December 17, 2024 • 39 mins
In this special bonus episode of The Nutrition Couch, Susie and Leanne unveil their brand-new range of creatine supplements for women under their Designed by Dietitians brand. Creatine has long been a staple for male athletes, but did you know it’s a game-changer for women too?
Join Australia’s leading dietitians as they deep dive into:
- Why creatine is the must-have supplement for women – from boosting strength and energy to reducing brain fog and improving mood.
- The science behind creatine – what it is, how it works, and why women (especially in their 30s, 40s, and beyond) benefit most.
- The difference in quality – why German-sourced Creapure® creatine is superior, with fewer side effects and unmatched purity.
- How to choose the right blend for you:
- Energy: A natural caffeine boost for active mornings and workouts.
- Vitality: A nutrient-packed option with magnesium, zinc, and iodine for recovery and cognitive function.
- Pure: The clean, unflavoured choice for total flexibility.
Whether you’re an active woman looking to enhance performance, someone battling brain fog, or just curious about creatine, this episode will show you how this powerhouse supplement can transform your health, energy, and vitality.
Shop the range now: designedbydietitians.com
See omnystudio.com/listener for privacy information.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:01):
Welcome to this special bonus episode of The Nutrition Couch,
and it's in celebration of our brand new product range
under our Design by Dietitians brand our new range of
specially formulated creation supplements for women, So Leanne, we have
decided to dedicate an entire episode to the role of
(00:23):
creation in the diets of women, because we believe that
while there's a lot of mass media discussion about it,
there's still a lot of questions and a lot of unknowns,
and certainly we have quite a story behind why we've
decided to go in this direction with our range of supplements,
and we've been working on this. How long, Leanne, have
you wanted to work on a creation supplement in our
(00:46):
Design by Dietitians range?
Speaker 2 (00:48):
So long, Susie, I'd say a good year. And this
one did take us quite a while to perfect our taste.
I would say, We've got a couple of other supplements
we sort of lucked out, but this one we went
back and forth quite a few times, didn't we until
we were pretty happy with it.
Speaker 1 (01:01):
It was a more of a tricky one. So, by
way of background for any new listeners, Welcome to The
Nutrition Couch. Astray as number one nutrition podcast for listeners
who are aware. Leanne and I are a credit to
practicing dietitians. Together, we've got over thirty five years clinical
experience working with clients across a range of clinical diagnosis.
Leanne has worked clinically in the areas of digestive health
(01:22):
and now specializes in fat loss for women. I have
worked with pediatrics, sports nutrition and again now focus on
fat loss for women or women's health in general. And
so we have been running our podcast, The Nutrition Couch
for going on to I think it must be four
years in May, which is really a long time. And
from the very beginning, Leanne, as a budding entrepreneur, had
(01:43):
been very keen to release a range of products because
as dietitians we recommend supplements for women for a range
of different reasons, and we have used protein powders for
quite some time, and we had decided that there's no
one better to formulated supplementary food than a dietitian because
we know exactly what we want our clients to be taking,
we know what the evidence suggests for them. And one
(02:05):
of our mantras for twenty twenty five is to bring
credibility to wellness because there is so many formulated supplements
out there targeting women's wellness, but very few of them
are formulated by anyone with scientific qualifications. So you can
rest assured that anything we produce and make under our
design by Dietitians Branding, which we launched in January twenty
twenty four, is evidence base and we have formulated especially
(02:28):
for women because we use it with our women and
we have very strong scientific reasons for doing it. So
to take you through our range, to start with, we
have our Nourish Women's Protein Blends, We have a formulated
Women's Health Mix which really targets women with hormonal disorders,
things like polycystic ovaries or MTHFR mutations and insulin resistance.
(02:50):
And then we have our Digestive Blend, which is a
really beautiful clean protein for women who are trying to
sett all their tummy. And then in the middle of
last year we got our Hot Chocolates off the Ground,
which are low sugar blends of our Rest and Glow formulation.
Glow it's not fully plant based, but it's a coconut
based product for those who prefer to avoid dairy. And
(03:11):
then our Rest Blend is a beautiful dairy blend for
those who are looking for a more natural alternative in
their hot chocolates. And then the next topic we were
really keen to cover with creating in women because for
anyone who is out there listening to the latest evidence,
particularly for pery and postmenopause or women, creating is where
it is at now by way of history. You know,
(03:33):
I have worked with creation as long as I've worked
with Rugby League because that was the number one supplement
we would use to improve performance and strength in our
athletes going back twenty thirty years, but more recently Leanne
it's really looking at the fact that women, particularly pery
and postmenopause of women have seventy to eighty percent less
creating in their body compared to males, and what is
(03:57):
the performance implication for that? And so the more we
read and come to understand in the science, which is
really moving at a rapid pace, is that there only
appears to be benefits for women when it comes to
their physical strength and cognitive health and well being, particularly
when they're reaching their late thirties and forties and moving
(04:17):
through the lifespan. So we knew we wanted to do
it and then it was a matter of working out
how we did it and what sort of product did
we want to make, because when it comes to concentrated
sources of supplements, like in the case of for example,
protein powder, it doesn't always taste amazing. It's a concentrated
form of nutrition, and there's a real art to developing
(04:40):
a product that tastes good. And we were very, very
lucky that when we first formulated our Nourished Protein blends,
they tasted amazing off the bat. We went to a
very reputable formulator, They were great to work with and
they literally got it right within one or two samples.
So the issue is when we've come to formulate our Creator,
it took a lot more art because doesn't always mix
(05:00):
so well, and we wanted to really decide if did
we want to do it in what form, and we
decided lean to do it as a formulated drink that
our women could use as almost a hydrating solution post
training for those who are keen to really focus on
the strength based benefits. As such, we've got three new
skews in our range. We've got our Energy Blend, which
(05:23):
is a low calorie there are all three grams of
creation per serve gluten free, a vegan formulation, but this
one does have the performance benefits relating to caffeine for
those who like a little caffeine boost. We know that
there's certainly strong evidence for that, and that's in the
beautiful yellow, bright yellow packaging. We then have our Vitality Blend,
which is similar, but instead of focusing on adding a
(05:47):
caffeine to it, we've got a mix of magnesiums inc iodine,
which is we know multiple benefits for women's health and
nutrients that can be in a low intake for women.
And that's a beautiful watermelon berry flavor. And I need
to say that they're literally zero calories in zero sugar,
so you can imagine to create something that tastes good.
There's very little lands looking you think I'm wrong.
Speaker 2 (06:08):
No, no, no, there's a couple of grams of sugar and
there's about twenty to thirty calories in each one.
Speaker 3 (06:12):
They're very low calorie, very low.
Speaker 2 (06:13):
Sugar, but not zero. We don't want to get sous
suet susy.
Speaker 3 (06:17):
Very very low.
Speaker 1 (06:17):
So if I'm calculating diets, I wouldn't count those numbers.
So very very low, so a perfect low calorie rehydration
after working out, and then at the last minute we
decided we would also do just a pure creating supplement
pure for those who perhaps don't like sweet drinks, because
I won't lie to you, the drinks are quite sweet
and there's certainly a group of people who don't like
(06:38):
that or would prefer just to add their creation to
their protein powder in the morning or get it in
a different way. And so we also have a pure
creatin without any flavoring that you could add to other drinks,
et cetera to get your daily dose of creatin. So
the first thing we wanted to talk about was creating,
and we'll talk about the functionality of it in a
minute and how it works. The other key difference in
(07:02):
our product that we wanted to really focus on is
that we have invested in German source Creatum, which is
a very big deal when it comes to creating supplements
because very few use it because it's basically very very expensive.
But it makes a massive difference when it comes to
(07:22):
the way it's assimilated in the body and potential side
effects doesn't land.
Speaker 3 (07:26):
Yeah.
Speaker 2 (07:26):
Absolutely, And when we say German source, we mean Creo Pure.
So when you talk about creatine worldwide. You essentially have
two types of creatine. You've got or where it's source.
You've got creating from Germany and you've got creatine from China. Now,
if a brand has invested in the top creating in
the world from Germany, Create Pure, like designed by Dietitians, have,
you will rest assured that it will be marketed on
(07:48):
their packet, it will be on their website, they will
be talking about this. So if your creating brand, the
brand that you're taking does not say it is German
sourced or CREO Pure creatine, guarantee that it is from China.
And there's nothing wrong with that. It is just nowhere
near the high quality that German creating is. And the
reason that we wanted Create Pure from Germany is because
(08:10):
it's really renowned worldwide as being the top source of
creatine in the world. It's ninety nine point nine to
nine percent pure creating monohydrate. If the brand that you're
taking does not say it is from Germany, I can
ninety nine point nine to nine percent nearly guarantee that
it is from China. Because if the brand has invested
in German creating, they will say that on the label.
(08:33):
Now a couple of things and the few reasons why
the purity was one of them. That was one of
the reasons we wanted to go with Creer Pure. The
other issue is a lot of women will experience things
such as bloating and digestive upsets. German Creer Pure is
water wash, so you're getting a lot less negative side effects.
Speaker 3 (08:51):
Creating from China.
Speaker 2 (08:53):
Is generally acid base washed as well, so you're getting
a lot more side effects, and of course the purity
is nowhere near what German creating this as well, so
there's quite a few reasons that we wanted to go
with German creating as well. And then if you look
at the top PhD researchers and nutritional scientists in the world,
they will all recommend German sourced creature as well because
(09:14):
the purity is better and also the side effects are
a lot less as well. So we just wanted to
note that that's where we have sourced our creating from.
Speaker 3 (09:21):
Its Crea Pure.
Speaker 2 (09:22):
It's certified vegan, it's also derived from non animal sources,
and it holds the Kosher and Allow certifications as well,
So that's sort of where we sourced our creating. From
but I guess taking it back to basic SUSI A
lot of people ask me what is creating, because, like you,
I've been talking about creatine for years. I myself have
been taking creating for the last six plus months. I
(09:44):
started it in the postpartum period with Tilly to get
rid of the brain fog. Because one of the big
sports dietitians in Brisbane was like to me, I was
talking about how tired I was and how I wasn't
sleeping with two hundred two, and she's like, oh, are
you taking creating? All the sports diitian mums are taken
creating and I was like what now. I'm like, I'm
not training, I'm not exercising, and she's like, oh yeah.
And then I was talking to my husband David about it,
(10:06):
and he was a big rower in high school and
he was like, yeah, I've been taking creating for decades
and he has since I met him, he's been taking
creatine and I just sort of thought, oh, I don't.
Speaker 3 (10:16):
Really need it. I don't want to be a bodybuilder.
Speaker 2 (10:18):
I don't want to be big and strong, so I
never really took it, but he was like, yeah, our
coaching rowing had his back.
Speaker 3 (10:23):
On it when we were like fifteen.
Speaker 2 (10:24):
Years old, and I was like, what isn't that He's like, no, no, no, creatine,
Like the research is so strong around it. And certainly
I've always used creating for clients that are vegan vegetarian
want to, you know, increase.
Speaker 3 (10:36):
Their strength gains.
Speaker 2 (10:37):
But for my normal, just active women, I've never really
thought about it up until the last twelve months.
Speaker 3 (10:42):
And I've been saying to Susie. I've been saying to.
Speaker 2 (10:44):
All of my clients, all of my team, creating will
be the biggest supplement of twenty twenty five. Mark my words.
You heard it here first. I've been saying it for
the last twelve months. It is will absolutely explode. It'll
be all about creating in twenty twenty five. And we
want to tell you the reasons why. So Creatine is
a natural substance. It occurs in the body, it occurs
in food, it's in women's breast milk. It's a naturally
(11:07):
occurring compound that's found in our muscle cells, and it
helps to produce energy during high intensity activity. So Creatine
increases phosphor creatine stores in the body. It facilitates the
production of ATP which for the science nerds out there
is our data sign try phosphate which helps to fuel
the energy stores in the body, and it basically helps
(11:28):
the body to utilize its primary energy stores. So it's
a naturally occurring substance. And as far as supplements go,
creatin is the most studied nutritional sports supplement in the world.
It is also a very safe supplement to take. Does
absolutely everyone need to take it?
Speaker 3 (11:43):
No?
Speaker 2 (11:44):
Will it give you an edge of performance based benefit?
Speaker 3 (11:47):
Very likely?
Speaker 2 (11:48):
So why a Susie and I harping on about it
for women? So, as Susie mentioned before, the reason why
it's so important for women, tons of men take creatine.
They probably don't need to because eat a ton of
meat and a lot of creatine is found in animal
based products. So if you don't eat a lot of meat,
if you're vegan or vegetarian, hands down, you should probably
be taking a creatine supplement. But there's a huge case
(12:12):
and there's a lot of emerging research that women overall,
regardless of how much meat you eat, should probably also
be supplementing with creatine because women typically have seventy to
eighty percent lower creatine stores than men. And like I said,
we typically consume less from a dietary perspective, and there's
really emerging evidence, particularly in the last few years, that
(12:32):
highlights the benefits of creating supplementation across the entire women's lifespan.
Speaker 3 (12:38):
So we'll go through some of.
Speaker 2 (12:39):
That emerging research at the moment. But just given that
women don't store anywhere near as much creating as men,
that sort of is a no brainer from me from
a supplementational perspective. But with females, we have a lot
of hormone driven changes throughout the body and through various
stages of the female lifespan. Think the reproductive years, think
(12:59):
their and the menopauseal years, think during mens sees. Even so,
there's a lot of hormonal changes that women go through,
and during these huge hormonal reproductive changes, the endogenous stores
of creatine and the body, the creating synthesis of creating, transportation, creating,
karnase kinetics, and also the bioavailability of creating tends to
(13:20):
get altered over time with these hormone driven changes. So
there's a huge, I guess school of thought that a
lot of women should be supplementing regularly with creating throughout
the women's lifespan because particularly in that I guess emerging
research for creating coming out in terms of the fertility
and the postpart and period, particularly with the brain fog
(13:41):
and then ASUSI mentioned during the perry and the post
metopausal years as well, there's been a lot of evidence
for the brain, the cognition, the brain fog, and also
things like the strength and the exercise performance benefits, particularly
because we know after the age of about forty women
lose muscle mass every single year. So it's sort of
that thing if you don't use it, you'll lose it.
(14:02):
So that's where creating and strength training together is not
going to make your massive, boldy builder.
Speaker 3 (14:08):
It's basically just.
Speaker 2 (14:09):
Going to help you to maintain, if not build a
little bit of muscle and skalittle strength as well. So
there's huge benefits across the women's life span. Do you
want me to break down some of those benefits even further, Susie,
or do you want to add anything.
Speaker 1 (14:23):
There's a few key points I think that you know
when it comes to women and creatim because it's traditionally
always been a supplement to promote basically muscle growth. So
when I go back to my basis of sports nutrition
because it's involved in that very quick, rapid energy fire.
What we know is that it improves performance on repeated
(14:43):
sets in the gym, so it's very It originally came
from sprint athletes during one hundred meters. It's that ten
seconds or less burst of activity. So in athletes we
would use it, say for soccer players or rugby league players.
For first of all, if they were doing short bursts
of activity, it would basically produce atp very quick energy
system quicker, so that was sort of the evidence in
(15:03):
athletic performance, but also in the gym. It lets people
recover quicker in between heavy sets. So when young athletes
would come in wanting to gain muscle tissue, we would
use it and load their muscle because we knew it
would help their performance in the gym. They would get stronger,
they'd be able to lift harder or quicker, and as
such game.
Speaker 3 (15:20):
More muscle tissue.
Speaker 1 (15:21):
So it was very intricately linked to the way they trained,
as well as very specific athletes who had short bursts
of high intensity activity. Now, if I go back to women,
most women would say, oh, I don't want to be
heavier and build more muscle tissues, so they were almost
scared of it. So for me, I find it interesting
because one now we know that women in their late
thirties and forties, unless they've weight trained their whole life
(15:43):
or had a history with being a higher level athlete,
maybe they rowed at school or a swimmer, they had
a lot of baseline muscle mass. So for sake, for example,
for me, I'm quite muscly. It doesn't take me a
lot to put on muscle mass in the gym, So
traditionally I would be like, oh god, I don't need creating,
whereas you are an ectomorph Land's very long and lean
and struggles to put muscle mass on. So for her
(16:05):
as an individual female, as a dietician advising her, you
would be like, actually, you've just had two kids in
three years, you're struggling to get strength, you're tired. You're
going to benefit. So when it comes to women's strength muscle,
for me, it would be very much looking at an
individual and to say, right, this would be how it
would potentially benefit you. So for example, traditionally, for my
(16:27):
installment resistant women, I wouldn't use it because I would
have been of the thought, I don't need them to
have more muscle. I need their muscle and fat to
work better. But what's really of interest to me is
the emerging evidence to show the benefits from a cognitive
perspective and a mood perspective, because any woman in their
late thirties and forties dealing with hormonal changes will know
(16:47):
it's a very challenging period for your brain health, cognition.
You describe brain fog, but also mood, and I think
that's where it's very, very exciting. It's not anymore just
about the strength benefits, although for me it's much more
about overall health and well being for women of that
age group, where we know our mood suffers, our cognitive
health's not great, and in many cases, you know you
(17:10):
might train and exercise, but perhaps you're not getting the
strength related benefits that you once did. This is all
the new area that we didn't even know existed, and
in the past year or two where thinking hang on scientifically,
this makes sense why it could be of benefit to many,
many more women than just those who perhaps were struggling
to put on some muscle mass in the gym.
Speaker 3 (17:30):
Yeah, absolutely couldn't agree more.
Speaker 2 (17:31):
And I think it's such an exciting supplement, and as
I mentioned, it is one of the most research from
a sports tituition perspective. But what we're coming to learn
is it's not just muscle. It's not just strength, it's
not just recovery. It's not just that high intensity, quick
bursts of exercise like Susie mentioned, it's also energy production.
It's helping women power through really busy days and challenging workouts,
(17:52):
and it's also got that role in cognitive function and
mood regulation. Again, it is very emerging evidence. But the
thing we know about evidence particul ulus dietitian Susie is
that once that evidence becomes common practice, it's almost eight.
Speaker 3 (18:05):
To ten years too late.
Speaker 2 (18:06):
So as dieticians, we love to take some of the
emerging research, take what we know that have benefited our clients,
take what you know a lot of the experts in
the area are saying, and sort of mold all of
that together. We don't just look at the studies. We
don't look to of course, there's different strength of studies
and that sort of thing, but we really kind of
look as a clinical picture overall to I guess guard
(18:30):
us in terms of what we're recommending for our clients,
and more and more, there are more and more research
studies coming out about cognitive function and mood regulation using
regular supplementation of creating. So at the moment, the research
currently highlights that creating does have a large role in
improving things like mental clarity, focus, resilience, and just helping
women manage life's demands that busy, the juggle and just
(18:54):
combating as I mentioned, some of that brain fog. And
a dietitian friend of mine that I know started supplementing
with creating in purely because she got long COVID and
she's like, I actually cannot get through a workday without
needing like a n apple, just having that brain fuzz
all the time. And she told me she started suffer
learning with creatine and within a couple of weeks she
was just thinking so much more clearly, and that was
(19:15):
the only thing that she had changed. So there's some
really exciting, I guess stories that we're hearing from clients
and other dietitians, but also we're now getting that research
to back it up as well, which is really really exciting.
Speaker 1 (19:27):
So specifically when it comes to the mood related benefits.
A recent Psychiatric Times review on creatin has proposed the
potential cognitive benefits or reporter cognitive benefits appear to come
from three different pathways. The first is that they think
it improves They know that it improves energy metabolism, so
the natural energy cycle, so they think that that's like
(19:47):
a metabolic efficiency benefit that comes and perhaps benefits mood.
They think that there is some benefit that comes to
the neurons when it comes to a stress response, so
it's a protective effect. I think it's involved in the
serotonin and dopamine pathways, so basically an efficiency effects. So
when more creatim's readily available, these pathways seem to operate
(20:10):
more efficiently, and perhaps that's the reason that people will
report improved mood. Now, I think the other thing that
we're excited about, or I guess that we're open to
using it a lot more aggressively with women, is that
there's really very few side effects. So you know, we
always have to be careful if we're going to recommend,
(20:30):
say a medication, what are the side effects. But because
creating is a compound that most of us will consume
in food anyway, and I say most of us because
it is an animal based compound, So if you're on
a plant based diet, your creator will be lower, so
let's talk about that in a second. But most of
us are already getting it, so this is just concentrating
the amount. It's like basically a vitamin supplements, so it's
not like we're adding something in that we don't already
(20:51):
have or as foreign to the body. It's basically just
topping up a nutrient that we already get in food.
But we know for some reason women's metabolism over time reduce,
so that's why there's no real cause for concern. But
it's like anything, it's not a case of more is better.
So traditionally, working with athletic populations, we had to be
very careful because if we loaded or superloaded creat and
(21:12):
it could impact the kidneys. So certainly we would stick
to relatively load doses. We'd load and then we would
have five grams a day, and then we would cycle
on and off over six weeks to avoid things like
muscle tears because it did fluid load the muscle. But
that's very different to the way that we're encouraging people
to now use it as an addition to the diet,
a daily addition to improve performance because it's a much
(21:33):
lower dose. So we're going for three grams a day,
which is a well documented therapeutic dose, but we do
recommend just once a day. It's not a matter of
having more and more is better. If anything, it may
be damaging. We don't want to superload. Three grams a
day is the current recommendation for the therapeutic benefits, and
as such, that's what our drinks per serve have. I
prefer with the flavored varieties to dilute it more, but
(21:54):
you're still getting the same amount as long as you
increase the water and consume that the recommended dose. Some
people might prefer it, but yeah, three grams a day
is what we recommend, and that's certainly got an evidence
based behind it. But yeah, we do have to be
very clear it's not a matter of more and more
and more is better, as is the case with many
dietary supplements. Once a day is what we would recommend
for women.
Speaker 2 (22:13):
Yeah, and there are certainly a lot of research studies
and a lot of just males anecdotally in my past
that I know who I've trained within the past, and
even my husband that load, you know, up to twenty
grams a day for a week or so, and then
they won't do that anymore. So it's almost like a
creating load. And when you look at a lot of
the negative side effects of creatine, this generally comes down
to two things.
Speaker 3 (22:32):
The loading dose is too high.
Speaker 2 (22:33):
They're taking a lot, like twenty grams compared to three
grams is a you know, a substantial amount. And the
other reason is also it's Chinese creatine versus German creatine,
so again you're getting less side effects with the ninety
nine point nine to nine percent pure purity from Germany
compared to the Chinese creatine, which a lot of people,
a lot of studies have reported is more acid acid
(22:54):
washed as well, so you are getting some more of
those side effects. So, as Zuzi mentioned, it's about three
grams a day. Some research shows for during the peri
and metopausal years you can go up to five grams
a day, but I would definitely recommend just starting at three,
seeing how you tolerate that, and it needs to be daily.
The thing with creating is if you're just going to
randomly take it, if it's going to be sporadic, if
(23:14):
you forget every so often, you kind of take it
for a couple of days and forget over the weekend,
you're not going to get the benefits. The most important
message with creatine is that it needs to be three
grams daily. You need to be taking that on a
regular basis, and with our two blends, Women's Vitality and
Women's Energy, because we have added nutrients in there. For example,
the Women's Vitality one we created because we know that
(23:37):
women are lacking in particular nutrients such as magnesium, zinc
idron as well, and it's also got the three grams
of creating in there. If you wanted to go up
to five grams a day because your healthcare professional had
suggested it or your dietitian had suggested it, we don't
recommend doing that without Energy or Vitality blends, because that
also means you're getting more than the recommended doses of
(23:58):
some of the other vitamins and minerals that we put
in there. And that's why at the last moment, Susie
and I chose to also release the pure version, so
it's one hundred percent pure creatine monohydrate from Germany. And
again I've had a lot of discussions with clients who
say oh, I'm only taking one hundred percent pure creating monohydrate.
But again, unless you know it's from Germany, I can
guarantee you it's from China. So even though it says
(24:19):
one hundred percent pure creating monohydrate, it's probably not wrong,
but it's also probably not ninety nine point nine to
nine percent purity. Has it been cut or washed with
other you know, nutrients and things as well. So that's
why we're really, I guess quite particular that it has
to come from Germany. If you don't want to buy eyebrown,
that's fine, but make sure that the brand that you
source actually comes from Germany and it is create pure.
(24:42):
And the reason that we developed just the pure creatine
was so that you could top up if you wanted
to take a little bit more, or you wanted to
do those larger loading doses if you're not so great
at taking something long term daily. You know, the protocol
for creatine for many, many years, you know, decades even
was a larger loading dose and then you cycle off
for a couple of weeks. But as we said, we've
(25:02):
sort of moved away from that, particularly for females, because
you do tend to get the bloating and the water
weight and the increase in the scale gain with that,
which you know is not nice to jump on the
scale as a female and see that go up, or
to wake up feeling quite bloated and heavy. Most days,
nobody likes that feeling. So for most women these days,
we're recommending a much lower dose, but actually daily and
(25:23):
consistently over time. But the pure creatine I love in
our range because that's how I take my creatine. I
add it to my morning smoothie. Sometimes I just wak
it in with my protein shake with a little bit
of like a fibers supplement like cilium huskle or something,
and then I drink that down. I'm getting my gut benefits,
my muscle and my cognition benefits, and also my protein
benefits as well. So that's why the last moment we
(25:43):
decided to do a pure one, because it is important
to allow just that flexibility with our diet as well,
because sometimes, you know, some people.
Speaker 3 (25:50):
Don't like the fruity drinks.
Speaker 2 (25:51):
Other people, you know, don't want the caffeine based in
the energy blend, and that's completely fine, and other people don't,
you know, they don't like the flavor of some of
the fruity ones that we created, So using the pure one,
you can actually, you know, make that any flavor that
you want if you're putting that into a smoothie. And
the other thing about creating we should say is that
it's well known that creatine doesn't like mix that well.
(26:12):
It doesn't fully dissolve, So there is a little bit
of sort of a settling issue with creatine. It's not
our blend, it's not our drinks. That's just creating motohydrate.
Over all, everybody knows if you've regularly taken creatine, you
know that it doesn't sort of completely dissolve, So a
little bit of.
Speaker 3 (26:26):
Settling is normal.
Speaker 2 (26:27):
I would just say to get the full benefit, if
you come to the end of the drink, just add
in a little bit more water, get a spoon, and
just give it a quick stir and drink down the
rest of it. Because for the full benefit, you want
for three grams a day. So if you're leaving some
of that in the bottom of the glass, you're obviously
leaving some of that creating behind. You're not going to
get the maximum benefit from the three grams a day.
(26:47):
So it's really important to note that that is a
I guess, a common issue. It's something that obviously we're
working on as hard as we can with our supplies.
It's not bad, but it's just one of those things
that everybody knows. Creating doesn't fully dissolve and it has
a little bit of sort of a settling issue. So
just bear that in mind. If you want to drink
it out of a shaker, that might be easier. You
just give it a quick shake before you, you know,
(27:07):
you take each sip. It doesn't affect the flavor profile
at all, but it's just, I guess, an issue to
be aware of as well.
Speaker 1 (27:13):
And now I just wanted to go back and discuss
one thing because on the weekend when we first put
the products up, I had a lot of questions come
through because I think women in general who are feeling tired, exhausted,
thinking what can I take everyone's talking about creating? Is
it for me? How do I take it? And someone
messaged me straight away and said that she'd had a
bad reaction to Creatin and she was very bloated. And
(27:34):
I thought to myself at the time, oh, I've never
heard that. I thought it must be the sweetness. But
then you said to me, no, it can bloat if
it's not the right type of creatan.
Speaker 3 (27:43):
So can you talk us through that? Yeah, I already did.
We're not paying attention.
Speaker 1 (27:47):
No, I don't think you emphasize the bloating the abdomino stuff.
I think you mentioned it, but I don't think you
went into detail why it was caused when it's not
the same creatin.
Speaker 3 (27:56):
No. I was listening.
Speaker 2 (27:57):
Yeah, So the biggest issue someoney kidding, the biggest issues
that a lot of people have with the negative side
effects such as bloating, and I have had a couple
of people messaging me around headaches as well.
Speaker 3 (28:07):
Again, is the dose and the type of creatine.
Speaker 2 (28:09):
So it might say one hundred percent creatine monohydrode on
your label, but is it from China or is it
from Germany? Is it ninety nine point ninety nine percent pure?
So I've mentioned that a couple of times, but it
is actually so important to make sure that your creatine
is not being cut or washed with other things basically,
So that for us was really important, and I think
for most people when they're getting a lot of the
(28:29):
abdominal bloating, all the side effects they're probably having between
five to twenty grams, which for a lot of people,
twenty grams was a recommended dosing protocol for a really
long time. That's what my husband took back in his
rowing days. That's what he took in his you know.
Speaker 3 (28:42):
Strength game gym days before he met me.
Speaker 2 (28:44):
Now he's just on a lower dose of five grams
a day, and that's what he just takes with his
protein shake.
Speaker 3 (28:48):
I only takes three grams a day, but yeah, they.
Speaker 2 (28:51):
Probably the two biggest issues are the dose and where
your creatine is sourced from. So I would pull it
right back if you're taking anything more than three grams
and you're experiencing negatives side effects from that, I would
pull it right back and obviously make sure if you're
getting things like headaches, make sure you're drinking enough water,
you're sleeping properly, all of those other lifestyle factors are
checked off as well, and then from there, if you're
still experiencing negative side effects, which are very rare, I
(29:13):
might say like creating is a very safe supplement. It
is one of the most used nutritional supplements in the
world besides protein powder probably, and I would probably touch
base with say a medical professional just to you know,
make sure that there's nothing else going on, because that's
the thing we you know. I'm not going to go
any more into that completely sidetracked, but yeah, I think
it's important to touch base with a medical professional if you
(29:35):
are having negative side effects from that. But yeah, I
think the most important thing is know where your creating
comes from and sure it's German sourced, and sure it's
career pure, and make sure you're having a smaller dose
and sort of grading up from there. Don't start at
a really large dose, start at a smaller dose and
see how you go from there. But the clinical benefits
are three grams a day. You're probably going to not
going to get much betterfit from only taking one to
(29:55):
two grams a day. If you look at the research,
you really want to be taking what is basically been
shown in the studies is the effective clinical dose, and
we know at a minimum that's three grams a day.
So if you can't tolerate three grams a day, you're
probably not going to get much benefit from harving that
dose at all. We really do need to take that
three grams a day to get the benefits from the mood,
the cognition the strength.
Speaker 1 (30:16):
Let me talk you through the blends exactly so you
know what you're looking at. If you're thinking, I wouldn't
mind giving it a go. You know, it's the start
of a new year. I'm not feeling my best. Let's
see for First of all, keep in mind, when you're
buying any kind of supplement at this time of year, wellness,
you want it to be formulated by people with a
science degree, not influencers, because you want to make sure
what you're getting is what you're paying for. So I
(30:38):
want to be very clear that we've formulated these based
on evidence. So the blend, the watermelon Bury blend, which
is the pink. They're in these gorgeous, lowly colors. I'm
so happy with them. But this is our vitality mix,
so per serve. It's got twenty four calories or roughly
one hundred kilogels, so very low, less than a gram
of protein and fat as we would expect. There's nothing
in there that would be giving those nutrients. A total
(31:00):
of five point five grams of carbs three point nine
grams of sugars, so less than a teaspoon in that
sort of serve, which is three hundred mili with cold water,
sixty milligrams of magnesium to help muscle recovery, three milligrams
of zinc to support cell health immune function, which is
twenty five percent of the IRDI. Iodine, a nutrient we
know many women in Australia are lacking, which has profound
(31:22):
effects on our thyroid health. We've got thirty seven point
five micrograms, which is twenty five percent of the IRDI,
so we felt these were all nutrients very important.
Speaker 3 (31:30):
For women's well being.
Speaker 1 (31:31):
And our three grams of creatan so if you're someone
who doesn't tolerate caffeine or doesn't want caffeine in your drink,
the Vitality as a berry flavor is the one for you.
And then our yellow bag, which is our energy blend,
this one is slightly different. It's got similar number of
calories seventeen per serve or sixty nine kilogels, three point
five grams of sugars, and then it's got vitamin B
(31:55):
twelve four micrograms. It's got vitamin B six, which is
involved in energy regulation in the body at three point
two milligrams. It's got three grams of creating as we've discussed,
and then fifty milligrams of caffeine, which is about half
the amount in a strong Barista coffee, so just that
little energy hit. So I would say these are best
consumed through the first half a day or after a workout.
(32:19):
If your caffeine sensitive, I'd be steering clear after lunch,
so they're much better in the morning. And then if
that kind of flavored beverage isn't for you, you can
just use our pure which is basically just the three
grams of creating that will very nicely mix in in
any kind of protein drink, course smoothie, could put it
in your overnight oats and that you could basically take
(32:39):
that any time. But certainly if you're using it, you
know I guess going back why you would use it
for the three benefits The key ones are for muscle
recovery and strength performance, energy regulation, and then potentially improve
mood would be the three reasons. And if you were
training in the gym and going and doing workout, I
(33:00):
would probably say consume it sort of within that hour
post training. But if it's just your general performance betnefit,
it wouldn't matter when you consumed it. Would you agree
with that recommendation leanne.
Speaker 2 (33:10):
Yeah, if you're taking it from like a mood or
an energy perspective, it wouldn't matter. But if the goal
is to improve your strength in your training, there is
some research that does say that creatine is a little
bit better uptaken by the body with the one is
to one ratio of carbs and protein. So if you're
doing that, best to take the creatine, say with your
post workout meal or with your pre workout meal, so
(33:32):
you might you know, have some eggs on toast and stuff.
Then you might go train. If you're lucky enough to
train at say ten or eleven o'clock in the morning.
Most of us kind of aren't that lucky at work,
but if that's something within your flexibility of the day,
that's great. If not, you might want to have that
as a post workout kind of meal.
Speaker 3 (33:46):
So go do your training session.
Speaker 2 (33:48):
You might have lunch, or you might have dinner after
your training session, and then you'd have your creatine. Because
there is that small amount of research, but that's really
for people looking for that real upper edge. You'll really
quite a serious athlete, or you know you're looking to compete,
or you're really looking to maximize your gains. I don't
really consider the timing when I take my creatine. I
just aim to take it daily because for me, it's
half the battle is just remembering to take it. I
(34:10):
don't really push myself to be quite religious with the
one is to one uptake of protein and calves with that.
Speaker 3 (34:15):
But if you are a more serious.
Speaker 2 (34:16):
Trainer, a serious athlete, you do want to try to
take your creatine with a bit of calves and protein
on board. Now just go back to the energy blend
for a minute, Susie, because we did get an email
just the other day asking about the RDI of the
B vitamins in our energy mix. So we have added
vitamin B twelve and vitamin B six, which we know
are good from an energy harnessing perspective, and we have
(34:38):
got about two hundred percent of the RDI of both
of those B vitamins in there. So to give you context,
the upper limit in America for B vitamins is about
one hundred milligrams of vitamin B six. In Australia it's
about fifty milligrams, so we significantly below the upper limit
of that. Yes, we're having more than the recommended daily intake,
(34:58):
but because we have created a scientific blend of energy.
We are giving our consumers more of that energy boost
is still a very safe limit. Bee vitamins are also
water sober, so generally what the body doesn't need.
Speaker 3 (35:11):
Or utilize, you will essentially just pee it out.
Speaker 2 (35:14):
And as I mentioned, we're a lot further away from
that upper limit. It is over the recommended it's just
the daily limit. But to give you some context, it's
got about a third of the B twelve in something
like a brocker, and as Zusie mentioned, it's about half
the caffeine amount in a creatine. So it's essentially like
a little bit of a pre workout drink, so you
could take it as a little bit of a morning
pre workout drink. It doesn't have all of the things
(35:35):
in there that give you the jitters that give you
the big buzz, but it will give you more of
a natural energy boost because we have used organic match
of green tea powder and a little bit of ginzen
extract and a little bit of granite in there as
well to give you that natural energy boost. But I
just wanted to clarify that that is still a very
safe limit of bee vitamins obviously, but our products are
also formulated supplementary sports foods, so they're not designed for children.
(36:00):
And we have had a couple of questions about pregnancy
and breastfeeding. There is some emerging evidence that creating can
be useful for the fertility and the pregnancy period, and
in particular the postpart and brain fog period. I myself
am taking creating. I am still breastfeeding Tilly, but we
need to say that it is something that you need
to check with your healthcare professional about. There is no
(36:21):
research that says it's completely safe to take creatine well
pregnant of breastfeeding, but there's also not research to say
that it is unsafe. The issue with pregnancy and breastfeeding
is that you're not really going to get ethics for
pregnancy and breastfeeding. Like it's very difficult to get ethics
approval for those quote unquote conditions of pregnancy and breastfeeding.
So it's sort of one of those things where researchers
(36:42):
never have a lot of money. So if they're going
to put people in studies, it's going to be healthy,
active people. It's going to be you know, it's not
going to be those particular subgroups of pregnancy and breastfeeding
generally unless a company had a real specific interest in it.
So there's no research to say it's safe, but also
it doesn't say it's unsafe, but you're best to check
with your healthcare professional if you are pregnant or breastfeeding
and you are wanting to take creatine as well.
Speaker 1 (37:05):
All right, well, I think what we will do now
is refer you to our website designed Bydietitians dot com,
where you can see our entire evidence based supplement range,
including our new three skews of creating, Energy, Vitality, and Pure.
It's got the information that with some of the information
we've spoken about on there. But we will continually update
you on our podcast this year about new and emerging
(37:27):
research when it comes to creating, certainly it's a new area.
We're very happy to take questions or dms on our
nutrition couch or designed by Dietitian Instagram page. These are
the best ways to get in touch with us. We
frequently scan those for questions to cover on the podcast.
But because this is kind of a very new supplement
and a lot of women listening will be thinking, oh.
Speaker 3 (37:48):
Is it for me? How do I take it?
Speaker 1 (37:50):
Not sure we've really tried to cover those areas today,
but if you do have any specific questions, feel free
to get in touch on the Instagram pages designed by
Dietitians and the Nutrition Couch podcasts. We do go through
them and spend time getting in touch with our followers
and our supporters, but we are excited. Our mission is
to bring credibility to women's wellness and to help all
(38:11):
of our listeners and women feel better, perform better, and
have a great twenty twenty five. And this could be
a supplement that could have some profound effects on your strength,
your mood, your cognitive function, and we would love to
hear how you go taking it, so do let us know.
Speaker 3 (38:26):
Absolutely it's going to be the step on one of
twenty twenty five.
Speaker 2 (38:29):
And there are also a range of FAQs on our
website designed by dietitians as well. So there's a little
tab for FAQs about our proteins, about our hot chocolates,
and also about the creating ranges as well. So if
you have a burning question, head to the website first,
and if it doesn't answer your question, then yes, send
us a DM on Instagram and we'll try.
Speaker 3 (38:46):
Our best to answer.
Speaker 1 (38:47):
So thanks for listening to our bonus episode. We will
see you as usual full next Wednesday for our regular
weekly drop. Thank you for your ongoing support, and if
you haven't checked us out already, look at design bidietitians
dot com for our latest evidence based supplement range.
Speaker 3 (39:00):
Thanks for listening. Touch to you guys next week
Welcome to this special bonus episode of The Nutrition Couch,
and it's in celebration of our brand new product range
under our Design by Dietitians brand our new range of
specially formulated creation supplements for women, So Leanne, we have
decided to dedicate an entire episode to the role of
(00:23):
creation in the diets of women, because we believe that
while there's a lot of mass media discussion about it,
there's still a lot of questions and a lot of unknowns,
and certainly we have quite a story behind why we've
decided to go in this direction with our range of supplements,
and we've been working on this. How long, Leanne, have
you wanted to work on a creation supplement in our
(00:46):
Design by Dietitians range?
Speaker 2 (00:48):
So long, Susie, I'd say a good year. And this
one did take us quite a while to perfect our taste.
I would say, We've got a couple of other supplements
we sort of lucked out, but this one we went
back and forth quite a few times, didn't we until
we were pretty happy with it.
Speaker 1 (01:01):
It was a more of a tricky one. So, by
way of background for any new listeners, Welcome to The
Nutrition Couch. Astray as number one nutrition podcast for listeners
who are aware. Leanne and I are a credit to
practicing dietitians. Together, we've got over thirty five years clinical
experience working with clients across a range of clinical diagnosis.
Leanne has worked clinically in the areas of digestive health
(01:22):
and now specializes in fat loss for women. I have
worked with pediatrics, sports nutrition and again now focus on
fat loss for women or women's health in general. And
so we have been running our podcast, The Nutrition Couch
for going on to I think it must be four
years in May, which is really a long time. And
from the very beginning, Leanne, as a budding entrepreneur, had
(01:43):
been very keen to release a range of products because
as dietitians we recommend supplements for women for a range
of different reasons, and we have used protein powders for
quite some time, and we had decided that there's no
one better to formulated supplementary food than a dietitian because
we know exactly what we want our clients to be taking,
we know what the evidence suggests for them. And one
(02:05):
of our mantras for twenty twenty five is to bring
credibility to wellness because there is so many formulated supplements
out there targeting women's wellness, but very few of them
are formulated by anyone with scientific qualifications. So you can
rest assured that anything we produce and make under our
design by Dietitians Branding, which we launched in January twenty
twenty four, is evidence base and we have formulated especially
(02:28):
for women because we use it with our women and
we have very strong scientific reasons for doing it. So
to take you through our range, to start with, we
have our Nourish Women's Protein Blends, We have a formulated
Women's Health Mix which really targets women with hormonal disorders,
things like polycystic ovaries or MTHFR mutations and insulin resistance.
(02:50):
And then we have our Digestive Blend, which is a
really beautiful clean protein for women who are trying to
sett all their tummy. And then in the middle of
last year we got our Hot Chocolates off the Ground,
which are low sugar blends of our Rest and Glow formulation.
Glow it's not fully plant based, but it's a coconut
based product for those who prefer to avoid dairy. And
(03:11):
then our Rest Blend is a beautiful dairy blend for
those who are looking for a more natural alternative in
their hot chocolates. And then the next topic we were
really keen to cover with creating in women because for
anyone who is out there listening to the latest evidence,
particularly for pery and postmenopause or women, creating is where
it is at now by way of history. You know,
(03:33):
I have worked with creation as long as I've worked
with Rugby League because that was the number one supplement
we would use to improve performance and strength in our
athletes going back twenty thirty years, but more recently Leanne
it's really looking at the fact that women, particularly pery
and postmenopause of women have seventy to eighty percent less
creating in their body compared to males, and what is
(03:57):
the performance implication for that? And so the more we
read and come to understand in the science, which is
really moving at a rapid pace, is that there only
appears to be benefits for women when it comes to
their physical strength and cognitive health and well being, particularly
when they're reaching their late thirties and forties and moving
(04:17):
through the lifespan. So we knew we wanted to do
it and then it was a matter of working out
how we did it and what sort of product did
we want to make, because when it comes to concentrated
sources of supplements, like in the case of for example,
protein powder, it doesn't always taste amazing. It's a concentrated
form of nutrition, and there's a real art to developing
(04:40):
a product that tastes good. And we were very, very
lucky that when we first formulated our Nourished Protein blends,
they tasted amazing off the bat. We went to a
very reputable formulator, They were great to work with and
they literally got it right within one or two samples.
So the issue is when we've come to formulate our Creator,
it took a lot more art because doesn't always mix
(05:00):
so well, and we wanted to really decide if did
we want to do it in what form, and we
decided lean to do it as a formulated drink that
our women could use as almost a hydrating solution post
training for those who are keen to really focus on
the strength based benefits. As such, we've got three new
skews in our range. We've got our Energy Blend, which
(05:23):
is a low calorie there are all three grams of
creation per serve gluten free, a vegan formulation, but this
one does have the performance benefits relating to caffeine for
those who like a little caffeine boost. We know that
there's certainly strong evidence for that, and that's in the
beautiful yellow, bright yellow packaging. We then have our Vitality Blend,
which is similar, but instead of focusing on adding a
(05:47):
caffeine to it, we've got a mix of magnesiums inc iodine,
which is we know multiple benefits for women's health and
nutrients that can be in a low intake for women.
And that's a beautiful watermelon berry flavor. And I need
to say that they're literally zero calories in zero sugar,
so you can imagine to create something that tastes good.
There's very little lands looking you think I'm wrong.
Speaker 2 (06:08):
No, no, no, there's a couple of grams of sugar and
there's about twenty to thirty calories in each one.
Speaker 3 (06:12):
They're very low calorie, very low.
Speaker 2 (06:13):
Sugar, but not zero. We don't want to get sous
suet susy.
Speaker 3 (06:17):
Very very low.
Speaker 1 (06:17):
So if I'm calculating diets, I wouldn't count those numbers.
So very very low, so a perfect low calorie rehydration
after working out, and then at the last minute we
decided we would also do just a pure creating supplement
pure for those who perhaps don't like sweet drinks, because
I won't lie to you, the drinks are quite sweet
and there's certainly a group of people who don't like
(06:38):
that or would prefer just to add their creation to
their protein powder in the morning or get it in
a different way. And so we also have a pure
creatin without any flavoring that you could add to other drinks,
et cetera to get your daily dose of creatin. So
the first thing we wanted to talk about was creating,
and we'll talk about the functionality of it in a
minute and how it works. The other key difference in
(07:02):
our product that we wanted to really focus on is
that we have invested in German source Creatum, which is
a very big deal when it comes to creating supplements
because very few use it because it's basically very very expensive.
But it makes a massive difference when it comes to
(07:22):
the way it's assimilated in the body and potential side
effects doesn't land.
Speaker 3 (07:26):
Yeah.
Speaker 2 (07:26):
Absolutely, And when we say German source, we mean Creo Pure.
So when you talk about creatine worldwide. You essentially have
two types of creatine. You've got or where it's source.
You've got creating from Germany and you've got creatine from China. Now,
if a brand has invested in the top creating in
the world from Germany, Create Pure, like designed by Dietitians, have,
you will rest assured that it will be marketed on
(07:48):
their packet, it will be on their website, they will
be talking about this. So if your creating brand, the
brand that you're taking does not say it is German
sourced or CREO Pure creatine, guarantee that it is from China.
And there's nothing wrong with that. It is just nowhere
near the high quality that German creating is. And the
reason that we wanted Create Pure from Germany is because
(08:10):
it's really renowned worldwide as being the top source of
creatine in the world. It's ninety nine point nine to
nine percent pure creating monohydrate. If the brand that you're
taking does not say it is from Germany, I can
ninety nine point nine to nine percent nearly guarantee that
it is from China. Because if the brand has invested
in German creating, they will say that on the label.
(08:33):
Now a couple of things and the few reasons why
the purity was one of them. That was one of
the reasons we wanted to go with Creer Pure. The
other issue is a lot of women will experience things
such as bloating and digestive upsets. German Creer Pure is
water wash, so you're getting a lot less negative side effects.
Speaker 3 (08:51):
Creating from China.
Speaker 2 (08:53):
Is generally acid base washed as well, so you're getting
a lot more side effects, and of course the purity
is nowhere near what German creating this as well, so
there's quite a few reasons that we wanted to go
with German creating as well. And then if you look
at the top PhD researchers and nutritional scientists in the world,
they will all recommend German sourced creature as well because
(09:14):
the purity is better and also the side effects are
a lot less as well. So we just wanted to
note that that's where we have sourced our creating from.
Speaker 3 (09:21):
Its Crea Pure.
Speaker 2 (09:22):
It's certified vegan, it's also derived from non animal sources,
and it holds the Kosher and Allow certifications as well,
So that's sort of where we sourced our creating. From
but I guess taking it back to basic SUSI A
lot of people ask me what is creating, because, like you,
I've been talking about creatine for years. I myself have
been taking creating for the last six plus months. I
(09:44):
started it in the postpartum period with Tilly to get
rid of the brain fog. Because one of the big
sports dietitians in Brisbane was like to me, I was
talking about how tired I was and how I wasn't
sleeping with two hundred two, and she's like, oh, are
you taking creating? All the sports diitian mums are taken
creating and I was like what now. I'm like, I'm
not training, I'm not exercising, and she's like, oh yeah.
And then I was talking to my husband David about it,
(10:06):
and he was a big rower in high school and
he was like, yeah, I've been taking creating for decades
and he has since I met him, he's been taking
creatine and I just sort of thought, oh, I don't.
Speaker 3 (10:16):
Really need it. I don't want to be a bodybuilder.
Speaker 2 (10:18):
I don't want to be big and strong, so I
never really took it, but he was like, yeah, our
coaching rowing had his back.
Speaker 3 (10:23):
On it when we were like fifteen.
Speaker 2 (10:24):
Years old, and I was like, what isn't that He's like, no, no, no, creatine,
Like the research is so strong around it. And certainly
I've always used creating for clients that are vegan vegetarian
want to, you know, increase.
Speaker 3 (10:36):
Their strength gains.
Speaker 2 (10:37):
But for my normal, just active women, I've never really
thought about it up until the last twelve months.
Speaker 3 (10:42):
And I've been saying to Susie. I've been saying to.
Speaker 2 (10:44):
All of my clients, all of my team, creating will
be the biggest supplement of twenty twenty five. Mark my words.
You heard it here first. I've been saying it for
the last twelve months. It is will absolutely explode. It'll
be all about creating in twenty twenty five. And we
want to tell you the reasons why. So Creatine is
a natural substance. It occurs in the body, it occurs
in food, it's in women's breast milk. It's a naturally
(11:07):
occurring compound that's found in our muscle cells, and it
helps to produce energy during high intensity activity. So Creatine
increases phosphor creatine stores in the body. It facilitates the
production of ATP which for the science nerds out there
is our data sign try phosphate which helps to fuel
the energy stores in the body, and it basically helps
(11:28):
the body to utilize its primary energy stores. So it's
a naturally occurring substance. And as far as supplements go,
creatin is the most studied nutritional sports supplement in the world.
It is also a very safe supplement to take. Does
absolutely everyone need to take it?
Speaker 3 (11:43):
No?
Speaker 2 (11:44):
Will it give you an edge of performance based benefit?
Speaker 3 (11:47):
Very likely?
Speaker 2 (11:48):
So why a Susie and I harping on about it
for women? So, as Susie mentioned before, the reason why
it's so important for women, tons of men take creatine.
They probably don't need to because eat a ton of
meat and a lot of creatine is found in animal
based products. So if you don't eat a lot of meat,
if you're vegan or vegetarian, hands down, you should probably
be taking a creatine supplement. But there's a huge case
(12:12):
and there's a lot of emerging research that women overall,
regardless of how much meat you eat, should probably also
be supplementing with creatine because women typically have seventy to
eighty percent lower creatine stores than men. And like I said,
we typically consume less from a dietary perspective, and there's
really emerging evidence, particularly in the last few years, that
(12:32):
highlights the benefits of creating supplementation across the entire women's lifespan.
Speaker 3 (12:38):
So we'll go through some of.
Speaker 2 (12:39):
That emerging research at the moment. But just given that
women don't store anywhere near as much creating as men,
that sort of is a no brainer from me from
a supplementational perspective. But with females, we have a lot
of hormone driven changes throughout the body and through various
stages of the female lifespan. Think the reproductive years, think
(12:59):
their and the menopauseal years, think during mens sees. Even so,
there's a lot of hormonal changes that women go through,
and during these huge hormonal reproductive changes, the endogenous stores
of creatine and the body, the creating synthesis of creating, transportation, creating,
karnase kinetics, and also the bioavailability of creating tends to
(13:20):
get altered over time with these hormone driven changes. So
there's a huge, I guess school of thought that a
lot of women should be supplementing regularly with creating throughout
the women's lifespan because particularly in that I guess emerging
research for creating coming out in terms of the fertility
and the postpart and period, particularly with the brain fog
(13:41):
and then ASUSI mentioned during the perry and the post
metopausal years as well, there's been a lot of evidence
for the brain, the cognition, the brain fog, and also
things like the strength and the exercise performance benefits, particularly
because we know after the age of about forty women
lose muscle mass every single year. So it's sort of
that thing if you don't use it, you'll lose it.
(14:02):
So that's where creating and strength training together is not
going to make your massive, boldy builder.
Speaker 3 (14:08):
It's basically just.
Speaker 2 (14:09):
Going to help you to maintain, if not build a
little bit of muscle and skalittle strength as well. So
there's huge benefits across the women's life span. Do you
want me to break down some of those benefits even further, Susie,
or do you want to add anything.
Speaker 1 (14:23):
There's a few key points I think that you know
when it comes to women and creatim because it's traditionally
always been a supplement to promote basically muscle growth. So
when I go back to my basis of sports nutrition
because it's involved in that very quick, rapid energy fire.
What we know is that it improves performance on repeated
(14:43):
sets in the gym, so it's very It originally came
from sprint athletes during one hundred meters. It's that ten
seconds or less burst of activity. So in athletes we
would use it, say for soccer players or rugby league players.
For first of all, if they were doing short bursts
of activity, it would basically produce atp very quick energy
system quicker, so that was sort of the evidence in
(15:03):
athletic performance, but also in the gym. It lets people
recover quicker in between heavy sets. So when young athletes
would come in wanting to gain muscle tissue, we would
use it and load their muscle because we knew it
would help their performance in the gym. They would get stronger,
they'd be able to lift harder or quicker, and as
such game.
Speaker 3 (15:20):
More muscle tissue.
Speaker 1 (15:21):
So it was very intricately linked to the way they trained,
as well as very specific athletes who had short bursts
of high intensity activity. Now, if I go back to women,
most women would say, oh, I don't want to be
heavier and build more muscle tissues, so they were almost
scared of it. So for me, I find it interesting
because one now we know that women in their late
thirties and forties, unless they've weight trained their whole life
(15:43):
or had a history with being a higher level athlete,
maybe they rowed at school or a swimmer, they had
a lot of baseline muscle mass. So for sake, for example,
for me, I'm quite muscly. It doesn't take me a
lot to put on muscle mass in the gym, So
traditionally I would be like, oh god, I don't need creating,
whereas you are an ectomorph Land's very long and lean
and struggles to put muscle mass on. So for her
(16:05):
as an individual female, as a dietician advising her, you
would be like, actually, you've just had two kids in
three years, you're struggling to get strength, you're tired. You're
going to benefit. So when it comes to women's strength muscle,
for me, it would be very much looking at an
individual and to say, right, this would be how it
would potentially benefit you. So for example, traditionally, for my
(16:27):
installment resistant women, I wouldn't use it because I would
have been of the thought, I don't need them to
have more muscle. I need their muscle and fat to
work better. But what's really of interest to me is
the emerging evidence to show the benefits from a cognitive
perspective and a mood perspective, because any woman in their
late thirties and forties dealing with hormonal changes will know
(16:47):
it's a very challenging period for your brain health, cognition.
You describe brain fog, but also mood, and I think
that's where it's very, very exciting. It's not anymore just
about the strength benefits, although for me it's much more
about overall health and well being for women of that
age group, where we know our mood suffers, our cognitive
health's not great, and in many cases, you know you
(17:10):
might train and exercise, but perhaps you're not getting the
strength related benefits that you once did. This is all
the new area that we didn't even know existed, and
in the past year or two where thinking hang on scientifically,
this makes sense why it could be of benefit to many,
many more women than just those who perhaps were struggling
to put on some muscle mass in the gym.
Speaker 3 (17:30):
Yeah, absolutely couldn't agree more.
Speaker 2 (17:31):
And I think it's such an exciting supplement, and as
I mentioned, it is one of the most research from
a sports tituition perspective. But what we're coming to learn
is it's not just muscle. It's not just strength, it's
not just recovery. It's not just that high intensity, quick
bursts of exercise like Susie mentioned, it's also energy production.
It's helping women power through really busy days and challenging workouts,
(17:52):
and it's also got that role in cognitive function and
mood regulation. Again, it is very emerging evidence. But the
thing we know about evidence particul ulus dietitian Susie is
that once that evidence becomes common practice, it's almost eight.
Speaker 3 (18:05):
To ten years too late.
Speaker 2 (18:06):
So as dieticians, we love to take some of the
emerging research, take what we know that have benefited our clients,
take what you know a lot of the experts in
the area are saying, and sort of mold all of
that together. We don't just look at the studies. We
don't look to of course, there's different strength of studies
and that sort of thing, but we really kind of
look as a clinical picture overall to I guess guard
(18:30):
us in terms of what we're recommending for our clients,
and more and more, there are more and more research
studies coming out about cognitive function and mood regulation using
regular supplementation of creating. So at the moment, the research
currently highlights that creating does have a large role in
improving things like mental clarity, focus, resilience, and just helping
women manage life's demands that busy, the juggle and just
(18:54):
combating as I mentioned, some of that brain fog. And
a dietitian friend of mine that I know started supplementing
with creating in purely because she got long COVID and
she's like, I actually cannot get through a workday without
needing like a n apple, just having that brain fuzz
all the time. And she told me she started suffer
learning with creatine and within a couple of weeks she
was just thinking so much more clearly, and that was
(19:15):
the only thing that she had changed. So there's some
really exciting, I guess stories that we're hearing from clients
and other dietitians, but also we're now getting that research
to back it up as well, which is really really exciting.
Speaker 1 (19:27):
So specifically when it comes to the mood related benefits.
A recent Psychiatric Times review on creatin has proposed the
potential cognitive benefits or reporter cognitive benefits appear to come
from three different pathways. The first is that they think
it improves They know that it improves energy metabolism, so
the natural energy cycle, so they think that that's like
(19:47):
a metabolic efficiency benefit that comes and perhaps benefits mood.
They think that there is some benefit that comes to
the neurons when it comes to a stress response, so
it's a protective effect. I think it's involved in the
serotonin and dopamine pathways, so basically an efficiency effects. So
when more creatim's readily available, these pathways seem to operate
(20:10):
more efficiently, and perhaps that's the reason that people will
report improved mood. Now, I think the other thing that
we're excited about, or I guess that we're open to
using it a lot more aggressively with women, is that
there's really very few side effects. So you know, we
always have to be careful if we're going to recommend,
(20:30):
say a medication, what are the side effects. But because
creating is a compound that most of us will consume
in food anyway, and I say most of us because
it is an animal based compound, So if you're on
a plant based diet, your creator will be lower, so
let's talk about that in a second. But most of
us are already getting it, so this is just concentrating
the amount. It's like basically a vitamin supplements, so it's
not like we're adding something in that we don't already
(20:51):
have or as foreign to the body. It's basically just
topping up a nutrient that we already get in food.
But we know for some reason women's metabolism over time reduce,
so that's why there's no real cause for concern. But
it's like anything, it's not a case of more is better.
So traditionally, working with athletic populations, we had to be
very careful because if we loaded or superloaded creat and
(21:12):
it could impact the kidneys. So certainly we would stick
to relatively load doses. We'd load and then we would
have five grams a day, and then we would cycle
on and off over six weeks to avoid things like
muscle tears because it did fluid load the muscle. But
that's very different to the way that we're encouraging people
to now use it as an addition to the diet,
a daily addition to improve performance because it's a much
(21:33):
lower dose. So we're going for three grams a day,
which is a well documented therapeutic dose, but we do
recommend just once a day. It's not a matter of
having more and more is better. If anything, it may
be damaging. We don't want to superload. Three grams a
day is the current recommendation for the therapeutic benefits, and
as such, that's what our drinks per serve have. I
prefer with the flavored varieties to dilute it more, but
(21:54):
you're still getting the same amount as long as you
increase the water and consume that the recommended dose. Some
people might prefer it, but yeah, three grams a day
is what we recommend, and that's certainly got an evidence
based behind it. But yeah, we do have to be
very clear it's not a matter of more and more
and more is better, as is the case with many
dietary supplements. Once a day is what we would recommend
for women.
Speaker 2 (22:13):
Yeah, and there are certainly a lot of research studies
and a lot of just males anecdotally in my past
that I know who I've trained within the past, and
even my husband that load, you know, up to twenty
grams a day for a week or so, and then
they won't do that anymore. So it's almost like a
creating load. And when you look at a lot of
the negative side effects of creatine, this generally comes down
to two things.
Speaker 3 (22:32):
The loading dose is too high.
Speaker 2 (22:33):
They're taking a lot, like twenty grams compared to three
grams is a you know, a substantial amount. And the
other reason is also it's Chinese creatine versus German creatine,
so again you're getting less side effects with the ninety
nine point nine to nine percent pure purity from Germany
compared to the Chinese creatine, which a lot of people,
a lot of studies have reported is more acid acid
(22:54):
washed as well, so you are getting some more of
those side effects. So, as Zuzi mentioned, it's about three
grams a day. Some research shows for during the peri
and metopausal years you can go up to five grams
a day, but I would definitely recommend just starting at three,
seeing how you tolerate that, and it needs to be daily.
The thing with creating is if you're just going to
randomly take it, if it's going to be sporadic, if
(23:14):
you forget every so often, you kind of take it
for a couple of days and forget over the weekend,
you're not going to get the benefits. The most important
message with creatine is that it needs to be three
grams daily. You need to be taking that on a
regular basis, and with our two blends, Women's Vitality and
Women's Energy, because we have added nutrients in there. For example,
the Women's Vitality one we created because we know that
(23:37):
women are lacking in particular nutrients such as magnesium, zinc
idron as well, and it's also got the three grams
of creating in there. If you wanted to go up
to five grams a day because your healthcare professional had
suggested it or your dietitian had suggested it, we don't
recommend doing that without Energy or Vitality blends, because that
also means you're getting more than the recommended doses of
(23:58):
some of the other vitamins and minerals that we put
in there. And that's why at the last moment, Susie
and I chose to also release the pure version, so
it's one hundred percent pure creatine monohydrate from Germany. And
again I've had a lot of discussions with clients who
say oh, I'm only taking one hundred percent pure creating monohydrate.
But again, unless you know it's from Germany, I can
guarantee you it's from China. So even though it says
(24:19):
one hundred percent pure creating monohydrate, it's probably not wrong,
but it's also probably not ninety nine point nine to
nine percent purity. Has it been cut or washed with
other you know, nutrients and things as well. So that's
why we're really, I guess quite particular that it has
to come from Germany. If you don't want to buy eyebrown,
that's fine, but make sure that the brand that you
source actually comes from Germany and it is create pure.
(24:42):
And the reason that we developed just the pure creatine
was so that you could top up if you wanted
to take a little bit more, or you wanted to
do those larger loading doses if you're not so great
at taking something long term daily. You know, the protocol
for creatine for many, many years, you know, decades even
was a larger loading dose and then you cycle off
for a couple of weeks. But as we said, we've
(25:02):
sort of moved away from that, particularly for females, because
you do tend to get the bloating and the water
weight and the increase in the scale gain with that,
which you know is not nice to jump on the
scale as a female and see that go up, or
to wake up feeling quite bloated and heavy. Most days,
nobody likes that feeling. So for most women these days,
we're recommending a much lower dose, but actually daily and
(25:23):
consistently over time. But the pure creatine I love in
our range because that's how I take my creatine. I
add it to my morning smoothie. Sometimes I just wak
it in with my protein shake with a little bit
of like a fibers supplement like cilium huskle or something,
and then I drink that down. I'm getting my gut benefits,
my muscle and my cognition benefits, and also my protein
benefits as well. So that's why the last moment we
(25:43):
decided to do a pure one, because it is important
to allow just that flexibility with our diet as well,
because sometimes, you know, some people.
Speaker 3 (25:50):
Don't like the fruity drinks.
Speaker 2 (25:51):
Other people, you know, don't want the caffeine based in
the energy blend, and that's completely fine, and other people don't,
you know, they don't like the flavor of some of
the fruity ones that we created, So using the pure one,
you can actually, you know, make that any flavor that
you want if you're putting that into a smoothie. And
the other thing about creating we should say is that
it's well known that creatine doesn't like mix that well.
(26:12):
It doesn't fully dissolve, So there is a little bit
of sort of a settling issue with creatine. It's not
our blend, it's not our drinks. That's just creating motohydrate.
Over all, everybody knows if you've regularly taken creatine, you
know that it doesn't sort of completely dissolve, So a
little bit of.
Speaker 3 (26:26):
Settling is normal.
Speaker 2 (26:27):
I would just say to get the full benefit, if
you come to the end of the drink, just add
in a little bit more water, get a spoon, and
just give it a quick stir and drink down the
rest of it. Because for the full benefit, you want
for three grams a day. So if you're leaving some
of that in the bottom of the glass, you're obviously
leaving some of that creating behind. You're not going to
get the maximum benefit from the three grams a day.
(26:47):
So it's really important to note that that is a
I guess, a common issue. It's something that obviously we're
working on as hard as we can with our supplies.
It's not bad, but it's just one of those things
that everybody knows. Creating doesn't fully dissolve and it has
a little bit of sort of a settling issue. So
just bear that in mind. If you want to drink
it out of a shaker, that might be easier. You
just give it a quick shake before you, you know,
(27:07):
you take each sip. It doesn't affect the flavor profile
at all, but it's just, I guess, an issue to
be aware of as well.
Speaker 1 (27:13):
And now I just wanted to go back and discuss
one thing because on the weekend when we first put
the products up, I had a lot of questions come
through because I think women in general who are feeling tired, exhausted,
thinking what can I take everyone's talking about creating? Is
it for me? How do I take it? And someone
messaged me straight away and said that she'd had a
bad reaction to Creatin and she was very bloated. And
(27:34):
I thought to myself at the time, oh, I've never
heard that. I thought it must be the sweetness. But
then you said to me, no, it can bloat if
it's not the right type of creatan.
Speaker 3 (27:43):
So can you talk us through that? Yeah, I already did.
We're not paying attention.
Speaker 1 (27:47):
No, I don't think you emphasize the bloating the abdomino stuff.
I think you mentioned it, but I don't think you
went into detail why it was caused when it's not
the same creatin.
Speaker 3 (27:56):
No. I was listening.
Speaker 2 (27:57):
Yeah, So the biggest issue someoney kidding, the biggest issues
that a lot of people have with the negative side
effects such as bloating, and I have had a couple
of people messaging me around headaches as well.
Speaker 3 (28:07):
Again, is the dose and the type of creatine.
Speaker 2 (28:09):
So it might say one hundred percent creatine monohydrode on
your label, but is it from China or is it
from Germany? Is it ninety nine point ninety nine percent pure?
So I've mentioned that a couple of times, but it
is actually so important to make sure that your creatine
is not being cut or washed with other things basically,
So that for us was really important, and I think
for most people when they're getting a lot of the
(28:29):
abdominal bloating, all the side effects they're probably having between
five to twenty grams, which for a lot of people,
twenty grams was a recommended dosing protocol for a really
long time. That's what my husband took back in his
rowing days. That's what he took in his you know.
Speaker 3 (28:42):
Strength game gym days before he met me.
Speaker 2 (28:44):
Now he's just on a lower dose of five grams
a day, and that's what he just takes with his
protein shake.
Speaker 3 (28:48):
I only takes three grams a day, but yeah, they.
Speaker 2 (28:51):
Probably the two biggest issues are the dose and where
your creatine is sourced from. So I would pull it
right back if you're taking anything more than three grams
and you're experiencing negatives side effects from that, I would
pull it right back and obviously make sure if you're
getting things like headaches, make sure you're drinking enough water,
you're sleeping properly, all of those other lifestyle factors are
checked off as well, and then from there, if you're
still experiencing negative side effects, which are very rare, I
(29:13):
might say like creating is a very safe supplement. It
is one of the most used nutritional supplements in the
world besides protein powder probably, and I would probably touch
base with say a medical professional just to you know,
make sure that there's nothing else going on, because that's
the thing we you know. I'm not going to go
any more into that completely sidetracked, but yeah, I think
it's important to touch base with a medical professional if you
(29:35):
are having negative side effects from that. But yeah, I
think the most important thing is know where your creating
comes from and sure it's German sourced, and sure it's
career pure, and make sure you're having a smaller dose
and sort of grading up from there. Don't start at
a really large dose, start at a smaller dose and
see how you go from there. But the clinical benefits
are three grams a day. You're probably going to not
going to get much betterfit from only taking one to
(29:55):
two grams a day. If you look at the research,
you really want to be taking what is basically been
shown in the studies is the effective clinical dose, and
we know at a minimum that's three grams a day.
So if you can't tolerate three grams a day, you're
probably not going to get much benefit from harving that
dose at all. We really do need to take that
three grams a day to get the benefits from the mood,
the cognition the strength.
Speaker 1 (30:16):
Let me talk you through the blends exactly so you
know what you're looking at. If you're thinking, I wouldn't
mind giving it a go. You know, it's the start
of a new year. I'm not feeling my best. Let's
see for First of all, keep in mind, when you're
buying any kind of supplement at this time of year, wellness,
you want it to be formulated by people with a
science degree, not influencers, because you want to make sure
what you're getting is what you're paying for. So I
(30:38):
want to be very clear that we've formulated these based
on evidence. So the blend, the watermelon Bury blend, which
is the pink. They're in these gorgeous, lowly colors. I'm
so happy with them. But this is our vitality mix,
so per serve. It's got twenty four calories or roughly
one hundred kilogels, so very low, less than a gram
of protein and fat as we would expect. There's nothing
in there that would be giving those nutrients. A total
(31:00):
of five point five grams of carbs three point nine
grams of sugars, so less than a teaspoon in that
sort of serve, which is three hundred mili with cold water,
sixty milligrams of magnesium to help muscle recovery, three milligrams
of zinc to support cell health immune function, which is
twenty five percent of the IRDI. Iodine, a nutrient we
know many women in Australia are lacking, which has profound
(31:22):
effects on our thyroid health. We've got thirty seven point
five micrograms, which is twenty five percent of the IRDI,
so we felt these were all nutrients very important.
Speaker 3 (31:30):
For women's well being.
Speaker 1 (31:31):
And our three grams of creatan so if you're someone
who doesn't tolerate caffeine or doesn't want caffeine in your drink,
the Vitality as a berry flavor is the one for you.
And then our yellow bag, which is our energy blend,
this one is slightly different. It's got similar number of
calories seventeen per serve or sixty nine kilogels, three point
five grams of sugars, and then it's got vitamin B
(31:55):
twelve four micrograms. It's got vitamin B six, which is
involved in energy regulation in the body at three point
two milligrams. It's got three grams of creating as we've discussed,
and then fifty milligrams of caffeine, which is about half
the amount in a strong Barista coffee, so just that
little energy hit. So I would say these are best
consumed through the first half a day or after a workout.
(32:19):
If your caffeine sensitive, I'd be steering clear after lunch,
so they're much better in the morning. And then if
that kind of flavored beverage isn't for you, you can
just use our pure which is basically just the three
grams of creating that will very nicely mix in in
any kind of protein drink, course smoothie, could put it
in your overnight oats and that you could basically take
(32:39):
that any time. But certainly if you're using it, you
know I guess going back why you would use it
for the three benefits The key ones are for muscle
recovery and strength performance, energy regulation, and then potentially improve
mood would be the three reasons. And if you were
training in the gym and going and doing workout, I
(33:00):
would probably say consume it sort of within that hour
post training. But if it's just your general performance betnefit,
it wouldn't matter when you consumed it. Would you agree
with that recommendation leanne.
Speaker 2 (33:10):
Yeah, if you're taking it from like a mood or
an energy perspective, it wouldn't matter. But if the goal
is to improve your strength in your training, there is
some research that does say that creatine is a little
bit better uptaken by the body with the one is
to one ratio of carbs and protein. So if you're
doing that, best to take the creatine, say with your
post workout meal or with your pre workout meal, so
(33:32):
you might you know, have some eggs on toast and stuff.
Then you might go train. If you're lucky enough to
train at say ten or eleven o'clock in the morning.
Most of us kind of aren't that lucky at work,
but if that's something within your flexibility of the day,
that's great. If not, you might want to have that
as a post workout kind of meal.
Speaker 3 (33:46):
So go do your training session.
Speaker 2 (33:48):
You might have lunch, or you might have dinner after
your training session, and then you'd have your creatine. Because
there is that small amount of research, but that's really
for people looking for that real upper edge. You'll really
quite a serious athlete, or you know you're looking to compete,
or you're really looking to maximize your gains. I don't
really consider the timing when I take my creatine. I
just aim to take it daily because for me, it's
half the battle is just remembering to take it. I
(34:10):
don't really push myself to be quite religious with the
one is to one uptake of protein and calves with that.
Speaker 3 (34:15):
But if you are a more serious.
Speaker 2 (34:16):
Trainer, a serious athlete, you do want to try to
take your creatine with a bit of calves and protein
on board. Now just go back to the energy blend
for a minute, Susie, because we did get an email
just the other day asking about the RDI of the
B vitamins in our energy mix. So we have added
vitamin B twelve and vitamin B six, which we know
are good from an energy harnessing perspective, and we have
(34:38):
got about two hundred percent of the RDI of both
of those B vitamins in there. So to give you context,
the upper limit in America for B vitamins is about
one hundred milligrams of vitamin B six. In Australia it's
about fifty milligrams, so we significantly below the upper limit
of that. Yes, we're having more than the recommended daily intake,
(34:58):
but because we have created a scientific blend of energy.
We are giving our consumers more of that energy boost
is still a very safe limit. Bee vitamins are also
water sober, so generally what the body doesn't need.
Speaker 3 (35:11):
Or utilize, you will essentially just pee it out.
Speaker 2 (35:14):
And as I mentioned, we're a lot further away from
that upper limit. It is over the recommended it's just
the daily limit. But to give you some context, it's
got about a third of the B twelve in something
like a brocker, and as Zusie mentioned, it's about half
the caffeine amount in a creatine. So it's essentially like
a little bit of a pre workout drink, so you
could take it as a little bit of a morning
pre workout drink. It doesn't have all of the things
(35:35):
in there that give you the jitters that give you
the big buzz, but it will give you more of
a natural energy boost because we have used organic match
of green tea powder and a little bit of ginzen
extract and a little bit of granite in there as
well to give you that natural energy boost. But I
just wanted to clarify that that is still a very
safe limit of bee vitamins obviously, but our products are
also formulated supplementary sports foods, so they're not designed for children.
(36:00):
And we have had a couple of questions about pregnancy
and breastfeeding. There is some emerging evidence that creating can
be useful for the fertility and the pregnancy period, and
in particular the postpart and brain fog period. I myself
am taking creating. I am still breastfeeding Tilly, but we
need to say that it is something that you need
to check with your healthcare professional about. There is no
(36:21):
research that says it's completely safe to take creatine well
pregnant of breastfeeding, but there's also not research to say
that it is unsafe. The issue with pregnancy and breastfeeding
is that you're not really going to get ethics for
pregnancy and breastfeeding. Like it's very difficult to get ethics
approval for those quote unquote conditions of pregnancy and breastfeeding.
So it's sort of one of those things where researchers
(36:42):
never have a lot of money. So if they're going
to put people in studies, it's going to be healthy,
active people. It's going to be you know, it's not
going to be those particular subgroups of pregnancy and breastfeeding
generally unless a company had a real specific interest in it.
So there's no research to say it's safe, but also
it doesn't say it's unsafe, but you're best to check
with your healthcare professional if you are pregnant or breastfeeding
and you are wanting to take creatine as well.
Speaker 1 (37:05):
All right, well, I think what we will do now
is refer you to our website designed Bydietitians dot com,
where you can see our entire evidence based supplement range,
including our new three skews of creating, Energy, Vitality, and Pure.
It's got the information that with some of the information
we've spoken about on there. But we will continually update
you on our podcast this year about new and emerging
(37:27):
research when it comes to creating, certainly it's a new area.
We're very happy to take questions or dms on our
nutrition couch or designed by Dietitian Instagram page. These are
the best ways to get in touch with us. We
frequently scan those for questions to cover on the podcast.
But because this is kind of a very new supplement
and a lot of women listening will be thinking, oh.
Speaker 3 (37:48):
Is it for me? How do I take it?
Speaker 1 (37:50):
Not sure we've really tried to cover those areas today,
but if you do have any specific questions, feel free
to get in touch on the Instagram pages designed by
Dietitians and the Nutrition Couch podcasts. We do go through
them and spend time getting in touch with our followers
and our supporters, but we are excited. Our mission is
to bring credibility to women's wellness and to help all
(38:11):
of our listeners and women feel better, perform better, and
have a great twenty twenty five. And this could be
a supplement that could have some profound effects on your strength,
your mood, your cognitive function, and we would love to
hear how you go taking it, so do let us know.
Speaker 3 (38:26):
Absolutely it's going to be the step on one of
twenty twenty five.
Speaker 2 (38:29):
And there are also a range of FAQs on our
website designed by dietitians as well. So there's a little
tab for FAQs about our proteins, about our hot chocolates,
and also about the creating ranges as well. So if
you have a burning question, head to the website first,
and if it doesn't answer your question, then yes, send
us a DM on Instagram and we'll try.
Speaker 3 (38:46):
Our best to answer.
Speaker 1 (38:47):
So thanks for listening to our bonus episode. We will
see you as usual full next Wednesday for our regular
weekly drop. Thank you for your ongoing support, and if
you haven't checked us out already, look at design bidietitians
dot com for our latest evidence based supplement range.
Speaker 3 (39:00):
Thanks for listening. Touch to you guys next week
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