WEBVTT - The Creatine Revolution: Why Women Need This 2025 Buzz Supplement 0:00:01.360 --> 0:00:03.520 Do you know what creating is or do you know 0:00:03.560 --> 0:00:06.680 why everybody is talking about it being the buzz supplement 0:00:06.760 --> 0:00:10.080 of twenty twenty five, or more importantly, do you know 0:00:10.119 --> 0:00:13.600 how some people may actually benefit from taking creating? On 0:00:13.680 --> 0:00:16.840 today's episode of The Nutrition Couch, we chat all things 0:00:16.880 --> 0:00:19.919 creating and the signs that may be worth taking to 0:00:20.000 --> 0:00:25.000 potentially optimize your energy, your mood and even your body composition. Hi, 0:00:25.160 --> 0:00:27.920 I'm Leanne Ward and I'm cd Burrow, and together we 0:00:28.000 --> 0:00:30.920 bring you The Nutrition Couch, the weekly podcast that keeps 0:00:30.920 --> 0:00:33.000 you up to date on everything that you need to 0:00:33.040 --> 0:00:35.640 know in the world of nutrition, as well as the 0:00:35.680 --> 0:00:38.360 benefits of creatine. Today we have a new study that 0:00:38.400 --> 0:00:42.239 looks at the links between LDL cholesterol and metopause. We 0:00:42.320 --> 0:00:45.080 also have found a new light high protein lunch on 0:00:45.120 --> 0:00:47.920 the go option in the supermarkets. And our listener question 0:00:48.120 --> 0:00:51.960 is all things protein water and if it's actually beneficial. 0:00:52.240 --> 0:00:54.560 But to kick us off today, Susie, we're talking all 0:00:54.600 --> 0:00:58.000 things creatine because we're still getting so many questions about creating. 0:00:58.400 --> 0:01:00.800 But we do have a new creatine love to the party, 0:01:00.840 --> 0:01:01.480 don't we, Soothie? 0:01:02.280 --> 0:01:05.000 Well, I had worked with creat you know twenty years 0:01:05.000 --> 0:01:07.280 ago with athletes, so I was very familiar with it, 0:01:07.760 --> 0:01:09.559 and you had said to me that you'd been taking 0:01:09.600 --> 0:01:12.680 it after you had Tilli, and I was like, oh, 0:01:12.800 --> 0:01:14.000 you know, Land's pretty lean. 0:01:15.080 --> 0:01:17.160 And then we launched it and. 0:01:17.080 --> 0:01:19.640 It just went crazy before Christmas, Like I don't think 0:01:19.640 --> 0:01:23.600 I've ever been so busy. And we're so grateful to 0:01:23.640 --> 0:01:27.279 the support from our nutrition podcast family in our Design 0:01:27.280 --> 0:01:31.039 by Dietitians range. But the stock arrived just before Christmas. 0:01:31.120 --> 0:01:32.399 We had boxes. 0:01:31.959 --> 0:01:35.480 Everywhere, we had orders everywhere. It was like chaos, and 0:01:35.560 --> 0:01:37.720 I literally until the kids went back to school, I 0:01:37.720 --> 0:01:39.880 hadn't been to the gym, like I just have not 0:01:40.040 --> 0:01:43.679 had a moment to myself. So finally last week I 0:01:43.720 --> 0:01:45.720 went thought, right, I'm going to get into the gym. 0:01:45.959 --> 0:01:48.440 I took the Energy, that's my preferred flavor. I know, 0:01:48.480 --> 0:01:50.920 we've got Pure which is flavorless you can add to 0:01:50.920 --> 0:01:53.800 smoothies and things, and then we've got Vitality, which has 0:01:53.800 --> 0:01:56.440 a gorgeous watermelon berry. But I am a tropical girl. 0:01:56.520 --> 0:01:59.200 I like the tropical idea. So off I went to 0:01:59.240 --> 0:02:03.240 the gym last Monday afternoon with my taco dog cup 0:02:03.800 --> 0:02:08.720 and my little serve of our product, and I was like, oh, like, 0:02:09.000 --> 0:02:11.200 I really felt good, And of course you think, oh, 0:02:11.240 --> 0:02:14.000 maybe it's anecdotal, but no word of a lie. I've 0:02:14.040 --> 0:02:17.040 been really feeling much better on it. Usually in the afternoons, 0:02:17.520 --> 0:02:20.000 I would feel pretty tired, you know, juggling a lot 0:02:20.000 --> 0:02:21.919 of things. I would normally have some diet soft drink 0:02:22.000 --> 0:02:24.600 or a coffee some days, and I have not done 0:02:24.639 --> 0:02:27.119 that one day, and I've just been really looking forward 0:02:27.120 --> 0:02:27.600 to having it. 0:02:27.680 --> 0:02:28.800 So I don't know. 0:02:28.800 --> 0:02:31.600 I'm certainly perry, if not pretty close to menopausal. I 0:02:31.600 --> 0:02:33.359 would say, I don't know what's going on down there, 0:02:33.360 --> 0:02:36.240 but not a lot. So yeah, I'm a big fan 0:02:36.360 --> 0:02:40.320 of the Creating supplements. I think it's working really well. 0:02:40.400 --> 0:02:43.040 So of course we popped it up on our Instagram 0:02:43.120 --> 0:02:45.840 over the weekend and it just went crazy. So there's 0:02:45.919 --> 0:02:49.000 certainly interest in it. And we thought that because it's 0:02:49.080 --> 0:02:51.520 kind of whilst it's an old supplement in the sense 0:02:51.560 --> 0:02:54.440 we've used it for athletic performance, it's certainly new in 0:02:54.480 --> 0:02:57.600 the world of women's health and nutrition, and we thought 0:02:57.720 --> 0:03:01.240 we'd get so many questions on our Instagram and dms 0:03:01.240 --> 0:03:04.440 and emails asking us whether it's right for them, And 0:03:04.480 --> 0:03:06.160 so I thought it was really good to chat to 0:03:06.200 --> 0:03:08.520 our listeners about just going through. We have got a 0:03:08.520 --> 0:03:10.840 whole podcast on it, but this is a bit more applied. 0:03:11.400 --> 0:03:14.520 What is it, who will it benefit and how do 0:03:14.560 --> 0:03:16.880 you know if it's worth trying for you? So you 0:03:17.040 --> 0:03:18.920 kick yourself there and you know, run us through what 0:03:19.000 --> 0:03:21.400 it is, and then I can talk about you know, 0:03:21.480 --> 0:03:24.760 who I think potentially can benefit and how is the 0:03:24.760 --> 0:03:25.960 best way to take it? 0:03:26.720 --> 0:03:32.160 Yeah. Sure, So Creatine is the most studied nutritional sports 0:03:32.240 --> 0:03:35.520 supplement in the world. It's also one of the quote 0:03:35.560 --> 0:03:37.800 unquote safest as well. It's been around, as you mentioned, 0:03:37.800 --> 0:03:39.600 for a really really long time, so we know that 0:03:39.680 --> 0:03:42.600 it works. We know athletes and people who are exercising 0:03:42.600 --> 0:03:45.080 really benefit from it. But what a lot of people 0:03:45.120 --> 0:03:48.360 don't know is that creating is a really naturally occurring substance. 0:03:48.520 --> 0:03:51.120 So it's found in the body. Creatine's even naturally found 0:03:51.120 --> 0:03:53.040 in mum's breast milk. And I know a lot of 0:03:53.040 --> 0:03:55.080 people are like, oh, and this was myself for so 0:03:55.120 --> 0:03:58.080 many years, Susie, Like, I remember I had my PT 0:03:58.240 --> 0:04:01.000 suggest I take creating years ago before my wedding because 0:04:01.040 --> 0:04:02.400 I was like, I want to be really you know, 0:04:02.480 --> 0:04:05.240 like leaning like you know, quote unquote shredded for like 0:04:05.280 --> 0:04:07.680 my honeymoon, and he's like, why don't you take some creatine? 0:04:07.680 --> 0:04:09.560 And I was like nah nah, nah nah. And this 0:04:09.600 --> 0:04:12.120 is years ago, but I must say I really joined 0:04:12.120 --> 0:04:14.880 the creatine train. Now I'm really a massive fan of it, 0:04:15.200 --> 0:04:18.080 but I never really understood how naturally occurring it was. 0:04:18.120 --> 0:04:20.320 And when I learned that there was creatine naturally occurring 0:04:20.320 --> 0:04:23.000 in mum's breast milk, I was like, ahh. And it's 0:04:23.040 --> 0:04:25.080 in a lot of the foods as well, like most 0:04:25.120 --> 0:04:27.559 animal based products. It's in dairy, it's in our meats, 0:04:27.600 --> 0:04:29.359 it's in our you know, chickens and fish in that 0:04:29.440 --> 0:04:32.800 kind of thing. So, creatine is a naturally occurring compound 0:04:33.000 --> 0:04:35.359 which is found within our muscle cells in the body, 0:04:35.400 --> 0:04:38.560 and it helps the body to produce energy during high 0:04:38.600 --> 0:04:43.560 intensity activity. Basically, so creatine increases our phospho creatine stores 0:04:43.600 --> 0:04:46.840 within the body and without getting two sciency on our listeners, 0:04:47.040 --> 0:04:50.560 that facilitates the production of our ATP cycle. And this 0:04:50.640 --> 0:04:55.159 ATP cycle provides the body's primary energy source. Basically. Now, 0:04:55.240 --> 0:04:57.320 why we love it for women and why it's so 0:04:57.400 --> 0:05:01.680 important is because that women typically have seventy to eighty 0:05:01.800 --> 0:05:06.640 percent less endogenous creating stores than men. Women also consume 0:05:06.800 --> 0:05:10.120 less dietary creating typically than men, because we tend to 0:05:10.120 --> 0:05:12.760 eat far less meat than what our male counterparts do. 0:05:13.200 --> 0:05:16.560 So that is backed in the research. It's backed by size. 0:05:16.680 --> 0:05:19.720 Women don't eat enough creating, and we certainly don't store 0:05:19.839 --> 0:05:22.720 or hold enough creating within our body. Now, there's been 0:05:22.760 --> 0:05:25.760 emerging research for quite some years now that has really 0:05:25.880 --> 0:05:29.920 highlighted the benefits of creating across the women's entire lifespan. 0:05:30.120 --> 0:05:33.440 We're talking about pregnancy, we're talking about the postpartum period, 0:05:33.640 --> 0:05:36.760 during you know for women during really heavy menstrual cycles, 0:05:36.760 --> 0:05:41.480 we're talking about perimenopause, actional menopause, and also postmenopause as well. 0:05:41.680 --> 0:05:44.440 So not only does it support energy production, it also 0:05:44.520 --> 0:05:48.919 supports muscle strength and recovery. But what I'm most excited about, 0:05:48.960 --> 0:05:53.080 particularly for women's is the emerging evidence that shows that 0:05:53.200 --> 0:05:56.560 creating has a potential role in cognitive function and also 0:05:56.720 --> 0:06:00.920 mood regulation. So that's where for men who were busy, 0:06:01.000 --> 0:06:04.200 who are juggling, who are experiencing that brain flog, whether 0:06:04.240 --> 0:06:07.240 it's in the postpartum period or whether it's like just 0:06:07.279 --> 0:06:10.120 going through those periy years, or just that busy juggle 0:06:10.160 --> 0:06:13.799 that so many women are doing. This is where creating 0:06:14.160 --> 0:06:16.440 can really give us some benefit. And one of the 0:06:16.480 --> 0:06:19.240 top questions that we've been getting is I don't exercise, 0:06:19.600 --> 0:06:21.920 can I still take creating? And I remember saying to you, 0:06:21.960 --> 0:06:23.080 and I was like, have you tried it? Have you 0:06:23.120 --> 0:06:24.920 tried it? Have you tried it? And then what you'd 0:06:24.920 --> 0:06:27.080 finally started the creating, You're like, no, I'm waiting till 0:06:27.120 --> 0:06:28.440 I go back to gym. And I said to you 0:06:28.440 --> 0:06:30.000 don't have to, like, you can take it. You're going 0:06:30.040 --> 0:06:32.039 to get the benefits from like a brain boost and 0:06:32.040 --> 0:06:34.560 a cognitive perspective. And then when you started taking it 0:06:34.560 --> 0:06:36.640 and you were like, oh, trually good, I was like, 0:06:36.839 --> 0:06:40.080 come on, I've been telling you for months now. Please 0:06:40.120 --> 0:06:40.559 I'm honest. 0:06:40.600 --> 0:06:42.400 Though, I think it's good to be honest and authentic 0:06:42.400 --> 0:06:44.839 with our audience, you know, in terms of you know, 0:06:44.920 --> 0:06:47.120 I'm at that age a lot of our listeners are 0:06:47.160 --> 0:06:49.880 wondering if it's right for them. And I'll just think 0:06:49.920 --> 0:06:54.320 back to a belief is that creating will put weight 0:06:54.400 --> 0:06:57.080 on all fluid weight and certainly in the old days 0:06:57.080 --> 0:06:59.320 of using it with athletes, if you loaded athletes they 0:06:59.320 --> 0:07:01.680 would gain a quit lord to a fluid in the muscle. 0:07:02.080 --> 0:07:04.360 But it's very different from the way we're prescribing it 0:07:04.400 --> 0:07:07.760 now for women and performance. So those doses were much 0:07:07.839 --> 0:07:10.880 much higher, you know, twenty grams at some points per day, 0:07:10.880 --> 0:07:14.320 followed by a five gram load continual dose. So I 0:07:14.360 --> 0:07:16.520 had someone message me online and they said, I've put 0:07:16.560 --> 0:07:19.320 on two kilos, and I said, no, it should not 0:07:19.400 --> 0:07:22.080 do that. Like, I haven't noticed any change, and I'm 0:07:22.240 --> 0:07:24.200 trying to get into address for the weekend, so I'm 0:07:24.400 --> 0:07:27.680 closely monitoring my fluid status on a daily basis, and 0:07:27.720 --> 0:07:29.480 I haven't seen any change in my body. I haven't 0:07:29.480 --> 0:07:31.360 felt bloated or anything. And when I asked her, I 0:07:31.440 --> 0:07:32.960 was glad I did because she said she was taking 0:07:33.000 --> 0:07:34.480 five or ten grams a day, and I was like, 0:07:34.520 --> 0:07:36.760 oh no, no, no, no, no, that's way too much. Just 0:07:36.800 --> 0:07:39.200 three grams a day is clinically proven to yield these 0:07:39.240 --> 0:07:42.760 cognitive benefits, which is really just very low. Like I 0:07:42.800 --> 0:07:44.720 had someone else tell me that they have stomach distress 0:07:44.800 --> 0:07:47.600 from it, and I actually question that, Like in all 0:07:47.640 --> 0:07:49.600 my years of working with people, it should not cause 0:07:49.600 --> 0:07:53.200 stomach distress. There is nothing in that substance that should 0:07:53.200 --> 0:07:55.560 cause issues, and we'll talk about quality in a minute, 0:07:55.800 --> 0:07:58.520 you know, and using our own product, which is Career Pure, 0:07:58.600 --> 0:08:00.840 which is one of the strongest types of creation and 0:08:01.080 --> 0:08:03.880 because it's German sourced. Leanne'll talk about that in a minute. 0:08:04.080 --> 0:08:07.120 But there should be no stomach problems from it. If 0:08:07.160 --> 0:08:09.320 you're having stomach promitts from it, I would argue that 0:08:09.680 --> 0:08:13.160 it's been consumed in a form with other foods that 0:08:13.200 --> 0:08:15.040 might be giving you stomach distress. So if you're putting 0:08:15.040 --> 0:08:17.320 it in smoothies and things, or if you're not using 0:08:17.360 --> 0:08:20.280 our brand designed by dietitians, you know, if you're using 0:08:20.280 --> 0:08:23.280 products that have different types of sweetness or additives, possibly, 0:08:23.720 --> 0:08:26.360 but certainly in the mix that Leanne and I have formulated, 0:08:26.400 --> 0:08:29.560 there is no reason that any of those should be 0:08:29.560 --> 0:08:32.840 giving any level of stomach discomfort because it's just nothing 0:08:32.880 --> 0:08:35.559 really in it. It's just very simple. It's mostly water, 0:08:36.160 --> 0:08:39.200 and the pure substance is not associated with any form 0:08:39.240 --> 0:08:42.559 of abdominal distress. So I would be questioning what else 0:08:42.600 --> 0:08:44.760 you're eating if you feel that it's affecting you. I've 0:08:44.800 --> 0:08:48.800 only felt no issues whatsoever with it. And then so 0:08:49.040 --> 0:08:50.720 the other questions that are coming up a lot, is 0:08:50.720 --> 0:08:54.280 when should you take it now? Really, it doesn't actually 0:08:54.320 --> 0:08:56.560 matter because a lot of what we're trying to achieve 0:08:56.600 --> 0:08:59.240 is getting rid of the brain frog, improvement in mood, 0:08:59.280 --> 0:09:02.360 cognitive function. Myself, if I'm going to the gym, because 0:09:02.400 --> 0:09:03.760 I like to take it with a lot of water, 0:09:04.280 --> 0:09:05.800 I will put it in my drink bottle at the 0:09:05.840 --> 0:09:07.720 gym because I'll be drinking a lot then and I 0:09:07.720 --> 0:09:10.520 find it really refreshing. But if I haven't gone to 0:09:10.559 --> 0:09:12.880 the gym, I'll have it usually through the morning, similar 0:09:12.920 --> 0:09:15.880 to a coffee, or if I haven't, like I'm having 0:09:15.920 --> 0:09:19.360 it today, we're recording at eleven or in the afternoon 0:09:19.400 --> 0:09:22.199 again when you're having that kind of afternoon lull. And 0:09:22.280 --> 0:09:24.160 I'm going to talk about protein water later and my 0:09:24.200 --> 0:09:26.280 concern with how people consume it. But in the case 0:09:26.320 --> 0:09:28.800 of this drink, I have no concern with people drinking 0:09:28.840 --> 0:09:31.840 it over a relatively long period of time. It's very 0:09:31.840 --> 0:09:33.880 low calorie, there's very little in it. If you sip 0:09:33.920 --> 0:09:36.440 it over several hours, I don't have any course for concern, 0:09:36.520 --> 0:09:36.760 do you. 0:09:37.480 --> 0:09:40.480 I prefer my clients to drink it relatively quickly, not 0:09:40.520 --> 0:09:43.319 over the course of a few hours, just because creatine settles, right. 0:09:43.360 --> 0:09:46.440 We know that creatine isn't something that completely dissolves, so 0:09:46.559 --> 0:09:48.280 you may find that if you're sipping on it over 0:09:48.320 --> 0:09:49.800 the course of an hour, you're going to find some 0:09:49.880 --> 0:09:52.280 white sediment in the bottom of your cup. That's the 0:09:52.360 --> 0:09:54.600 creating And we really need you to get in all 0:09:54.640 --> 0:09:56.720 three grams of the dough. So the minimum dose to 0:09:56.720 --> 0:09:59.560 how a clinical effect is three grams. There is a 0:09:59.559 --> 0:10:02.520 smaller out of emerging research, very small that if you're 0:10:02.559 --> 0:10:05.959 going through menopause or postmenopause, you may benefit from a 0:10:05.960 --> 0:10:09.359 little bit higher dose, such as five grams of creatine. 0:10:09.400 --> 0:10:11.480 But I would always start at three and then taper 0:10:11.600 --> 0:10:13.520 up to five if you feel like you need it 0:10:13.600 --> 0:10:16.440 more so for the cognitive benefits basically, So that's the 0:10:16.480 --> 0:10:19.320 only reason I would say to drink it relatively quicker, 0:10:19.640 --> 0:10:21.760 or each time you have give it a good stove, 0:10:21.920 --> 0:10:24.280 give a little wiz with your hand whizzer, because it 0:10:24.320 --> 0:10:26.199 does tend to settle on the bottom, and if you're 0:10:26.400 --> 0:10:28.520 then just chucking that out, you're actually losing some of 0:10:28.559 --> 0:10:31.160 that creatine. That's the only concern I would have. If not, 0:10:31.240 --> 0:10:33.199 I don't really mind how long it takes you to drink, 0:10:33.320 --> 0:10:35.360 but make sure whatever sediments on the bottom, you are 0:10:35.400 --> 0:10:37.199 just adding a dash more water and trying to get 0:10:37.240 --> 0:10:40.280 that down because if not, you're just losing that valuable creatine. 0:10:40.520 --> 0:10:42.720 Yeah, it's a good point. So because what I do, 0:10:42.880 --> 0:10:45.440 I like things really cold, so I continually add ice 0:10:45.480 --> 0:10:47.920 and water and keep mixing it. So that's just naturally 0:10:47.920 --> 0:10:50.120 how I drink something like that. What I would say 0:10:50.120 --> 0:10:52.520 is which type is right for you. So if you 0:10:52.559 --> 0:10:55.440 are someone who doesn't like sweet drinks, you don't drink 0:10:55.720 --> 0:10:58.360 ever soft drink or flavored drinks. You struggle with water, 0:10:58.440 --> 0:11:00.560 I would say you're best to get pure and add 0:11:00.600 --> 0:11:02.720 it to something else. So add it to you smoothie 0:11:02.720 --> 0:11:04.760 in the morning, add it to your breakfast bowl, because 0:11:04.760 --> 0:11:07.840 then it won't be effort to drink it. I find 0:11:08.120 --> 0:11:09.960 because I probably need to drink more water, it's a 0:11:09.960 --> 0:11:12.199 good way for me to increase water intake. So if 0:11:12.200 --> 0:11:14.280 you either are used to having a water bottle on 0:11:14.320 --> 0:11:16.280 your desk it or need to drink more water and 0:11:16.360 --> 0:11:18.360 quite like something sweet. So I've got a client of 0:11:18.360 --> 0:11:20.720 mine who loves I'm sure she wouldn't mind if I 0:11:20.720 --> 0:11:23.760 said it. She feels she's addicted to v like We've 0:11:23.800 --> 0:11:26.960 tried several interventions to get off the V. She's tried 0:11:26.960 --> 0:11:28.920 the iced coffee is like, she just loves it, and 0:11:28.960 --> 0:11:30.920 she's got a really stressful job and it really she 0:11:30.920 --> 0:11:33.160 doesn't drink a lot of coffee, so it's her little thing. 0:11:33.440 --> 0:11:34.880 But she's been trying to get off it because of 0:11:34.920 --> 0:11:38.959 the growing data on gut issues and energy drinks. Anyway, 0:11:39.120 --> 0:11:42.080 for her, a swap to a flavored form like Our 0:11:42.160 --> 0:11:45.719 Vitality or Our energy's smart because if she's able to 0:11:45.760 --> 0:11:47.640 swap that four a diet soft drink or a V 0:11:47.840 --> 0:11:51.040 that's a massive win for her nutrition. But it depends 0:11:51.040 --> 0:11:52.559 what kind of person you are, each to their own. 0:11:52.720 --> 0:11:55.520 I have many friends I'll shout out to Michelle Tapower, 0:11:55.679 --> 0:11:57.520 who won't mind me mentioning her name and her brand 0:11:57.559 --> 0:12:01.200 not Stationary. She doesn't like flavored drink, so she loves 0:12:01.280 --> 0:12:04.120 pure because she has smoothies in the morning or protein shakes, 0:12:04.160 --> 0:12:06.560 and she was just not keen to have any kind 0:12:06.559 --> 0:12:08.920 of flavored drink. So I think it's more if you're 0:12:08.920 --> 0:12:11.600 a person who likes flavored drinks or not, go for 0:12:11.760 --> 0:12:14.480 Energy or Vitality. But if you're someone who prefers just 0:12:14.559 --> 0:12:17.240 a smoothie or shake or breakfast bowl added into that. 0:12:18.000 --> 0:12:18.720 Yeah, give it a go. 0:12:19.040 --> 0:12:23.000 Like I think my common observation of women, we work 0:12:23.040 --> 0:12:25.920 with women, we are women of these ages, we are 0:12:26.000 --> 0:12:29.720 juggling kids, businesses like we know, we get it. I 0:12:29.720 --> 0:12:31.680 think we're just looking for anything to make us feel 0:12:31.679 --> 0:12:35.480 a little bit better and for me nutritionally, if that 0:12:35.760 --> 0:12:39.120 is a substance that has a growing evidence space for it, 0:12:39.160 --> 0:12:41.280 that's going to be a million times better than a 0:12:41.320 --> 0:12:44.120 soft drink, some chocolate and all the other things we 0:12:44.200 --> 0:12:46.320 grab for when we're looking for an energy hit. So 0:12:46.400 --> 0:12:48.839 I think it's just well worth a go. And the 0:12:48.920 --> 0:12:52.400 reason that designed by dieticians is superior is that we 0:12:52.520 --> 0:12:56.040 have really invested in creer Pure, which is the German creatan, 0:12:56.520 --> 0:12:59.600 which is you talk about how it's better because you're 0:12:59.720 --> 0:13:00.959 more cross the science of it. 0:13:01.400 --> 0:13:03.680 So you can get creatine basically throughout the words. You 0:13:03.679 --> 0:13:05.440 can source it from two places. You can source it 0:13:05.440 --> 0:13:07.440 from China and you can source it from Germany. So 0:13:07.480 --> 0:13:10.239 our brand is sourced from Germany and the German creatine 0:13:10.280 --> 0:13:13.280 is create Pure. If you see create Pure on the label, 0:13:13.320 --> 0:13:15.800 it's been sourced from Germany and it's ninety nine point 0:13:16.000 --> 0:13:19.880 nine percent purity. Now, most brands, because it's far cheaper 0:13:20.080 --> 0:13:22.280 and it's also mixed and cup with other things, will 0:13:22.280 --> 0:13:25.280 source their creatine from China. Now, if a brand doesn't 0:13:25.280 --> 0:13:27.120 say where it's from, even if they say it's one 0:13:27.160 --> 0:13:30.480 hundred percent creating monohydrate, Susie's laughing at me. I'm very 0:13:30.480 --> 0:13:32.960 passionate about this in case you guys could tell it's 0:13:33.160 --> 0:13:39.000 cut with other things like this, and it's also the 0:13:39.120 --> 0:13:42.439 Chinese creatine as also, doctor Cecims talks about this. It's 0:13:42.440 --> 0:13:44.360 been acid washed as well. She was talking about it 0:13:44.400 --> 0:13:49.200 on the Hovemann podcast, very very reputable nutrition sclientists. It's 0:13:49.280 --> 0:13:52.400 they both swear by you only take German creating. The 0:13:52.480 --> 0:13:55.240 Chinese creating is not pure. It's not good. You don't 0:13:55.240 --> 0:13:57.680 know what's in there, and that's why so many people. 0:13:57.520 --> 0:14:01.079 And it's also associated with some gut discomtred percent. 0:14:01.160 --> 0:14:03.160 So if the brand hasn't said where it's from, it's 0:14:03.160 --> 0:14:06.280 from China. I can promise you that because German creating 0:14:06.400 --> 0:14:09.960 create pure is so much more expensive that if a 0:14:10.000 --> 0:14:12.680 brand is sourcing it from Germany, they will tell you. 0:14:12.720 --> 0:14:15.080 It will have creer pure written all over the label. 0:14:15.200 --> 0:14:17.800 It will say German source like Susie and Als does 0:14:17.840 --> 0:14:20.200 all over the label and the brand will be proud 0:14:20.240 --> 0:14:22.520 to say that. If the brand doesn't say where it's from, 0:14:22.760 --> 0:14:26.400 or it just says one hundred percent creatine monohydrate, that's cool, 0:14:26.640 --> 0:14:28.960 but it's still not from Germany. It needs to say 0:14:29.000 --> 0:14:32.640 either source from Germany or have the Creer Pure logo 0:14:32.800 --> 0:14:35.160 on the packet to ensure that it is the highest 0:14:35.200 --> 0:14:37.640 purity in the world, and you can actually notice the difference. 0:14:37.800 --> 0:14:40.400 I didn't really understand this until I really deep dived 0:14:40.440 --> 0:14:42.840 into creatine. I was just buying what I thought was 0:14:43.160 --> 0:14:45.200 the best creatine. I was buying a brand that said 0:14:45.240 --> 0:14:48.040 one hundred percent creatine monohydrate on the label, thinking that 0:14:48.040 --> 0:14:50.600 that was top quality, and not understanding that it was 0:14:50.640 --> 0:14:53.480 still sourced from China. And then once I learned about 0:14:53.520 --> 0:14:56.160 create Pure and I just bought Creer Pure, I compared 0:14:56.240 --> 0:14:58.240 both of the different textures. You can actually notice the 0:14:58.280 --> 0:15:00.640 texture difference, and then I also notice it from a 0:15:00.680 --> 0:15:03.400 bloating perspective as well, So it's really important that you 0:15:03.440 --> 0:15:05.480 source it from Germany as well. Now I've got a 0:15:05.520 --> 0:15:08.520 couple more points. One quickly, just in terms of creating 0:15:08.600 --> 0:15:11.760 is a supplement, So We don't really recommend supplements unless 0:15:11.760 --> 0:15:14.760 you're a healthy individual. If you do have some medical conditions, 0:15:14.760 --> 0:15:17.640 if you are taking different types of medication, absolutely touch 0:15:17.680 --> 0:15:20.200 base with your dietician or your doctor and just make 0:15:20.240 --> 0:15:23.400 sure that that's appropriate for you, particularly if you are pregnant, 0:15:23.440 --> 0:15:26.280 you are breastfeeding, you have different types of medical conditions, 0:15:26.360 --> 0:15:29.160 make sure you check with your medical professional. The other 0:15:29.200 --> 0:15:31.360 thing is that pure. We get a lot of questions 0:15:31.440 --> 0:15:34.320 because it's unflavored. Can you just take it by itself 0:15:34.360 --> 0:15:39.560 in water? It's unflavored, but I wouldn't necessarily say it's flavorless, Susie, 0:15:39.600 --> 0:15:41.840 So I wouldn't. I personally wouldn't take it in water 0:15:41.920 --> 0:15:43.880 because I'm kind of like, oh, it doesn't to me 0:15:44.000 --> 0:15:46.400 taste that good. I would be adding it into my 0:15:46.480 --> 0:15:50.000 overnight odes smoothie. Just have it without nourish protein powder. 0:15:50.040 --> 0:15:52.840 That's how I would take the pure, unflavored version of it. 0:15:53.080 --> 0:15:55.200 You can add it into your tea and coffee. We've 0:15:55.200 --> 0:15:57.480 had a lot of emails from women asking if they 0:15:57.520 --> 0:16:00.760 can add it into their hot drinks. Hot or warm, yes, 0:16:00.960 --> 0:16:03.040 not boiling, So make sure you're not adding it into 0:16:03.160 --> 0:16:06.440 boiling liquid or fluid, but warm or sort of like 0:16:06.560 --> 0:16:09.640 more room temperature is completely fine. And the last thing 0:16:09.680 --> 0:16:11.800 is I'll come back to your point about timing, Susie. 0:16:12.200 --> 0:16:14.480 So the most important thing with creatine is that you 0:16:14.520 --> 0:16:18.000 need to take it daily because females don't retain it. 0:16:18.000 --> 0:16:21.040 It needs to be taken consistently on a daily basis. 0:16:21.040 --> 0:16:23.720 If you're just going to sporadically take it two three 0:16:23.720 --> 0:16:26.240 times a week whenever you remember, sometimes for a couple 0:16:26.240 --> 0:16:28.480 of days, sometimes forget for a few days, you will 0:16:28.480 --> 0:16:32.000 not get the full benefits from actually supplementing with creatines. 0:16:32.000 --> 0:16:34.440 If you're going to take it, you absolutely need to 0:16:34.480 --> 0:16:36.680 be consistent about it. Try to take it at the 0:16:36.680 --> 0:16:39.400 same time each day, so you're getting that regular supply 0:16:39.520 --> 0:16:41.760 into the body, You're getting the regular benefits from the 0:16:41.840 --> 0:16:45.840 energy production, the cognitive benefits, and then you're continuously retopping 0:16:45.920 --> 0:16:48.120 that up at a similar time most days. The timing 0:16:48.160 --> 0:16:50.240 doesn't so much matter. You just need to take it 0:16:50.280 --> 0:16:53.760 each day if you are looking for the exercise boost 0:16:53.880 --> 0:16:57.320 alongside the brain and cognitive boost. There is a small 0:16:57.320 --> 0:17:00.000 amount of research that says that creatine is better up 0:17:00.120 --> 0:17:02.320 taken with a one as to one ratio of carbs 0:17:02.320 --> 0:17:04.600 and protein. The best way to do that is to 0:17:04.600 --> 0:17:07.160 take your creatine with a meal. So go to the gym, 0:17:07.240 --> 0:17:09.560 do your training session, come back, have your breakfast, your 0:17:09.600 --> 0:17:11.840 lunch or your dinner, have your main meal and take 0:17:11.880 --> 0:17:14.080 your creatine after that. That's a good way to have it. 0:17:14.320 --> 0:17:16.679 Or come back and have a protein shake creatine inside 0:17:16.680 --> 0:17:18.679 it and have a banana or something that'll do the 0:17:18.720 --> 0:17:21.600 same sort of benefit. That's really only if you're looking 0:17:21.640 --> 0:17:24.440 for some of those hashtag gains in the gym, which 0:17:24.440 --> 0:17:26.879 we know that creatine is really great in terms of 0:17:26.920 --> 0:17:29.600 providing as well, particularly for females. That's one of the 0:17:29.680 --> 0:17:32.080 biggest questions we get, isn't it so far? Yeah? 0:17:32.119 --> 0:17:33.720 I like the one about the hot drinks. I actually 0:17:33.720 --> 0:17:36.520 didn't know that. So you're here educating me all the time. 0:17:36.520 --> 0:17:39.280 I'll put that down for my professional development, lean But 0:17:39.320 --> 0:17:41.720 what I will say is that, you know, when it 0:17:41.760 --> 0:17:45.359 comes to supplements, this is really important. You have to 0:17:45.400 --> 0:17:48.600 get supplements from people who are qualified to be developing them, 0:17:49.040 --> 0:17:50.560 and Leanne and I are on a bit of a 0:17:50.680 --> 0:17:53.080 crusade to bring some credibility to wellness. You know, this 0:17:53.119 --> 0:17:55.040 has all been in the media recently because of the 0:17:55.080 --> 0:17:58.640 Bell Gibson It's not a documentary. It's a series, Isn't 0:17:58.640 --> 0:18:01.439 an Apple Side of Vinego? Which I'm really enjoying actually, just 0:18:01.440 --> 0:18:03.440 to such a reminder that there are so many people 0:18:03.480 --> 0:18:07.200 out there who are not qualified to be delivering personalized 0:18:07.240 --> 0:18:10.240 nutrition information. And they may be famous, they may be 0:18:10.359 --> 0:18:14.159 very beautiful, they may talk the talk, but if they 0:18:14.160 --> 0:18:16.399 don't have a science degree, don't buy their supplements. And 0:18:16.440 --> 0:18:19.480 I feel really strongly about that because our work is 0:18:19.480 --> 0:18:22.000 evidence based. We do a lot of research to make 0:18:22.000 --> 0:18:25.480 sure that we have a reason for everything that we design, 0:18:25.840 --> 0:18:27.720