1 00:00:00,000 --> 00:00:05,000 Welcome to Nacho Fitness Coach, where we're all about keeping it real in the world of fitness. 2 00:00:05,000 --> 00:00:09,000 I'm Sarah, your go-to fitness professional cutting through the BS to bring you the truth. 3 00:00:09,000 --> 00:00:14,000 And I'm Kaylee, your fitness newbie, here to ask the questions you're too afraid to ask. 4 00:00:14,000 --> 00:00:18,000 From crunches to kale, we've got the inside scoop on what works and what doesn't. 5 00:00:18,000 --> 00:00:20,000 Because fitness should be fun. 6 00:00:24,000 --> 00:00:26,000 So Kaylee, what do you like to listen to when you work out? 7 00:00:26,000 --> 00:00:29,000 I don't know, sometimes a podcast and sometimes music. 8 00:00:29,000 --> 00:00:34,000 Hey wait, this is a podcast. What if you could have both? 9 00:00:34,000 --> 00:00:36,000 At the same time? 10 00:00:36,000 --> 00:00:38,000 Oh yeah! 11 00:00:38,000 --> 00:00:47,000 Podbeat is a free mobile app that lets you add any beat style to any podcast for your workout. 12 00:00:47,000 --> 00:00:50,000 It's easy to do and free to download in the App Store. 13 00:00:50,000 --> 00:00:59,000 Kaylee, you sound pretty cool with the trap beat, but Sarah, the funk beat works for your voice. 14 00:00:59,000 --> 00:01:03,000 So if you want to make our podcast work for a workout, check it out in the App Store. 15 00:01:03,000 --> 00:01:07,000 They even have Podbeat for Android users in the Google Play Store. 16 00:01:07,000 --> 00:01:09,000 Okay, on to the show. 17 00:01:13,000 --> 00:01:17,000 So Kaylee, while we were recording last week's episode, 18 00:01:17,000 --> 00:01:22,000 you started busting out all these tubs of supplements from your bag over there. 19 00:01:22,000 --> 00:01:26,000 Well because sometimes we talk about things and I'm like, oh I should have brought it. 20 00:01:26,000 --> 00:01:28,000 So this time I brought it. 21 00:01:28,000 --> 00:01:29,000 Yeah, you did. 22 00:01:29,000 --> 00:01:30,000 Brought it all. 23 00:01:30,000 --> 00:01:34,000 You did. And then we talked about it right away coincidentally, which is not planned. 24 00:01:34,000 --> 00:01:36,000 Is any of this planned? 25 00:01:36,000 --> 00:01:37,000 Nope. 26 00:01:38,000 --> 00:01:39,000 Let's be honest. 27 00:01:39,000 --> 00:01:42,000 No, none of it is. We just roll with it. We just roll with it. 28 00:01:42,000 --> 00:01:49,000 So one of the little containers though that you pulled out was your full size container of creatine. 29 00:01:49,000 --> 00:01:51,000 And that was one that you had brought up at one point too. 30 00:01:51,000 --> 00:01:53,000 We were like, we haven't really talked about creatine. 31 00:01:53,000 --> 00:01:54,000 Right. 32 00:01:54,000 --> 00:01:56,000 So we're going to talk about creatine. 33 00:01:56,000 --> 00:01:57,000 Let's talk about it. 34 00:01:57,000 --> 00:02:01,000 It's funny because the creatine was one thing that I kept hearing about. 35 00:02:01,000 --> 00:02:05,000 You know, I've always known about creatine, but I was like, I don't really know what it is. 36 00:02:05,000 --> 00:02:08,000 So I don't know if I should be taking, putting that in my body. 37 00:02:08,000 --> 00:02:15,000 But like, you know, meanwhile, I'm like chugging Twisted Teas every night, like, you know, the irony. 38 00:02:15,000 --> 00:02:20,000 Should I take a supplement that might have positive health benefits? 39 00:02:20,000 --> 00:02:22,000 I want to make sure I'm being safe. 40 00:02:22,000 --> 00:02:25,000 Of course. Yeah. Right. 41 00:02:25,000 --> 00:02:30,000 And then so finally, because my husband had bought some that was like fruit punch flavor that he didn't end up liking. 42 00:02:30,000 --> 00:02:33,000 So it was sitting up in our cupboard. 43 00:02:33,000 --> 00:02:35,000 And I was like, you know what? 44 00:02:35,000 --> 00:02:36,000 F**k it. 45 00:02:36,000 --> 00:02:39,000 We're just going to go straight for it. 46 00:02:39,000 --> 00:02:41,000 So I take creatine. 47 00:02:41,000 --> 00:02:42,000 I don't know. I take it. 48 00:02:42,000 --> 00:02:44,000 Well, I was taking it right after my workout. 49 00:02:44,000 --> 00:02:49,000 And then this last couple of weeks, I've been taking it right before my workout. 50 00:02:49,000 --> 00:02:50,000 Before essentially. 51 00:02:50,000 --> 00:02:51,000 What do you know about it? 52 00:02:51,000 --> 00:02:53,000 Have you ever taken creatine? 53 00:02:53,000 --> 00:03:01,000 My first experience with creatine was in like 2000 when it was the first time I had ever heard about it. 54 00:03:01,000 --> 00:03:02,000 I was in college. 55 00:03:02,000 --> 00:03:11,000 We were all in the track team and all the guys sprinters started taking all the guys started taking creatine and we were mixing it with Tang. 56 00:03:11,000 --> 00:03:14,000 Do you remember Tang? 57 00:03:14,000 --> 00:03:19,000 And so I was like, OK, well, if they're taking it, I should take it because I'm like a few friends jump off a cliff. 58 00:03:19,000 --> 00:03:23,000 Sure. Yeah. I mean, I'm trying to get that's how you start taking steroids too, wasn't it? 59 00:03:23,000 --> 00:03:26,000 I didn't take steroids. 60 00:03:26,000 --> 00:03:30,000 Time out. 61 00:03:30,000 --> 00:03:32,000 Oh, it does help you get shredded. 62 00:03:32,000 --> 00:03:36,000 I mean, so if you really want your abs, maybe you should just look into that. 63 00:03:36,000 --> 00:03:37,000 Steroids? 64 00:03:37,000 --> 00:03:39,000 Yeah. It'd be an easier way for you to get there. 65 00:03:39,000 --> 00:03:44,000 If you say so. 66 00:03:44,000 --> 00:03:45,000 In case you told me to. 67 00:03:45,000 --> 00:03:47,000 I did not tell you to. 68 00:03:47,000 --> 00:03:51,000 Next episode, I'm like, hi, I'm Kaylee. 69 00:03:51,000 --> 00:03:52,000 Who's that? 70 00:03:52,000 --> 00:03:55,000 Something's changed. 71 00:03:55,000 --> 00:03:56,000 Little facial hair. 72 00:03:56,000 --> 00:03:57,000 Are you taking anything? 73 00:03:57,000 --> 00:04:03,000 No, I'm not. 74 00:04:03,000 --> 00:04:05,000 My creating. 75 00:04:05,000 --> 00:04:06,000 Creating. 76 00:04:06,000 --> 00:04:09,000 Some people are really such liars when they're like, no, I don't take it. 77 00:04:09,000 --> 00:04:11,000 I didn't realize I just take protein. 78 00:04:11,000 --> 00:04:17,000 I know this isn't an episode about steroids and we've never really talked about steroids, but I honestly, you know, like you've always heard of steroids. 79 00:04:17,000 --> 00:04:25,000 Everybody knows what steroids are, but I just thought it was like, you know, like an illicit drug that like, I don't know, you really had to like it's like a back alley. 80 00:04:25,000 --> 00:04:27,000 You had to go out of your way to find it. 81 00:04:27,000 --> 00:04:28,000 Yeah. 82 00:04:28,000 --> 00:04:30,000 And now that I'm like fully immersed. 83 00:04:30,000 --> 00:04:31,000 Yeah. 84 00:04:31,000 --> 00:04:32,000 You're paying attention. 85 00:04:32,000 --> 00:04:33,000 In the fitness world. 86 00:04:33,000 --> 00:04:35,000 I'm a part of that world now. 87 00:04:35,000 --> 00:04:36,000 Right. 88 00:04:36,000 --> 00:04:37,000 Yeah. 89 00:04:37,000 --> 00:04:38,000 You're a fit pro now. 90 00:04:38,000 --> 00:04:39,000 Everybody's taking steroids. 91 00:04:39,000 --> 00:04:41,000 There's a lot of it goes on for sure. 92 00:04:41,000 --> 00:04:44,000 I didn't know that. 93 00:04:44,000 --> 00:04:45,000 That's cool. 94 00:04:45,000 --> 00:04:54,000 That's like the reason why when people do fitness competitions, they have to do this huge like water push at the end is because the steroids help you like you retain water. 95 00:04:54,000 --> 00:05:04,000 Are they all water pills and stuff because water pills and they have to drink the water because you're taking the water pills to try to flush out all the rest of that stuff because steroids make you retain water. 96 00:05:04,000 --> 00:05:05,000 We're trying to do a fitness competition. 97 00:05:05,000 --> 00:05:10,000 You don't want the water sitting in your skin because you want it to be like tight to your muscles. 98 00:05:10,000 --> 00:05:11,000 Right. 99 00:05:11,000 --> 00:05:15,000 So you want to be dry is what they'll say that you want to be dry. 100 00:05:15,000 --> 00:05:16,000 So they all take steroids. 101 00:05:16,000 --> 00:05:20,000 There are definitely a lot of federations where people do. 102 00:05:20,000 --> 00:05:22,000 There are federations that drug test. 103 00:05:22,000 --> 00:05:24,000 You know, I'm acting surprised. 104 00:05:24,000 --> 00:05:28,000 I mean, there are federations that drug test you that are like, you know, natural bodybuilding or whatever. 105 00:05:28,000 --> 00:05:42,000 But I mean, I think I saw out there, I think I saw a talk or read somewhere that I just saw it that like if you see a person who is just like just like massively huge, huge muscles, you know, typically it's going to be a man. 106 00:05:42,000 --> 00:05:51,000 But there are women to like if it's the kind of muscles where like you're seeing them without without or pictures in person. 107 00:05:51,000 --> 00:06:00,000 Like if I'm if somebody is just sitting there and you can see like how massive their muscles are just like, you know, like where the arms are like off to the side. 108 00:06:00,000 --> 00:06:01,000 Mm hmm. 109 00:06:01,000 --> 00:06:02,000 Like you're a very muscular person. 110 00:06:02,000 --> 00:06:06,000 You're sitting here right in front of me and like I'm not I don't see like right. 111 00:06:06,000 --> 00:06:07,000 Huge muscles. 112 00:06:07,000 --> 00:06:08,000 Yeah. 113 00:06:08,000 --> 00:06:09,000 I don't know. 114 00:06:09,000 --> 00:06:14,000 The sick talk said that like if you see somebody like their muscles are very defined when they're not with their arms down. 115 00:06:14,000 --> 00:06:15,000 Yeah. 116 00:06:15,000 --> 00:06:18,000 That they are 100 percent on steroids. 117 00:06:18,000 --> 00:06:19,000 Oh, 100 percent. 118 00:06:19,000 --> 00:06:22,000 And six percent, I think. 119 00:06:22,000 --> 00:06:27,000 It's like guaranteed that you don't get you can't get those kind of muscles from like. 120 00:06:27,000 --> 00:06:38,000 Well, I will tell you, I know a few natural athletes, a few, and it can be done, but they're also very meticulous people. 121 00:06:38,000 --> 00:06:40,000 And most of my no don't have kids. 122 00:06:40,000 --> 00:06:41,000 Yeah. 123 00:06:41,000 --> 00:06:42,000 Are you know what I mean? 124 00:06:42,000 --> 00:06:43,000 Yeah. 125 00:06:43,000 --> 00:06:48,000 Like their trainers, they have a lot of like that is a they are chefs that like make their own food and they really understand. 126 00:06:48,000 --> 00:06:51,000 Macros and they are very regimented with their workout routines. 127 00:06:51,000 --> 00:06:52,000 I mean, I have seen it done. 128 00:06:52,000 --> 00:06:54,000 It is absolutely possible. 129 00:06:54,000 --> 00:07:03,000 I also like to me, my number one trigger for people like just kind of questioning whether they're doing something as performance enhancing like that or not is like the changes in your facial structure. 130 00:07:03,000 --> 00:07:04,000 Yeah. 131 00:07:04,000 --> 00:07:06,000 You know, that will start to change. 132 00:07:06,000 --> 00:07:17,000 But it is actually quite crazy that if you see pictures of somebody that looks super huge and shredded, if you would see them with clothes on, they're like, oh, I'm going to get a lot of weight. 133 00:07:17,000 --> 00:07:23,000 And if you see them with clothes on and walking down the street, they're actually very tiny because all their body fat is gone. 134 00:07:23,000 --> 00:07:31,000 And it's just like, you know, that was one of the number one things I used to use to say to the guys at the gym when they were like leaning down for a show. 135 00:07:31,000 --> 00:07:33,000 I'm like, oh, you look so tiny. 136 00:07:33,000 --> 00:07:36,000 No, because they don't they don't want to be told they look tiny. 137 00:07:36,000 --> 00:07:38,000 But you just wanted to put them in there. 138 00:07:38,000 --> 00:07:47,000 I just want to be like, because with clothes on you start looking very small because you're losing your body fat. You're really leaning out. 139 00:07:47,000 --> 00:07:49,000 And they tell men they were so tiny. 140 00:07:49,000 --> 00:07:50,000 I know. 141 00:07:50,000 --> 00:07:52,000 And it's a compliment kind of. 142 00:07:52,000 --> 00:07:54,000 No, it was not. 143 00:07:54,000 --> 00:08:01,000 I mean, so I was just kind of poking the bear, which you should not do to somebody that's already like carb cycling and getting ready for a fitness competition. 144 00:08:01,000 --> 00:08:04,000 They do not want to hear that they're looking so tiny. 145 00:08:04,000 --> 00:08:05,000 You know what you were doing. 146 00:08:05,000 --> 00:08:08,000 They most of them, I think, want to punch me in the face. 147 00:08:08,000 --> 00:08:10,000 But, you know, it's just they went home and cried. 148 00:08:10,000 --> 00:08:13,000 It was a compliment in that they were looking super lean. 149 00:08:13,000 --> 00:08:19,000 But every now and then I just had to tell them that and just get the facial reactions like you could tell they weren't very happy with me. 150 00:08:19,000 --> 00:08:21,000 Well, I mean, but they were they looked great. 151 00:08:21,000 --> 00:08:23,000 But, yeah, they were they were so tiny. 152 00:08:23,000 --> 00:08:26,000 And that was not what they wanted to hear. 153 00:08:26,000 --> 00:08:27,000 You're wild. 154 00:08:27,000 --> 00:08:28,000 They were working really hard. 155 00:08:28,000 --> 00:08:31,000 And so, I mean, anyway, creatine is not steroids. 156 00:08:31,000 --> 00:08:33,000 No, it's not a performance enhancing drug. 157 00:08:33,000 --> 00:08:35,000 No, create your body makes creatine. 158 00:08:35,000 --> 00:08:36,000 Yeah, right. 159 00:08:36,000 --> 00:08:40,000 And that's what's funny is like some people, you know, you supplement with creatine. 160 00:08:40,000 --> 00:08:42,000 It's something that your body already makes. 161 00:08:42,000 --> 00:08:51,000 That's actually why I don't know if you know this, but that's why I drink alcohol because I have this thing where like my body doesn't make its own alcohol. 162 00:08:51,000 --> 00:08:54,000 I know. 163 00:08:54,000 --> 00:09:00,000 So I have to supplement. 164 00:09:00,000 --> 00:09:02,000 Yeah, I mean, so then there you go. 165 00:09:02,000 --> 00:09:03,000 So you have taken creatine. 166 00:09:03,000 --> 00:09:04,000 So I did. 167 00:09:04,000 --> 00:09:08,000 I mean, almost 25 years ago, we got on this kick the track team. 168 00:09:08,000 --> 00:09:13,000 I went started by creating because it was supposed to make, you know, get stronger so that you can be faster and all of the things. 169 00:09:13,000 --> 00:09:17,000 And so we would mix it with Tang and it was an unflavored version. 170 00:09:17,000 --> 00:09:23,000 And like, listen, supplements from 25 years ago are not they're much better tasting today. 171 00:09:23,000 --> 00:09:24,000 They were back then. 172 00:09:24,000 --> 00:09:28,000 Back when they were like, yeah, even the protein power, everything was like nasty. 173 00:09:28,000 --> 00:09:30,000 So we all started taking creatine. 174 00:09:30,000 --> 00:09:34,000 Now, for me, as a thrower, I didn't run a whole lot. 175 00:09:34,000 --> 00:09:41,000 I mean, if I did, it was just a little bit of like agility work, speed work, explosive work, medical like medicine balls, things like that. 176 00:09:41,000 --> 00:09:52,000 The guys that were running like to the to the 400 like that middle kind of long sprints, they all start pulling hamstrings like crazy. 177 00:09:52,000 --> 00:09:56,000 Oh, and so it was like, what is happening? 178 00:09:56,000 --> 00:10:05,000 So I don't know if they were related or not, but that was my very first where I was like, I mean, maybe maybe then they were training in the gym and their muscles. 179 00:10:05,000 --> 00:10:10,000 I don't know if they were correlated or not, but we all then started correlating it being like, oh, that's the only thing that's different. 180 00:10:10,000 --> 00:10:16,000 I mean, so we had like three or four guys all at the same time that are with out with pulled hamstrings. 181 00:10:16,000 --> 00:10:18,000 Who knows if they could have been correlated or not. 182 00:10:18,000 --> 00:10:20,000 But to us, we also see it. 183 00:10:20,000 --> 00:10:27,000 We all associated it. So, you know, for a long time, I was like, no, because you're gonna pull a hamstring or no. 184 00:10:27,000 --> 00:10:29,000 You know, that was just my personal experience. 185 00:10:29,000 --> 00:10:33,000 Now, since then, obviously, a ton of research has come out there. 186 00:10:33,000 --> 00:10:35,000 Everything is evolving and changing. 187 00:10:35,000 --> 00:10:40,000 And you're right. I mean, creatine is something that's naturally produced by the body. 188 00:10:40,000 --> 00:10:43,000 But and you can obtain it from other food sources. 189 00:10:43,000 --> 00:10:46,000 So just like any other supplement, you supplement where you're deficient. 190 00:10:46,000 --> 00:10:54,000 So if you're not getting what you need from your food or the naturally occurring plus the food, then you have the opportunity to supplement. 191 00:10:54,000 --> 00:11:02,000 So it does seem to be the one supplement, though, in addition to protein powder that right now everyone is saying it's worth taking. 192 00:11:02,000 --> 00:11:07,000 I've never I haven't come across anything that says these are the risks of taking creatine. 193 00:11:07,000 --> 00:11:10,000 So I to me, I'm like, I don't know. 194 00:11:10,000 --> 00:11:18,000 I probably could look into it more and get a better grasp on like what the benefits are, because I really am like, whatever. 195 00:11:18,000 --> 00:11:23,000 I'll take it and find out. Watch the tick tock. Have I gotten super, super ripped? 196 00:11:23,000 --> 00:11:29,000 No, I don't really think it's for that, though. I mean, so anytime I'm saying I don't really know what it's for. 197 00:11:29,000 --> 00:11:33,000 You're like, well, I know you have to drink a lot of water. 198 00:11:33,000 --> 00:11:36,000 We should be drinking water anyway. Well, I mean, I'm just saying. 199 00:11:36,000 --> 00:11:47,000 So we anytime I have questions about getting a little bit more information about anything that's nutrition related, my go to resource is precision nutrition, which we've talked about. 200 00:11:47,000 --> 00:11:53,000 No, I'm sorry. I just like burst your bubble. I feel like it is precision nutrition. 201 00:11:53,000 --> 00:11:58,000 OK, and because they have a lot of great articles, they're very unbiased. 202 00:11:58,000 --> 00:12:03,000 They that's where I have my nutrition certifications from and through, and they are really great. 203 00:12:03,000 --> 00:12:15,000 What I really love about the way they write is they take really complex subjects about nutrition and explain it like you're five and explain it like you're five. 204 00:12:15,000 --> 00:12:25,000 I like that sometimes when I have a question about something, I'll go to chat GPT and ask it to explain that thing to me like I'm like I'm fine. 205 00:12:25,000 --> 00:12:31,000 I hope you do that. Are we recording right now? 206 00:12:31,000 --> 00:12:37,000 Type type in chat GPT. I'm going to read this article. So precision nutrition type in. We'll see what it says. 207 00:12:37,000 --> 00:12:44,000 OK, so while Kaylee is typing in chat GPT, like tell me about tell me about creating like I'm a five year old. 208 00:12:44,000 --> 00:12:50,000 We'll see what chat GPT comes back and says, if you want a reliable source, go to precision nutrition dot com. 209 00:12:50,000 --> 00:12:55,000 You can actually sign up for their newsletters. You can get all their information. 210 00:12:55,000 --> 00:13:01,000 They have a lot of great just end user interface or whatever, just general reader information. 211 00:13:01,000 --> 00:13:05,000 They do have certifications if you want to learn more. But I think their stuff is really super great. 212 00:13:05,000 --> 00:13:15,000 So they do have one that is all about creatine and they break it down and they say it's a natural amino acid derivative 213 00:13:15,000 --> 00:13:29,000 that's extracted from all these different really complex things. It's produced in your body, in your liver, your kidneys and your pancreas at the rate about one to two grams a day. 214 00:13:29,000 --> 00:13:33,000 Creatine can also be obtained from food, particularly red meat and supplementation. 215 00:13:33,000 --> 00:13:41,000 And so it talks about I mean, but this is how it's written. I mean, every paragraph is written just in a couple of sentences and it's very conversational. 216 00:13:41,000 --> 00:13:49,000 So it's really easy to take a complex subject. They rewrite it in such a way that's really easy to grasp. 217 00:13:49,000 --> 00:13:56,000 And then they do go a little bit into the scientific stuff because they want to know, you know, they do give that to you if you want it. 218 00:13:56,000 --> 00:14:00,000 But then they come up with a section that's always like what you should know. I mean, here's what it is. 219 00:14:00,000 --> 00:14:05,000 Other forms. Here's a recent study that they actually will link them to studies. 220 00:14:05,000 --> 00:14:10,000 So they give you some research if you want to link into that and read a little bit more. 221 00:14:10,000 --> 00:14:13,000 But here they actually at the bottom then summary and recommendations. 222 00:14:13,000 --> 00:14:15,000 I feel like it just about every one of their articles they will summarize. 223 00:14:15,000 --> 00:14:21,000 So if you don't care about the stuff that you just want the bullet points to scroll all the way down, use the model hydrate form. 224 00:14:21,000 --> 00:14:29,000 So this is their summary and recommendations. If you decide to use a creatine supplement, use the model hydrate form. 225 00:14:29,000 --> 00:14:32,000 This is creating monohydrate check and yours is eight grams. 226 00:14:32,000 --> 00:14:36,000 So your kidney only produces one to two grams a day. 227 00:14:36,000 --> 00:14:40,000 So you're you're supplementing there because it's more than what you've got naturally happening. 228 00:14:40,000 --> 00:14:46,000 Consume Oh, consume three to five grams of creatine per day. 229 00:14:46,000 --> 00:14:51,000 Oh, this is too much. So it says I mean, they're they're saying you need like half. 230 00:14:51,000 --> 00:14:57,000 I go bigger. I go home. I guess so. Here dissolve the creatine in a warm beverage like green tea. 231 00:14:57,000 --> 00:15:01,000 Oh, but this is flavored. I can't put fruit punch flavored. 232 00:15:01,000 --> 00:15:04,000 Well, don't put it in green tea. Then we should put it in hot water and sip it. 233 00:15:04,000 --> 00:15:07,000 I put it in ice put in cold water. Put in coffee. 234 00:15:07,000 --> 00:15:15,000 Actually, I drink it in the shower. 235 00:15:15,000 --> 00:15:19,000 Well, I was drinking it in the shower. Now I drink it before my workout. 236 00:15:19,000 --> 00:15:22,000 How long do you take to take a shower? 237 00:15:22,000 --> 00:15:25,000 You have to drink your creatine. 238 00:15:25,000 --> 00:15:28,000 It's like a long time. 239 00:15:28,000 --> 00:15:30,000 Here I take showers for 30 minutes. 240 00:15:30,000 --> 00:15:37,000 From the from the time I wake up, the first thing, very first thing I do is I mix my pre workout the night before 241 00:15:37,000 --> 00:15:41,000 because I'm not trying to mess around with mixing up pre workout before I'm awake because it wakes me up. 242 00:15:41,000 --> 00:15:47,000 You see what I mean? So I go get my shaker bottle of already made pre workout. 243 00:15:47,000 --> 00:15:52,000 Drink that then do my creatine after that. 244 00:15:52,000 --> 00:15:56,000 Does your pre workout lose effectiveness if it's been mixed for that long? 245 00:15:56,000 --> 00:16:01,000 I don't think so. 246 00:16:01,000 --> 00:16:03,000 Are you sure? Where would it go? 247 00:16:03,000 --> 00:16:04,000 I know. But sometimes that happens. 248 00:16:04,000 --> 00:16:08,000 Like when you take it out of its current state and you put it in something else, it could be less effective. 249 00:16:08,000 --> 00:16:10,000 I don't really know. I don't know. It's just a question. 250 00:16:10,000 --> 00:16:18,000 I'm fine. So anyway, by the by the end of my morning, my shaker bottle gets a better workout than I do. 251 00:16:18,000 --> 00:16:20,000 I mix up so much shit. 252 00:16:20,000 --> 00:16:23,000 Isn't that one shaker bottle? Well, you rinse it out. 253 00:16:23,000 --> 00:16:34,000 I do several. Well, the pre workout and creatine, I end up using the same one and then I do a protein and then I and then the now the collagen peptide. 254 00:16:34,000 --> 00:16:38,000 So that's fine. I do want to read this to you. 255 00:16:38,000 --> 00:16:40,000 OK, well, there's two more. Wait, there's one more bullet. 256 00:16:40,000 --> 00:16:46,000 Two more bullets. You can take creating before and or after a workout session with your workout nutrition. 257 00:16:46,000 --> 00:16:54,000 You can take a break from creatine supplementation after using for 12 to 16 weeks, which I do feel like is a common thing for supplements. 258 00:16:54,000 --> 00:17:01,000 I would say except for protein. But if you look at pre workouts, creatine, it's always best to cycle and take time off. 259 00:17:01,000 --> 00:17:05,000 So you've got one scoop. There's 30 scoops in here. 260 00:17:05,000 --> 00:17:09,000 So that'd be six weeks. So you could go through like two, six weeks. 261 00:17:09,000 --> 00:17:11,000 You take it seven days a week, don't you? 262 00:17:11,000 --> 00:17:17,000 So for you could take three and then it says you should take a break. You know what? It's funny about this particular tub right here. 263 00:17:17,000 --> 00:17:19,000 What? I just opened this this morning. 264 00:17:19,000 --> 00:17:26,000 Actually, I lied to you. My husband opened this because I tried to open it yesterday and I couldn't open my creative. 265 00:17:26,000 --> 00:17:31,000 Why not? Because I'm just I'm just a weak little baby. 266 00:17:31,000 --> 00:17:34,000 No, the had the foil. 267 00:17:34,000 --> 00:17:42,000 The seal inside of it was like glued on to the top. But I was like, oh, this is I can see. 268 00:17:42,000 --> 00:17:46,000 Isn't this just my life? I can't open my creatine. 269 00:17:46,000 --> 00:17:51,000 Can you please help me? My crotene. Why do they make these lids so big? 270 00:17:51,000 --> 00:17:56,000 They're so big. All right. So cycle off my creatine. I probably will not do. 271 00:17:56,000 --> 00:18:00,000 I haven't been off my pre workout in two years. 272 00:18:00,000 --> 00:18:02,000 Probably why it's lose. Loss is the effectiveness. 273 00:18:02,000 --> 00:18:07,000 I'm fine. Sure. And it's probably a lot of down anyways. Right. 274 00:18:07,000 --> 00:18:11,000 So she's like drinking water. Doesn't matter. It doesn't matter. 275 00:18:11,000 --> 00:18:16,000 All right. I asked you to explain the benefits of creatine supplements like I'm five. 276 00:18:16,000 --> 00:18:21,000 You ready? Yeah. I didn't know this was a hack. Oh, yeah. 277 00:18:21,000 --> 00:18:30,000 I like this. This is fun. Actually, a while back I asked it to like explain like the charges against Donald Trump to me like I was five year old. 278 00:18:30,000 --> 00:18:38,000 All right. Accurate. Do we know if it's truthful or not? 279 00:18:38,000 --> 00:18:41,000 I don't really watch the news. I don't watch the news every day. 280 00:18:41,000 --> 00:18:46,000 They are such liars. Yeah. But I was like, I'm kind of curious what's going on. 281 00:18:46,000 --> 00:18:50,000 All right. I said explain the benefits of creatine supplements like I'm five. 282 00:18:50,000 --> 00:18:56,000 All right, kiddo. 283 00:18:56,000 --> 00:19:00,000 Think of creatine like fuel for your muscles. 284 00:19:00,000 --> 00:19:06,000 When you exercise, your muscles use up energy really quickly like a race car zooming around a track. 285 00:19:06,000 --> 00:19:15,000 Creatine helps your muscles get that energy faster so you can keep going strong like putting extra turbo boosters in your race car. 286 00:19:15,000 --> 00:19:21,000 Wow. OK. Plus it helps your muscles recover faster after all that zooming around. 287 00:19:21,000 --> 00:19:26,000 So it's like having super speed and quick pit stops for your muscles. 288 00:19:26,000 --> 00:19:31,000 I love that. They really they understood the assignment. 289 00:19:31,000 --> 00:19:34,000 A plus way to go. 290 00:19:34,000 --> 00:19:39,000 Jat GPT. You know what? That's it. We are renaming this entire episode. 291 00:19:39,000 --> 00:19:48,000 It has no is no longer anything to do with the creatine. It's just like how to ask a it's a life hack for real. 292 00:19:48,000 --> 00:19:59,000 Yeah, that's awesome. Like it just simplified that whole this whole blog post into a living article really into a sentence. 293 00:19:59,000 --> 00:20:04,000 I like it as a paragraph. Well, OK. Paragraph. Yeah. Short paragraph basically. 294 00:20:04,000 --> 00:20:12,000 Yeah. But anyway, so that's fun. Now I actually I have a better understanding now of yeah. 295 00:20:12,000 --> 00:20:18,000 It's bad boy right here with the football player that's like out catching a football. 296 00:20:18,000 --> 00:20:27,000 I mean, that's there we go. You're such an athlete. I should ask it to explain pre-workout. Yeah. 297 00:20:27,000 --> 00:20:34,000 Do it. Well, while Katie's doing that, we're going to take a quick break. 298 00:20:34,000 --> 00:20:44,000 If you have something to share with us or even suggest a new topic idea, email us at nacho fitness coach at Gmail dot com. 299 00:20:44,000 --> 00:20:46,000 Hey, friends, we've got some exciting news. 300 00:20:46,000 --> 00:20:52,000 Nacho fitness coach has been nominated for the Women in Podcasting Awards in the health, wellness and fitness category. 301 00:20:52,000 --> 00:20:54,000 We're thrilled about this honor and we need your help to win. 302 00:20:54,000 --> 00:21:00,000 Voting starts August 1st and runs through October 1st, 2024. Your support would mean the world to us. 303 00:21:00,000 --> 00:21:09,000 To cast your vote, head to womenpodcasters.com slash vote. That's womenpodcasters.com slash vote. 304 00:21:09,000 --> 00:21:14,000 Every vote counts, so please take a moment to support us. Thanks for being the best listeners out there. 305 00:21:14,000 --> 00:21:20,000 Now back to the show. OK, so now we're back from our break. 306 00:21:20,000 --> 00:21:27,000 Kaylee's already laughing because the results have come back. Oh, no. 307 00:21:27,000 --> 00:21:33,000 All right. OK, I asked chat GPT, can you explain pre-workout supplements like I'm five? 308 00:21:33,000 --> 00:21:39,000 Sure thing. Pre-workout is like a special potion for your body before you hit the gym. 309 00:21:39,000 --> 00:21:43,000 Imagine you're a superhero getting ready to fight bad guys. 310 00:21:43,000 --> 00:21:52,000 You drink this potion and suddenly you feel super energized and focused like you have laser eyes and super speed. 311 00:21:52,000 --> 00:21:59,000 It's got stuff like caffeine and vitamins that give you a big burst of energy and help you stay sharp during your workout. 312 00:21:59,000 --> 00:22:09,000 So it's like having a power up before you go into battle with those weights and treadmills. 313 00:22:09,000 --> 00:22:15,000 I think the best part was how much you just got into. 314 00:22:15,000 --> 00:22:22,000 That's awesome. All right. Ask me a question that has nothing to do with supplements and we'll just are we about out of time? 315 00:22:22,000 --> 00:22:28,000 I mean, yeah, let's just for fun. Let's just keep go. OK, so what do you want to know about? 316 00:22:28,000 --> 00:22:34,000 Can we do why you should drink water? Oh, yeah. Since you don't like this topics or why she vegetables. 317 00:22:34,000 --> 00:22:38,000 I don't really care which one like most vegetables. OK, yeah. 318 00:22:38,000 --> 00:22:44,000 Why you should eat vegetables like I'm five. 319 00:22:44,000 --> 00:22:48,000 Be like, OK, kiddo, hey, kiddo, here we go. Hold on one second. 320 00:22:48,000 --> 00:22:52,000 So we have a book at our house that was the name of it. 321 00:22:52,000 --> 00:23:00,000 It was written by Matthew McConaughey's wife and it's about vegetables and it role reverses between like the kids are the ones being the adults. 322 00:23:00,000 --> 00:23:03,000 Like the kids are trying to get the adults to eat the vegetables. 323 00:23:03,000 --> 00:23:10,000 Oh, book is a really cute little book and it's got a poem and all the things that talk about the kids. 324 00:23:10,000 --> 00:23:16,000 The adults are acting like their kids when it comes to vegetables and the kids are being like mom and dad. 325 00:23:16,000 --> 00:23:21,000 You should be shoving peas in your cuff of your pants. That's actually how is it my house? 326 00:23:21,000 --> 00:23:25,000 I know. Yeah. And so it just was really funny because all right. 327 00:23:25,000 --> 00:23:30,000 OK, explain to me why I should eat vegetables like I'm five. I actually did, too. 328 00:23:30,000 --> 00:23:33,000 I like the second one better. Chat GPT said sure thing. 329 00:23:33,000 --> 00:23:39,000 Think of your body like a garden and vegetables are like the magic seeds that make it grow big and strong. 330 00:23:39,000 --> 00:23:45,000 When you eat veggies, you're giving your garden all the good stuff it needs to thrive like sunshine and water. 331 00:23:45,000 --> 00:23:52,000 Water veggies have vitamins and minerals that act like plant food for your body, helping it grow tall and healthy. 332 00:23:52,000 --> 00:23:59,000 So just like how watering plants makes them grow, eating veggies makes you grow up big and strong. 333 00:23:59,000 --> 00:24:02,000 If you're already grown up, then I guess you don't need veggies. 334 00:24:02,000 --> 00:24:10,000 I'm five, I guess. OK, chat GPT explaining to me why she veggies at 35 or whatever. 335 00:24:10,000 --> 00:24:16,000 Thirty eight like I'm 38. I need to eat veggies. I'm 38. How old are you? 336 00:24:16,000 --> 00:24:22,000 I am. So do it. Do it again. 337 00:24:22,000 --> 00:24:26,000 So instead of saying like I'm five, say like I'm 38. 338 00:24:26,000 --> 00:24:35,000 Explain, oh, God, why I need like I'm. 339 00:24:35,000 --> 00:24:41,000 I said, quit being a little bitch, your vegetables. 340 00:24:41,000 --> 00:24:46,000 I mean, that's what I think. Suck it up, buttercup. 341 00:24:46,000 --> 00:24:49,000 Oh, I know why I should eat vegetables. 342 00:24:49,000 --> 00:24:57,000 Well, I know, but it'll be really interesting to see what chat GPT says about like how do you want me to read this? 343 00:24:57,000 --> 00:25:00,000 Yeah, I do. I want to take I want to see how it's different. 344 00:25:00,000 --> 00:25:03,000 All right. I'm saying, hey, kid. All right. 345 00:25:03,000 --> 00:25:07,000 I said, explain why I need to eat vegetables like I'm 38. All right. 346 00:25:07,000 --> 00:25:11,000 Picture your body as a high performance machine, just like any machine. 347 00:25:11,000 --> 00:25:14,000 It needs the right fuel to function at its best. 348 00:25:14,000 --> 00:25:23,000 Vegetables are packed with essential nutrients like vitamins, minerals, fiber and antioxidants that your body craves to maintain optimal health and performance. 349 00:25:23,000 --> 00:25:26,000 They help boost your immune system, support digestion. 350 00:25:26,000 --> 00:25:31,000 I'm so bored reading this way is way better if it's like a five year old. 351 00:25:31,000 --> 00:25:34,000 Just forget it. That's not worth it anymore. 352 00:25:34,000 --> 00:25:39,000 So boring. No, I'm over that one already. 353 00:25:39,000 --> 00:25:42,000 I even got bored by reading that one. 38. It's yeah. 354 00:25:42,000 --> 00:25:47,000 That's why I don't think it's hard. That's why I ask it to explain stuff to me like I'm five. It's way more fun. 355 00:25:47,000 --> 00:25:52,000 They were entertaining. There's your hack. There's your Kaylee life hack for I like it. 356 00:25:52,000 --> 00:26:02,000 Yeah. So creatine. I think it's I think there's far more pros to considering implementing it into your supplementation mix. 357 00:26:02,000 --> 00:26:09,000 Then there are really very little downsides. Extra turbo boosters. That's just what I'm going to go with. Yeah. In your race car. 358 00:26:09,000 --> 00:26:14,000 Yeah. Extra turbo morning when I take this, I'm just going to see if I'm wondering like, why am I taking this? 359 00:26:14,000 --> 00:26:18,000 Because it's like putting extra turbo boosters in my race car. Yeah. 360 00:26:18,000 --> 00:26:23,000 Who doesn't want extra turbo boosters in your for all that zooming around? Right. Yes. 361 00:26:23,000 --> 00:26:28,000 I mean, just think how much you zoom around zooming around zooming and having super speed. 362 00:26:28,000 --> 00:26:33,000 How many steps have you had today? How much zooming have you really done today? 363 00:26:33,000 --> 00:26:42,000 9,707. I've almost I close two of my three rings. I mean, you just have to go out here in the hallway. You can get to 10,000 today. 364 00:26:42,000 --> 00:26:49,000 I will by the end of the day. I'm sure all the trips back and forth in the bathroom. I'm at 12,718. 365 00:26:49,000 --> 00:26:55,000 I did get I've been running like four or five miles in the morning on my. Did you wait? Did you run today too? 366 00:26:55,000 --> 00:27:02,000 Not no, no. Today. So that's a normal. Yesterday I ran four and a half miles, four miles, give or take. 367 00:27:02,000 --> 00:27:07,000 Carry the one. I don't know. And I ended up by the end of the day, I actually and I went skating. 368 00:27:07,000 --> 00:27:16,000 Oh, skating. Oh, my God. Roller skating. Yeah. With the kids. Yeah. For school. Yeah. 369 00:27:16,000 --> 00:27:22,000 P class for homeschoolers. Six year old is that was like her first time ever skating. 370 00:27:22,000 --> 00:27:27,000 And I so I had to skate. I had to be with her the whole time. Yeah. I had to hold her up with my right arm. 371 00:27:27,000 --> 00:27:34,000 Yeah. It's so sore right here. That workout. Oh, my God. I knew I was going to be so I mean, I was like and I'm on skates, 372 00:27:34,000 --> 00:27:39,000 which I haven't been on skates in probably 10 years. Oh, yeah. So I'm I'm out there fighting for my life. 373 00:27:39,000 --> 00:27:47,000 Yeah. I'm like one harder than I remember. I'm going down. I know. And I don't I mean, you don't get up as easily when you go down. 374 00:27:47,000 --> 00:27:54,000 No, I did. I didn't go down. She did go down a couple of times, but just like just trying to hold her up as a whole thing. 375 00:27:54,000 --> 00:27:59,000 So anyway, I think yesterday I ended up with like, I don't know, twelve thousand with your four mile run. 376 00:27:59,000 --> 00:28:04,000 My form and skating and skating. I don't think it was tracking my steps very well. 377 00:28:04,000 --> 00:28:13,000 Probably not because you're not like actually stepping your know. Yeah. We went skating last spring last fall, I think. 378 00:28:13,000 --> 00:28:19,000 And we took the kids and I was like, this will be fun. I have one skiing forever. I used to love skating. 379 00:28:19,000 --> 00:28:25,000 And it's like, OK, one, this is a lot harder than I remember. And you're a lot taller. So when you fall, there's a lot more. 380 00:28:25,000 --> 00:28:34,000 You know, farther distance to fall. All of a sudden, Dane comes over and he was like, wait, you you can't fall and get hurt. 381 00:28:34,000 --> 00:28:45,000 I need you to not be hurt. Like, oh, that's true. If I twist a knee and I'm down for the count, like our whole household is going to be upheaval. 382 00:28:45,000 --> 00:28:50,000 He's a big boy. He could figure it out. He would figure it out and he would be fine. But does he want to? 383 00:28:50,000 --> 00:28:56,000 Yeah, no, just because I twisted a knee and you know, what have you? Yeah, I don't know. 384 00:28:56,000 --> 00:29:02,000 And I don't I'm not laid up very much at the beginning. Yeah. Or, you know, I'm not laid up very well. 385 00:29:02,000 --> 00:29:07,000 Like, I don't sit still very well. So it's like, OK, you know, yeah, that'd be a mess for you. That'd be horrible. 386 00:29:07,000 --> 00:29:13,000 I would not work out. So you got to be careful when you're skating. But that was yeah, that was that was a new not a new experience. 387 00:29:13,000 --> 00:29:18,000 I grew up skating, but yeah, it was it was new for my kids and I it was new. 388 00:29:18,000 --> 00:29:24,680 I had to like save my six year old from. Yeah. See, even as an adult, we do athletic type things with our kids. 389 00:29:24,680 --> 00:29:30,000 I actually was thinking that I was like, Sarah told me we do here. Look at me. Look at you. 390 00:29:30,000 --> 00:29:39,000 You're being a god damn athlete. Like Kristy Yamaguchi out ice skating. 391 00:29:39,000 --> 00:29:46,000 I don't know any skaters. 392 00:29:46,000 --> 00:29:50,000 It is true. I'm like, oh, my goodness. Think of all the light things that we do. 393 00:29:50,000 --> 00:29:53,000 I think it was because it was two hours of going around. 394 00:29:53,000 --> 00:30:02,000 That's a lot. She loved it. So we weren't like so it's two straight hours of going around and around and around this with a six year old like cemented to my arm. 395 00:30:02,000 --> 00:30:06,000 She just switched her sides. I couldn't because she had to hold on to the rail. 396 00:30:06,000 --> 00:30:10,000 Oh, and you probably couldn't go the other direction because everyone's going the one way. 397 00:30:10,000 --> 00:30:14,000 Oh, well, there you go. It was fun. Anyway, it's fun. 398 00:30:14,000 --> 00:30:16,000 So all right. Well, there we go. Creating chat. 399 00:30:16,000 --> 00:30:21,000 GPT ice skating or regular skating, skating doesn't count in your pedometer. 400 00:30:21,000 --> 00:30:26,000 Have you ever ice skated? No, I haven't either. My kids did go this past winter. 401 00:30:26,000 --> 00:30:31,000 I don't know. Yeah. Anyway, just just still sounds ouchy if I fall. 402 00:30:31,000 --> 00:30:36,000 Yeah. Anyways, but OK, that's all we've got for you today. All right. Until next time. 403 00:30:36,000 --> 00:30:43,000 Thanks for listening. Be sure to head over to our Instagram at Nacho Fitness Coach and let us know how you feel about the topic. 404 00:30:43,000 --> 00:30:48,000 Do you love it or hate it? Also, don't forget to hit that subscribe or follow button wherever you're listening. 405 00:30:48,000 --> 00:30:51,000 And if you like our podcast, leave us a rating. See you next time. 406 00:30:51,000 --> 00:31:01,000 You've been listening to Ufany Innovatives, sonified.