Welcome to Nacho Fitness Coach, where we're all about keeping it real in the world of fitness. I'm Sarah, your go-to fitness professional cutting through the BS to bring you the truth. And I'm Kaylee, your fitness newbie, here to ask the questions you're too afraid to ask. From crunches to kale, we've got the inside scoop on what works and what doesn't. Because fitness should be fun. So Kaylee, what do you like to listen to when you work out?
I don't know, sometimes a podcast and sometimes music. Hey wait, this is a podcast. What if you could have both? At the same time? Oh yeah! Podbeat is a free mobile app that lets you add any beat style to any podcast for your workout. It's easy to do and free to download in the App Store. Kaylee, you sound pretty cool with the trap beat, but Sarah, the funk beat works for your voice. So if you want to make our podcast work for a workout, check it out in the App Store.
They even have Podbeat for Android users in the Google Play Store. Okay, on to the show. So Kaylee, while we were recording last week's episode, you started busting out all these tubs of supplements from your bag over there. Well because sometimes we talk about things and I'm like, oh I should have brought it. So this time I brought it. Yeah, you did. Brought it all. You did. And then we talked about it right away coincidentally, which is not planned. Is any of this planned?
Nope. Let's be honest. No, none of it is. We just roll with it. We just roll with it. So one of the little containers though that you pulled out was your full size container of creatine. And that was one that you had brought up at one point too. We were like, we haven't really talked about creatine. Right. So we're going to talk about creatine. Let's talk about it. It's funny because the creatine was one thing that I kept hearing about.
You know, I've always known about creatine, but I was like, I don't really know what it is. So I don't know if I should be taking, putting that in my body. But like, you know, meanwhile, I'm like chugging Twisted Teas every night, like, you know, the irony. Should I take a supplement that might have positive health benefits? I want to make sure I'm being safe.
Of course. Yeah. Right. And then so finally, because my husband had bought some that was like fruit punch flavor that he didn't end up liking. So it was sitting up in our cupboard. And I was like, you know what? F**k it. We're just going to go straight for it. So I take creatine. I don't know. I take it. Well, I was taking it right after my workout. And then this last couple of weeks, I've been taking it right before my workout. Before essentially. What do you know about it?
Have you ever taken creatine? My first experience with creatine was in like 2000 when it was the first time I had ever heard about it. I was in college. 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. Do you remember Tang? 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.
Sure. Yeah. I mean, I'm trying to get that's how you start taking steroids too, wasn't it? I didn't take steroids. Time out. Oh, it does help you get shredded. I mean, so if you really want your abs, maybe you should just look into that. Steroids? Yeah. It'd be an easier way for you to get there. If you say so. In case you told me to. I did not tell you to. Next episode, I'm like, hi, I'm Kaylee. Who's that? Something's changed. Little facial hair. Are you taking anything? No, I'm not.
My creating. Creating. Some people are really such liars when they're like, no, I don't take it. I didn't realize I just take protein. 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. 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. You had to go out of your way to find it.
Yeah. And now that I'm like fully immersed. Yeah. You're paying attention. In the fitness world. I'm a part of that world now. Right. Yeah. You're a fit pro now. Everybody's taking steroids. There's a lot of it goes on for sure. I didn't know that. That's cool. 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.
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. We're trying to do a fitness competition. You don't want the water sitting in your skin because you want it to be like tight to your muscles. Right. So you want to be dry is what they'll say that you want to be dry. So they all take steroids.
There are definitely a lot of federations where people do. There are federations that drug test. You know, I'm acting surprised. I mean, there are federations that drug test you that are like, you know, natural bodybuilding or whatever. 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.
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. 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. Mm hmm. Like you're a very muscular person. You're sitting here right in front of me and like I'm not I don't see like right. Huge muscles. Yeah. I don't know.
The sick talk said that like if you see somebody like their muscles are very defined when they're not with their arms down. Yeah. That they are 100 percent on steroids. Oh, 100 percent. And six percent, I think. It's like guaranteed that you don't get you can't get those kind of muscles from like. 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. And most of my no don't have kids. Yeah. Are you know what I mean?
Yeah. 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. Macros and they are very regimented with their workout routines. I mean, I have seen it done. It is absolutely possible. 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. Yeah. You know, that will start to change.
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. 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. 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.
I'm like, oh, you look so tiny. No, because they don't they don't want to be told they look tiny. But you just wanted to put them in there. 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. And they tell men they were so tiny. I know. And it's a compliment kind of. No, it was not.
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. They do not want to hear that they're looking so tiny. You know what you were doing. They most of them, I think, want to punch me in the face. But, you know, it's just they went home and cried. It was a compliment in that they were looking super lean.
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. Well, I mean, but they were they looked great. But, yeah, they were they were so tiny. And that was not what they wanted to hear. You're wild. They were working really hard. And so, I mean, anyway, creatine is not steroids. No, it's not a performance enhancing drug. No, create your body makes creatine. Yeah, right.
And that's what's funny is like some people, you know, you supplement with creatine. It's something that your body already makes. 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. I know. So I have to supplement. Yeah, I mean, so then there you go. So you have taken creatine. So I did. I mean, almost 25 years ago, we got on this kick the track team.
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. And so we would mix it with Tang and it was an unflavored version. And like, listen, supplements from 25 years ago are not they're much better tasting today. They were back then. Back when they were like, yeah, even the protein power, everything was like nasty. So we all started taking creatine. Now, for me, as a thrower, I didn't run a whole lot.
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. 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. Oh, and so it was like, what is happening? 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.
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. I mean, so we had like three or four guys all at the same time that are with out with pulled hamstrings. Who knows if they could have been correlated or not. But to us, we also see it. We all associated it. So, you know, for a long time, I was like, no, because you're gonna pull a hamstring or no. You know, that was just my personal experience.
Now, since then, obviously, a ton of research has come out there. Everything is evolving and changing. And you're right. I mean, creatine is something that's naturally produced by the body. But and you can obtain it from other food sources. So just like any other supplement, you supplement where you're deficient. 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.
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. I've never I haven't come across anything that says these are the risks of taking creatine. So I to me, I'm like, I don't know. I probably could look into it more and get a better grasp on like what the benefits are, because I really am like, whatever. I'll take it and find out. Watch the tick tock. Have I gotten super, super ripped?
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. You're like, well, I know you have to drink a lot of water. We should be drinking water anyway. Well, I mean, I'm just saying. 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.
No, I'm sorry. I just like burst your bubble. I feel like it is precision nutrition. OK, and because they have a lot of great articles, they're very unbiased. They that's where I have my nutrition certifications from and through, and they are really great. 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.
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. I hope you do that. Are we recording right now? Type type in chat GPT. I'm going to read this article. So precision nutrition type in. We'll see what it says. OK, so while Kaylee is typing in chat GPT, like tell me about tell me about creating like I'm a five year old.
We'll see what chat GPT comes back and says, if you want a reliable source, go to precision nutrition dot com. You can actually sign up for their newsletters. You can get all their information. They have a lot of great just end user interface or whatever, just general reader information. They do have certifications if you want to learn more. But I think their stuff is really super great.
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 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. Creatine can also be obtained from food, particularly red meat and supplementation.
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. So it's really easy to take a complex subject. They rewrite it in such a way that's really easy to grasp. 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.
But then they come up with a section that's always like what you should know. I mean, here's what it is. Other forms. Here's a recent study that they actually will link them to studies. So they give you some research if you want to link into that and read a little bit more. But here they actually at the bottom then summary and recommendations. I feel like it just about every one of their articles they will summarize.
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. So this is their summary and recommendations. If you decide to use a creatine supplement, use the model hydrate form. This is creating monohydrate check and yours is eight grams. So your kidney only produces one to two grams a day. So you're you're supplementing there because it's more than what you've got naturally happening.
Consume Oh, consume three to five grams of creatine per day. Oh, this is too much. So it says I mean, they're they're saying you need like half. I go bigger. I go home. I guess so. Here dissolve the creatine in a warm beverage like green tea. Oh, but this is flavored. I can't put fruit punch flavored. Well, don't put it in green tea. Then we should put it in hot water and sip it. I put it in ice put in cold water. Put in coffee. Actually, I drink it in the shower.
Well, I was drinking it in the shower. Now I drink it before my workout. How long do you take to take a shower? You have to drink your creatine. It's like a long time. Here I take showers for 30 minutes. 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 because I'm not trying to mess around with mixing up pre workout before I'm awake because it wakes me up.
You see what I mean? So I go get my shaker bottle of already made pre workout. Drink that then do my creatine after that. Does your pre workout lose effectiveness if it's been mixed for that long? I don't think so. Are you sure? Where would it go? I know. But sometimes that happens. Like when you take it out of its current state and you put it in something else, it could be less effective. I don't really know. I don't know. It's just a question.
I'm fine. So anyway, by the by the end of my morning, my shaker bottle gets a better workout than I do. I mix up so much shit. Isn't that one shaker bottle? Well, you rinse it out. 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. So that's fine. I do want to read this to you. OK, well, there's two more. Wait, there's one more bullet.
Two more bullets. You can take creating before and or after a workout session with your workout nutrition. 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. I would say except for protein. But if you look at pre workouts, creatine, it's always best to cycle and take time off. So you've got one scoop. There's 30 scoops in here. So that'd be six weeks. So you could go through like two, six weeks.
You take it seven days a week, don't you? 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. What? I just opened this this morning. Actually, I lied to you. My husband opened this because I tried to open it yesterday and I couldn't open my creative. Why not? Because I'm just I'm just a weak little baby. No, the had the foil. The seal inside of it was like glued on to the top. But I was like, oh, this is I can see.
Isn't this just my life? I can't open my creatine. Can you please help me? My crotene. Why do they make these lids so big? They're so big. All right. So cycle off my creatine. I probably will not do. I haven't been off my pre workout in two years. Probably why it's lose. Loss is the effectiveness. I'm fine. Sure. And it's probably a lot of down anyways. Right. So she's like drinking water. Doesn't matter. It doesn't matter.
All right. I asked you to explain the benefits of creatine supplements like I'm five. You ready? Yeah. I didn't know this was a hack. Oh, yeah. 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. All right. Accurate. Do we know if it's truthful or not? I don't really watch the news. I don't watch the news every day. They are such liars. Yeah. But I was like, I'm kind of curious what's going on.
All right. I said explain the benefits of creatine supplements like I'm five. All right, kiddo. Think of creatine like fuel for your muscles. When you exercise, your muscles use up energy really quickly like a race car zooming around a track. Creatine helps your muscles get that energy faster so you can keep going strong like putting extra turbo boosters in your race car. Wow. OK. Plus it helps your muscles recover faster after all that zooming around.
So it's like having super speed and quick pit stops for your muscles. I love that. They really they understood the assignment. A plus way to go. Jat GPT. You know what? That's it. We are renaming this entire episode. 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. Yeah, that's awesome. Like it just simplified that whole this whole blog post into a living article really into a sentence.
I like it as a paragraph. Well, OK. Paragraph. Yeah. Short paragraph basically. Yeah. But anyway, so that's fun. Now I actually I have a better understanding now of yeah. It's bad boy right here with the football player that's like out catching a football. I mean, that's there we go. You're such an athlete. I should ask it to explain pre-workout. Yeah. Do it. Well, while Katie's doing that, we're going to take a quick break.
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. Hey, friends, we've got some exciting news. Nacho fitness coach has been nominated for the Women in Podcasting Awards in the health, wellness and fitness category. We're thrilled about this honor and we need your help to win. Voting starts August 1st and runs through October 1st, 2024. Your support would mean the world to us.
To cast your vote, head to womenpodcasters.com slash vote. That's womenpodcasters.com slash vote. Every vote counts, so please take a moment to support us. Thanks for being the best listeners out there. Now back to the show. OK, so now we're back from our break. Kaylee's already laughing because the results have come back. Oh, no. All right. OK, I asked chat GPT, can you explain pre-workout supplements like I'm five?
Sure thing. Pre-workout is like a special potion for your body before you hit the gym. Imagine you're a superhero getting ready to fight bad guys. You drink this potion and suddenly you feel super energized and focused like you have laser eyes and super speed. It's got stuff like caffeine and vitamins that give you a big burst of energy and help you stay sharp during your workout. So it's like having a power up before you go into battle with those weights and treadmills.
I think the best part was how much you just got into. 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? I mean, yeah, let's just for fun. Let's just keep go. OK, so what do you want to know about? Can we do why you should drink water? Oh, yeah. Since you don't like this topics or why she vegetables. I don't really care which one like most vegetables. OK, yeah. Why you should eat vegetables like I'm five.
Be like, OK, kiddo, hey, kiddo, here we go. Hold on one second. So we have a book at our house that was the name of it. 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. Like the kids are trying to get the adults to eat the vegetables. Oh, book is a really cute little book and it's got a poem and all the things that talk about the kids.
The adults are acting like their kids when it comes to vegetables and the kids are being like mom and dad. You should be shoving peas in your cuff of your pants. That's actually how is it my house? I know. Yeah. And so it just was really funny because all right. OK, explain to me why I should eat vegetables like I'm five. I actually did, too. I like the second one better. Chat GPT said sure thing.
Think of your body like a garden and vegetables are like the magic seeds that make it grow big and strong. When you eat veggies, you're giving your garden all the good stuff it needs to thrive like sunshine and water. Water veggies have vitamins and minerals that act like plant food for your body, helping it grow tall and healthy. So just like how watering plants makes them grow, eating veggies makes you grow up big and strong. If you're already grown up, then I guess you don't need veggies.
I'm five, I guess. OK, chat GPT explaining to me why she veggies at 35 or whatever. Thirty eight like I'm 38. I need to eat veggies. I'm 38. How old are you? I am. So do it. Do it again. So instead of saying like I'm five, say like I'm 38. Explain, oh, God, why I need like I'm. I said, quit being a little bitch, your vegetables. I mean, that's what I think. Suck it up, buttercup. Oh, I know why I should eat vegetables.
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? Yeah, I do. I want to take I want to see how it's different. All right. I'm saying, hey, kid. All right. I said, explain why I need to eat vegetables like I'm 38. All right. Picture your body as a high performance machine, just like any machine. It needs the right fuel to function at its best.
Vegetables are packed with essential nutrients like vitamins, minerals, fiber and antioxidants that your body craves to maintain optimal health and performance. They help boost your immune system, support digestion. I'm so bored reading this way is way better if it's like a five year old. Just forget it. That's not worth it anymore. So boring. No, I'm over that one already. I even got bored by reading that one. 38. It's yeah.
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. They were entertaining. There's your hack. There's your Kaylee life hack for I like it. Yeah. So creatine. I think it's I think there's far more pros to considering implementing it into your supplementation mix. 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.
Yeah. Extra turbo morning when I take this, I'm just going to see if I'm wondering like, why am I taking this? Because it's like putting extra turbo boosters in my race car. Yeah. Who doesn't want extra turbo boosters in your for all that zooming around? Right. Yes. I mean, just think how much you zoom around zooming around zooming and having super speed. How many steps have you had today? How much zooming have you really done today?
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. 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. 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? Not no, no. Today. So that's a normal. Yesterday I ran four and a half miles, four miles, give or take.
Carry the one. I don't know. And I ended up by the end of the day, I actually and I went skating. Oh, skating. Oh, my God. Roller skating. Yeah. With the kids. Yeah. For school. Yeah. P class for homeschoolers. Six year old is that was like her first time ever skating. 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. 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,
which I haven't been on skates in probably 10 years. Oh, yeah. So I'm I'm out there fighting for my life. 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. 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. So anyway, I think yesterday I ended up with like, I don't know, twelve thousand with your four mile run.
My form and skating and skating. I don't think it was tracking my steps very well. Probably not because you're not like actually stepping your know. Yeah. We went skating last spring last fall, I think. And we took the kids and I was like, this will be fun. I have one skiing forever. I used to love skating. 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.
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. 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. 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? Yeah, no, just because I twisted a knee and you know, what have you? Yeah, I don't know.
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. 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. 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. I grew up skating, but yeah, it was it was new for my kids and I it was new.
I had to like save my six year old from. Yeah. See, even as an adult, we do athletic type things with our kids. I actually was thinking that I was like, Sarah told me we do here. Look at me. Look at you. You're being a god damn athlete. Like Kristy Yamaguchi out ice skating. I don't know any skaters. It is true. I'm like, oh, my goodness. Think of all the light things that we do. I think it was because it was two hours of going around.
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. She just switched her sides. I couldn't because she had to hold on to the rail. Oh, and you probably couldn't go the other direction because everyone's going the one way. Oh, well, there you go. It was fun. Anyway, it's fun. So all right. Well, there we go. Creating chat.
GPT ice skating or regular skating, skating doesn't count in your pedometer. Have you ever ice skated? No, I haven't either. My kids did go this past winter. I don't know. Yeah. Anyway, just just still sounds ouchy if I fall. Yeah. Anyways, but OK, that's all we've got for you today. All right. Until next time. 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.
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