Strength Renewed

00:19
to tell her that, okay, well, number one, probably isn't the team, but I didn't tell her that because I don't know, maybe it is the creative team. But they also said maybe to have less of the creative team. Right. said to like, because I remember you told me that. Right. Yes. And you do. And and shall we so we're recording. Shall we just start? We'll just start, shall we? Yes. Jess, how are you? Oh, we're in. We're in.

00:49
always good when I get a chance to chat with you. And I'm also really happy that I'm drinking. Normally you make fun of me because I drink something in a very large mug. Yes. And when we record our podcast, because we're talking a lot, I feel like a singer. I like drink, you know, usually like some form of hot tea. Yeah. And that always makes me think about my nighttime rituals, which I tend to drink quite a bit of herbal tea throughout the day.

01:16
because it's just a nice way of staying hydrated, especially people who ask, well, do you drink hot tea in the spring, in the summer? And I actually still do. I still drink hot tea, matter what the temperature is outside. Same here. I like it. It feels good. And then the other thing, just in our quest for more protein, because friends, in Mickey and Jess's world, it's just not possible to quite get enough. And so two things.

01:45
two and a half, we'll talk about this, some just kind of easy, sneaky ways that I have been recording my protein just to try to look at it as a way to just identify what I'm actually doing is my, we call it an afternoon tea in our little category, but really it's more of like a, know, PM sort of coffee. So I'll take a little bit of cold coffee, mix it with a little Fairlife, right? Which has some protein in it.

02:14
a little collagen peptide, some ice, and I mix that up and it's nice. It's not overly caffeine. It gives me a little bit of a hit, a little energized, and then I get a little bit of protein. And then sometimes that's what I do in the afternoon. And then sometimes throughout the day, morning or afternoon, I've found myself really enjoying this drink called clear protein water. And this has been something really fun that everybody gets very excited about when you say,

02:43
the word protein and water. Isn't that the truth? Right? So they're like, tell me more. So this one I really like, it's protein water. I think you gave me like, you know, the thumbs up on this flavor is prickly pear. It has 20 grams of grass fed protein, lactose free, no artificial shit. It's whey protein, right? Yeah. So the ingredients, I'm just going to read it to you real quick, cause you should know it has filtered water.

03:13
Grass-fed whey protein, isolate. Natural flavor, citric acid, malic acid, stevia. Reb M, I don't know what that is. That's the scientific name for stevia. Okay, perfect. Thank you. Mushroom extract, that's to protect quality. 20 grams of protein. That's what we're looking at, 90 calories. But I usually don't drink the whole can. I'll have like maybe half a can or something like that.

03:43
I think there's a use case for protein, like protein water. If you can't eat before you train, but you need something and it's been, and you're coming out of an overnight fast and you want to, you know, have some amino acids on board. I think there's a use case for people who don't have the appetite for protein, older people, particularly like if I think about like my parents or whatever, like they wouldn't, they aren't able to,

04:12
have as much protein as what I would suggest they do. So something like that could be quite good. And to your point, just to sort of add some protein to the overall load. So if you are on the run and you can only grab a couple of egg white wraps, for example, if you were to have half or even a can of the clear sample protein, it's got that loose scene. So it's helpful for stimulating muscle proteins at the system. We love that.

04:41
Other thing I'll say is that you can get protein waters, are just collagen protein. And I don't think there is good equality. think the one that you're talking about, the Clean Simple Eats version. And I know that there's also MyProtein, which is available worldwide, I believe, that has a clear way. Macro Mikes is one down here in like books.

05:08
Southern Hemisphere is another one. I'm sure they've got an actual whey protein, but I think it's good because sometimes you just don't want that milkiness or you don't want the lactose. So the one that I have is quite good. You give that a total thumbs up. then there was another one. What was the second one you just mentioned? Was that a brand that you said? My protein. You've had that before or a client of yours had that because you asked me about that. Oh yeah, I did. That's right.

05:35
Yeah. only thing about that one was we found it hard to mix. a little clumpy. Ah, it was a powder. Whereas yours was a can. Yes. And maybe that's the difference. So the powder, how do you get the powder to mix in with the water? Nothing. Something can you just shake the freaking thing up? Well, sure. I would think that the manufacturer, that's a question for them. So if they don't do it well, like that's not great. I don't know what you can do. Well, it does taste good. So I'll deal with the clumps.

06:04
But I put that sometimes in my water and it's a lemonade flavor and there's nothing fake about it. It literally tastes great. So yeah, also easy way. before you wake up in the morning or not before you wake up first thing when you wake up before you eat you recommend then and then but how I'm doing it kind of filling in like that's okay, too. I so before you train then that's a great time to have it as part of a snack.

06:31
or alongside a meal. Like I imagine you've just had dinner and now you're just having it. so that's great. That's great. Because I think what we don't want is to just litter amino acids throughout the day with no real, like you're attached to a meal because you're sort of, you just, they're not as useful as they are when they're sort of in with a meal actually.

07:00
alongside other food. It's like sort of sipping sugar all day. You just constantly have this hormone response that you don't necessarily want. It's not sugar. It's different hormones that are responding to it. I think I look at it, I wouldn't recommend anyone to sip it across a day. Okay. So if you're going to have protein water, have it before you train, what if you train in the afternoon or evening? that okay too? Oh yeah, I think so. Particularly if you're, like maybe it's mid afternoon,

07:29
Yeah, and you're not quite, you don't really need anything for a snack, but maybe you want some aminos on board, like no problem, I think. Okay. So it basically, it needs to kind of be purposeful. So have it before you work out or have it alongside a meal or a snack. Yeah, or just after the way that you are, like, because you're sort of in that same time period Yes, that's exactly what I did. Yeah, amazing. Yeah, that's how I do it.

07:58
And it's just, kind of has a nice feel. so hopefully that's answered some of your guys's questions around protein water. It is, it is useful. It is effective. It is not gimmicky. Cause I kind of thought it might be, but it turns out that there's, there's purpose for it. So again, hopefully you can, you can, you can visualize and then put it into play in your day to day operation. So I like it again, alongside a meal or before I work out, don't, I don't sip it like I would a sparkling water.

08:28
I don't put that in the same category. It's like you can, but it doesn't, don't let it function that way. And then the other thing that just, I don't think people can literally get enough of, and that's this wonderful topic of creatine. When I think specifically speaking about, is creatine the best, when is it best to have it? And then we can kind of talk, well, let's talk about that.

08:56
first. Yeah. Yeah. So there's no real best time. Yeah. For creatine. It's sort of when you can put it in as a habit is probably beneficial. Albeit when I spoke to the expert on the topic, he tends to have his after he works out with some protein. So not that he said that you needed to do that or I needed to do that, but that's when he had it. So I'm like, well, you talk to a creatine expert. I love this.

09:23
Yeah, Darren Kendo, he's done all the research. know. This is amazing. So you literally have talked to the freaking creatine expert and the creatine expert has it after he trains, after he works out. Yeah, with some protein. But in like a smoothie, so he'll put the protein, almond milk, a handful of berries and the creatine into his smoothie. Or he'll have it with yogurt. Oh, I see. Okay. Yeah. Yeah. But he has it with protein, not by itself.

09:50
Yeah, and his yogurt is high protein yogurt. he mentioned the protein element. just can't, and in my head, I'm like, I think it was yogurt, but I can't remember. so it's sort of any time that you want it, sorry, you can have it at any time, but that's when he has it. And you know,

10:16
The type of creatine also comes up and the dose comes up and am I going to gain weight when it comes up? And these are all really valid questions because some people absolutely have a water, there's a water retention effect. Like they will, 100 % their weight will spike because they're retaining more water. And then if they come off creatine after a couple of weeks, it will bottom out to baseline. So, but it isn't a fat game. And I think this is where people have to sort of shift

10:46
they feel about the scales, particularly if they're noticing that they're getting improvements in the gym and their mood is better, they're cognitively functioning better, which to be fair on a dose of three to five grams, you may not notice, but on a higher dose you would. But if your only concern is that the scale is going up, you don't feel uncomfortable, then do not worry about it. Some people though do retain water not only in their extra cellular but

11:15
sorry, the intracellular compartments, which is sort of where it should be, but you know, cancels get what you know, you sort of feel puffy. And creatine can do that for some people. And so that if that is you, and it doesn't resolve after a couple of weeks, then you might want to lower the dose. Or maybe it's just not the supplement for you. And that's okay, because it is a small piece of the big pie that makes up healthy living.

11:44
the creatine expert that you spoke to, Darren, said, did he say specifically, he basically didn't say that there was one optimal time or way to take it. was kind of whenever you could make it the habit for you. And then did he say like how often, mean, obviously you just touched on it, but did he say how often people tend to...

12:12
retain water on it? Like is it fairly common that that will occur or is it like 40 % or 30 like what percentages of clients and people that are on it would you say would have that potential effect? If I'm remembering, I think it was maybe 50 % of people, but it was transient. For most people it was transient. It was only in that first couple of weeks. Like I take it, I didn't notice a change. What are the like main benefits of taking it?

12:42
Strength and power, recovery, all gym related, and also sport related too, like soccer, basketball we were talking about before, baseball, rugby. Endurance sports, is a use case for creatine as well, but you do need to be mindful of the potential for the weight gain. So you might want to use it in training, then taper off it for an event. But then also you've got the cognitive benefits, like even five grams of creatine along with someone who

13:11
along with an SSRI can help augment or help enhance the activity of that medication. Traumatic brain injury is another one. So taking it higher doses, 0.3 grams per kg body weight, and just a positive mood is another reason to take it. May also help with sleep. there's so many amazing, there really is so many benefits to it.

13:40
That's a lot of benefits. think people, but it does seem like it's a kind of a surge of either people, it's always been there, but I do feel like more and more people are at least talking to me about it and asking me what should I take? like, you know, I need, it's almost like I have to start this now. I've been told that I like need to get on creative. I need to get on creative. So it's like, it went from like, I don't know what the heck that is to like sort of a must take supplement. it's

14:07
Sounds like it has a lot of positive side effects. I have not personally started it yet. I plan to, and I plan to start with a I plan to kind of dose it. Yeah, like three grams is great. Creatine monohydrate, a micronized one may be better on, may be easier to sort of mix in water and digest.

14:32
And most of them actually that you find are going to be creatine monohydrate. many of them are micronized as well. You asked me about Promix as a brand and that's got micronized creatine monohydrate. And then there is another type called creatine hydrochloride, which for some people may be better tolerated. There's not a lot of studies, that's just anecdotally, that's what people say. So I'm not sure. And I wouldn't buy into the idea that there's a particular creatine for women.

15:03
That's just marketing speak. And again, Darren said, put it in anything you freaking want. I think I might put it in coffee. There's nothing wrong with that, right? No. Stick it in there with my collagen peptide. Yeah. Collagen peptide and then a little creatine in that moment in time. But unlike the protein water and the three other things I'm doing, I do a little half and half.

15:29
But unlike protein water, where you don't want to just have it just in the middle of the day for a random reason, creatine could be that. If you find that at 3 o'clock every day, putting creatine in water is just going to work for you, that doesn't matter, basically. It's whatever is going to be the easiest way to consistently take it is when you want to take creatine. Yeah, totally. OK. Well, I think to me, that's super interesting, because I know everybody's interested in it.

15:59
Hopefully on our show notes, can include, I know Momentous is one and Promix is another. And if there is perhaps two more so that you have four really viable, high quality, creating options. And if you're like me, who's a little new to the table and quite frankly, I have been reluctant slightly not because I don't.

16:26
understand now and continue to understand the benefits of it, which are actually a lot more vast than I had even attended. I thought it was mostly for muscle gain, like to keep it all the things to the muscle in her body because that's hard to do. But I actually thought that one of the more important pieces was that I didn't realize that it's so powerful cognitively and mood in mood stabilizing. And I think that's really important. I have been a little bit trepidatious about doing it because

16:54
water retention just feels uncomfortable to me. So I'm not tied to the scale, but I am tied to the feeling. So. Yeah. And, and it's not a given that it'll happen. And the only way to know if it does is to try it. Fair. And then, and then if it does and it happens beyond two to three weeks, just come off. No big deal. Didn't work out. That's it. So here we are, Adventures of Jess and Mix. And what I would say Pella Performance is another excellent brand.

17:24
It's the one and I love it. Balance here in Musashi here in New Zealand and Australia, they are also two very good and I believe both micronized. All three of them are micronized. And micronized is important because why? It might be easier to digest and absorb. Okay. Yeah, amazing. So that's perfect. So good. So we have set the record straight on two very important things. Clear protein water.

17:51
or just protein water in general and creatine. This is This is good because these come up all the time. I know. And we'll be able to direct people to be there. Yes. And also, I always like things that I can purchase from the store. They don't need to be prescribed. It's no harm, no foul. If it doesn't work, you just take yourself off of it. That's reasonable. Yeah.

18:14
Like my, I think I had a post the other week, know, at any moment in time, you can change your mind, it's okay. You know? Yeah, I loved that. I think I tried to like heart it a million times. That was me. was like, heart, heart. I always wonder when you're on like your friends' social media accounts and you're like, I wonder how many times I saw the fact that I loved this thing. I like, they saw all of it, all the hearts. What are you grateful for today?

18:41
The sun is shining Jess and that's really nice because we've had a spate of very heavy rain that's really just chucked it down, like literally chucked it down. it's nice to see the sun. your mood? Are you a mood person like it's affected by the rain? Sometimes I am and right now I'm not, but sometimes I am. How about you? really like hits you? What is like really difficult? What changes your mood pretty quickly? Wind. Wind. That's interesting.

19:10
Yeah. Why? It just does. Well, it just messes with my constitution. It's like pushing me in places I don't want to go. My hair is all over the place. I just have to constantly move to make myself comfortable. I hate it actually. And then to walk in the wind is challenging. So yeah, not a fan. To run in the wind is challenging, but yes. That's what's called the baseball cap next. Yeah. That's you wear on the windy days so that your hair doesn't look like Ali McBeal.

19:40
Yeah, no, I may never forget that. Yeah. love it so much. Okay. Well, those are those are good things to be grateful for. Yeah. And what are you grateful for? Just always you and strength renewed our podcast and doing this together are us. And I am grateful. I'm also grateful when we can set the record straight for things, because I think there's so much information out there.

20:08
and about all of it. And it's just nice to sometimes less is more, right? Just take the information. You just need a little bit. You don't need to overwhelm yourself with too much. So I love the idea when like, you know, even tonight it's like, okay, great. Like I have a better idea of having to drink my protein water. That almost feels calming to me when I have a little plan in place for things like that, or even a little creatine plan. It just, it's calming to me. It's soothing. So I think the idea of having.

20:36
little mini action steps that I can do repeatedly assures that I will make these changes in my life and I will create the habit. And I think that's powerful. Yeah, I agree. Grateful for that. Nice one, Jace. All right, sleep well. You too, my dear.