Latest / Eat More Carbs | A Period Recovery Podcast / 165. Will Creatine Help You Get Your Period Back

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165. Will Creatine Help You Get Your Period Back · Eat More Carbs | A Period Recovery Podcast

• 0:00
  Hey girlies, just a quick reminder before we dive into
• 0:02
  today's episode. The information shared on this
• 0:04
  podcast is intended to be general sports nutrition advice
• 0:07
  and education related to period recovery for female athletes.
• 0:10
  This is not specific to anyone individual and it may or may not
• 0:13
  apply to your situation. If you are looking for
• 0:15
  personalized guidance, be sure to apply to our period recovery
• 0:18
  nutrition coaching program. Our four month period recovery
• 0:20
  program is designed to help you sustainably get your period back
• 0:23
  and keep it. You can apply now to get started
• 0:25
  in our program and we'll leave the link for the program below.
• 0:27
  This is the Eat more Carbs podcast.
• 0:34
  Hello and welcome back. This is the More Carbs podcast.
• 0:37
  We are a team of dietitians and we talk every Thursday about
• 0:40
  sports nutrition for the girlies.
• 0:42
  My name is Jenna and I host this podcast.
• 0:44
  And my name is Riley. You're also see me on this
• 0:46
  podcast. I am the owner and founder of
• 0:48
  Steady State Performance Nutrition.
• 0:50
  We specialize in helping female athletes recover from low energy
• 0:53
  availability and together along with Lily Rhymer, we are team
• 0:55
  steady state. Before we get into today's
• 0:57
  episode, we are going to share a high and low.
• 0:59
  So sharing just a little a little bit about our week, the
• 1:00
  good and the parts. We wish we've gone a little bit
• 1:02
  differently. As always.
• 1:03
  Riley, can you kick us off? Hello, everybody.
• 1:05
  Welcome back. My high has to do with what we
• 1:08
  talked about last week and I've been influenced by you, Jenna.
• 1:11
  I did the Whole Foods meal. Did you OK?
• 1:13
  What did you get? OK I got chicken like fingerling
• 1:16
  potatoes and Brussels sprouts which I felt like it was a great
• 1:20
  combination. I was really tempted to do the
• 1:23
  salmon but I didn't know how I was going to eat like 5 pieces
• 1:26
  of salmon. Like I didn't know how to do it.
• 1:29
  OK, a lot of foodie. I'm not a foodie.
• 1:31
  Did it work out OK? Did you like it?
• 1:32
  I did. I thought it was great and I
• 1:34
  thought it was so much food like.
• 1:36
  I thought it was a really good value.
• 1:38
  It's such a good deal. It's such a good deal,
• 1:40
  especially if you're like you're feeding a couple people or
• 1:42
  you're using it for meal prep. Such a great deal.
• 1:45
  Yeah. So thank you for that
• 1:45
  recommendation. Yeah, you're welcome.
• 1:47
  What about your low? I did yard work all weekend.
• 1:49
  I feel like everybody I'm talking to right now, and I knew
• 1:52
  you and I have had this conversation where like all
• 1:55
  we're doing is yard work. And so I did yard work last
• 1:58
  weekend and I have like 100 bags mulch coming for this weekend.
• 2:01
  So yeah. So your low next week will also
• 2:04
  be yard work. Yeah.
• 2:05
  Perfect. Are you guys still having an
• 2:07
  issue with all the pollen or is it been better recently?
• 2:10
  It's a bad. Pollen year.
• 2:11
  So we're still having problems, but it's nothing like it was a
• 2:15
  couple weeks ago. So, you know, we just go outside
• 2:17
  and like our noses start randomly running, but you can't
• 2:20
  see that. Like thick yellow.
• 2:22
  It almost looks like somebody took a yellow piece of chalk and
• 2:26
  like ground it up and like sprinkled it everywhere.
• 2:29
  Like, that's what it looks like and we're not having that right
• 2:31
  now, but there's definitely like, pollen on the leaves and
• 2:34
  all the, you know, nice coating everywhere, but not too bad.
• 2:37
  OK, how fast does it accumulate when it's the yellow dust
• 2:40
  everywhere it? Is so crazy because I feel like
• 2:43
  this happens. You like wake up and then
• 2:46
  everything has bloomed and then the pollen is everywhere.
• 2:48
  It was super apparent to us last year when we came back from
• 2:52
  Sedona where we saw y'all because we left and there's
• 2:54
  nothing on the trees. And then we came back a week
• 2:57
  later, everything was in bloom and like everything was yellow.
• 3:00
  And I do feel like this year because we've been here, it like
• 3:03
  slowly has built every single day.
• 3:06
  So it's not been as drastic of a change.
• 3:08
  That's crazy. That's so.
• 3:09
  Crazy. It's pretty crazy.
• 3:11
  How about you? How's your week?
• 3:12
  My week is great, I'm going to share the same thing for my high
• 3:15
  and my low, but I fear that I have entered my sourdough era
• 3:19
  because I needed another hobby. I guess I'm.
• 3:21
  Speechless. This is something I said that I
• 3:24
  would never do because I like to make to make homemade bread.
• 3:28
  I like that and I have like a breadstone, but I like do easy
• 3:32
  bread, not sourdough bread where all you have to do is like make
• 3:34
  the dough ahead of time, put it in the fridge for a day and then
• 3:37
  you can bake it the next day. Like there's it's not a
• 3:39
  complicated process. It's the easiest thing ever, but
• 3:42
  I was gifted sourdough starter and I was like, well, I'm not
• 3:45
  just going to let this go to waste.
• 3:46
  So now I've been making sourdough rolls, which are much
• 3:51
  easier than like baking the loaves of bread where you have
• 3:53
  to like do like the stretch and fold and all that sort of stuff
• 3:55
  comes together a lot easier than the full on sourdough
• 3:58
  experience. And I probably won't go past
• 4:01
  that. But still, it's like it's a lot
• 4:04
  of work to like keep it all alive to like do the whole
• 4:07
  thing. And I swore up and down I would
• 4:09
  never do this because I knew I would be like way too invested
• 4:12
  in it and now here I am. She's converted to the dark
• 4:14
  side. She's I know girl.
• 4:16
  I actually love this though for you.
• 4:18
  I'm not gonna do it, but I'm gonna cheer you on.
• 4:20
  And if you want to get me any bread, please send it to North
• 4:24
  Carolina. OK.
• 4:25
  Yeah, because like it makes a lot like all of the recipes,
• 4:28
  like you have to like weigh out all the ingredients and all that
• 4:30
  sort of stuff. There's a lot like we have a lot
• 4:31
  of rolls in our house right now. So I'm like breakfast, lunch and
• 4:33
  dinner. Our carb is rolls.
• 4:35
  Like here we go. Rolls and citrus, right?
• 4:37
  Do you still have all the like oranges and lemons?
• 4:40
  No, we gave a lot of our lemons away this year.
• 4:43
  We had a lot of family, like come into town during the time.
• 4:46
  We were able to gift a lot away this year, which turned out good
• 4:49
  because it's just too much. Like there's just so much and
• 4:51
  you don't want to go bad. So Nolan took several things
• 4:54
  with him to work. We gifted a lot away and I think
• 4:57
  we'll probably do that from now on because I felt bad last year,
• 5:00
  like getting rid of it. We just couldn't use it all.
• 5:02
  Is that your high at Angelo? Yeah, my high and my lowest.
• 5:05
  My high is that like the sourdough is delicious.
• 5:06
  My low is that like it is something I swore I would never
• 5:09
  do and it is a lot of work. It is so good though, like
• 5:12
  homemade bread is so good. It's so good.
• 5:14
  It's so much better than store bought bread.
• 5:17
  So follow along for all of the sour, all of the sourdough
• 5:20
  recipes that are going to come from this.
• 5:23
  Ever since we did our episode talking about supplements in
• 5:25
  period recovery, we've been getting an increased amount of
• 5:27
  questions about specific supplements, 1 supplement in
• 5:30
  particular. So we are going to talk today a
• 5:33
  little bit more about the supplement that is creatine
• 5:36
  because that is one that we get asked a lot about from not only
• 5:39
  athletes that are working with us, but also just all of you,
• 5:42
  which we love. All of the questions keep
• 5:43
  sending them our way, but we want to talk about the
• 5:45
  supplement, creatine, what it is, how it relates to period
• 5:48
  recovery and all of that good stuff.
• 5:50
  Today I am joined by both Riley and Lily to kick us off.
• 5:54
  Riley, can you you just like explain like what creatine is?
• 5:57
  Yes, for the purpose of this podcast, I'm just going to do a
• 5:59
  quick brief overview. I'm not going to go into the
• 6:02
  entire phosphor creatine system or breakdown the nitty gritty.
• 6:05
  And if you have questions about that, definitely reach out to
• 6:08
  any one of us through social media.
• 6:10
  Creatine, right? We are talking all about
• 6:13
  creatine right now as society. So many people are talking about
• 6:16
  creatine monohydrate, creatine supplements, creatine gummies.
• 6:19
  What most people are not talking about is we actually produce
• 6:22
  creatine naturally already in our body.
• 6:24
  We produce about 3G per day and it's stored in our muscle
• 6:28
  tissue. So when we look at, again, quick
• 6:30
  brief overview, our body is going to use ATP for every
• 6:34
  single movement that you are going to make.
• 6:37
  However, though, your muscles have only about two to three
• 6:40
  seconds of ATP at any given time.
• 6:42
  And once that's gone, your body is going to have to make more.
• 6:46
  And creatine is essential in this process.
• 6:48
  It's going to use a little bit of itself to help you rebuild
• 6:53
  that energy or that ATP meat that you just used and it's
• 6:56
  going to allow you to continue to keep going chemically.
• 6:59
  It's not like a vitamin or a mineral.
• 7:01
  It's actually made-up of three amino acids.
• 7:04
  Like I mentioned earlier, it's naturally found in muscle
• 7:07
  tissue. So for those individuals who
• 7:10
  like to eat animal products or animal meat, creatine is going
• 7:13
  to naturally be found in animal products.
• 7:17
  It's actually most bioavailable and readily available in pork.
• 7:20
  And like I just said, it's only available in animal products.
• 7:23
  So if you are somebody who avoids or does not eat any type
• 7:27
  of animal product, creatine is going to be especially
• 7:30
  beneficial for you. So we're hearing a lot about
• 7:32
  supplementation of creatine right now.
• 7:35
  Can we talk a little bit about like the types of different
• 7:37
  supplements of creatine? Because like there's obviously
• 7:39
  more than one or more than one option.
• 7:41
  What is there to know about like supplementation of creatine?
• 7:43
  Yeah, I mean, when you go to the store, the supplement aisle is
• 7:46
  so overwhelming. There's literally so many
• 7:49
  different options. So it can be really hard to
• 7:51
  decide which version is the right version for you.
• 7:53
  When we're talking creatine though, you might see versions
• 7:57
  like creatine HCL, which is another version, nitrate or
• 8:01
  ethyl Ester, and they might have these fancy claims of being like
• 8:05
  stronger, faster or better. But when we look at the
• 8:08
  research, pretty much the research type of creatine that
• 8:11
  we see is creatine monohydrate. So when you're at the store
• 8:15
  picking out a creatine supplement, we are wanting to
• 8:18
  make sure that you're looking out for the creatine
• 8:20
  monohydrate. And the monohydrate just means
• 8:23
  that it's bonded to a single molecule of water.
• 8:27
  That's what monohydrate stands for.
• 8:29
  So we're. Recommending creatine
• 8:30
  monohydrate if we're recommending it as a supplement
• 8:32
  to use because that's the one that there's the most research
• 8:35
  around. Yes, for sure, and that's just
• 8:37
  because it's shown to be easiest for our body to absorb.
• 8:40
  What are the benefits of maybe taking creatine monohydrate?
• 8:44
  What are the benefits like? Why is this something that we
• 8:46
  are getting asked about all the time from the standpoint of like
• 8:48
  performance benefits and things along those lines, especially as
• 8:51
  it relates to athletes? Excitingly, new research is
• 8:54
  coming now. It is showing that female
• 8:56
  athletes actually respond better to creatine supplementation
• 9:00
  because we have lower natural stores of creatine and our
• 9:03
  muscles. So this is really exciting.
• 9:06
  Some of the benefits that we're seeing in both males and females
• 9:09
  is going to be increased endurance, increased power
• 9:11
  output, increased strength and speed, all really, really
• 9:15
  important for athletic performance.
• 9:17
  We're also seeing an increase in recovery outcomes as well as a
• 9:21
  lot of research right now is looking at cognitive
• 9:24
  functioning. I'm so glad you brought up the
• 9:26
  cognitive functioning piece of this because I feel like that's
• 9:28
  what I've been seeing a lot of. Do we know anything specifically
• 9:31
  about like what that benefit can bring from like a long term
• 9:34
  perspective? Yeah.
• 9:35
  So creatine has a great protective mechanism of our
• 9:39
  brain. And so that can really help with
• 9:40
  like mental sharpness under fatigue and things like that.
• 9:44
  And just that brain fog type feeling, it can help with that
• 9:47
  in some populations. When we talked about supplements
• 9:50
  in the past we talked a lot about them in the frame of
• 9:53
  taking a supplement with out fueling properly is like not
• 9:56
  doing your homework but still asking for extra credit.
• 9:59
  Does creatine monohydrate work the same way, or is there any
• 10:01
  benefit to taking it when you're maybe in an underfueled state?
• 10:04
  I always struggle with this because I feel like creatine and
• 10:08
  also tart cherry juice are almost like diamonds in the
• 10:11
  rough. Because you do see amazing
• 10:14
  benefits of these two items, of these two supplements.
• 10:18
  You are going to see better outcomes of them when you're
• 10:21
  fueling properly. But I do feel like oftentimes
• 10:24
  they're used as band aids because you will possibly see
• 10:28
  benefit of these items or these supplements when you're under
• 10:32
  fueling and people look there first when they're not solving
• 10:36
  the root cause of the problem and therefore the actual problem
• 10:40
  goes unsolved for an extended period of time.
• 10:43
  I kind of view that a little bit like caffeine.
• 10:45
  We've talked a lot about caffeine on this podcast as
• 10:47
  well. Caffeine is a stimulant.
• 10:48
  It doesn't actually give us energy, but it often can feel
• 10:51
  like it's giving us energy. So if we're masking under
• 10:54
  fueling by having a cup of coffee because we feel energized
• 10:57
  when we get it or when we have it, that's not really replacing
• 11:00
  the energy. It's not really giving our body
• 11:01
  energy. It's just giving us something
• 11:02
  that feels like energy. So there is potential for
• 11:06
  benefit perhaps, but it will work best when you are
• 11:09
  adequately fueled. We hear a lot about like when to
• 11:11
  take it, what's the best time to take it, how to take it, a
• 11:14
  loading phase. What is like the average
• 11:18
  recommendation about like how an athlete should actually take
• 11:20
  creatine because there's a lot out there.
• 11:23
  Everybody has their own opinion about like how to take it, So
• 11:25
  what are what is it actually showing as far as there being
• 11:28
  benefit to taking it? When we're talking about
• 11:30
  creatine supplementation, consistency is the big thing.
• 11:34
  You want to be taking it every single day and that can be
• 11:38
  whenever it works best in your schedule.
• 11:41
  So if it means that at breakfast that works best for you, then
• 11:44
  that works best for you to be doing it at breakfast every day.
• 11:47
  The dose amount we're looking at around 3 to 5 grams daily.
• 11:50
  Usually when we get those creatine supplement powders, the
• 11:54
  serving size is usually 5 grams. Is there a loading phase there?
• 11:58
  Is a loading phase when it comes to creatine, there's two common
• 12:02
  protocols that you can do to load the muscle.
• 12:04
  The first one is 5g, which Lily just talked about.
• 12:07
  You should be taking about 5 grams every day anyways for four
• 12:11
  weeks. And we have seen in the research
• 12:13
  that 5 grams a day for four weeks is going to completely
• 12:17
  load or saturate the creatine stores in the muscle.
• 12:20
  Another way to do that if you're looking for faster results, is
• 12:24
  doing a 20G per day protocol for five to seven days.
• 12:28
  One of the things that we hear a lot or we get a lot of questions
• 12:30
  about is water retention with taking creatine.
• 12:33
  Is that something that can happen?
• 12:34
  Is it something that lasts the whole time?
• 12:36
  Does it go away after a while? What are we looking at from that
• 12:39
  perspective? There is some water retention
• 12:42
  oftentimes with creatine. If you remember what Lily said,
• 12:45
  creatine monohydrate, right? So it's going to be bound to
• 12:47
  some water weight has shown to stabilize though after the
• 12:51
  loading phase or after a prolonged period of time.
• 12:53
  I do. I also think that a lot of
• 12:55
  athletes are probably taking their creatine incorrectly, and
• 12:59
  oftentimes if you're bloated or you're feeling kind of puffy
• 13:02
  from creatine intake, it's because it's not properly
• 13:05
  absorbed and digested. What is improper taking of
• 13:08
  creatine? Let's just say proper intake of
• 13:10
  creatine would be completely mixing the creatine into a
• 13:14
  product or a beverage. If you are putting it into a
• 13:18
  beverage and there's a white kind of film or powder at the
• 13:21
  bottom of the beverage when you're done, that shows me that
• 13:23
  it's not completely dissolved. So that would be the first thing
• 13:26
  that I look at. I also always recommend creatine
• 13:29
  with about 15 grams of carbohydrates because we do see
• 13:33
  better absorption with a little bit of an insulin spike.
• 13:35
  Before we talk about one of the biggest questions that I get,
• 13:38
  which is around creatine gummies, do either of you take
• 13:41
  creatine? I take creatine.
• 13:42
  I also take creatine. I'm not the best consistent wise
• 13:45
  but I do take creatine. How do you take it?
• 13:47
  What's your favorite way to take it?
• 13:48
  What's your favorite way to mix it in things?
• 13:50
  Because some of the things that we hear a lot of people say is
• 13:53
  that they don't like mixing it in something or they feel like
• 13:56
  it can be gritty or sandy textured.
• 13:57
  So what are your recommendations for how to take it?
• 14:00
  Or maybe how do you take it? Hot beverages I think are the
• 14:03
  way to go. It just dissolves so much
• 14:05
  easier. So I do it in coffee.
• 14:07
  If I do tea at night, sometimes I'll do it in tea, but usually
• 14:10
  coffee is where I take it and that's just because consistency
• 14:13
  wise, that's when I take it. The best is when I remember to
• 14:16
  put it in my coffee. I also struggle sometimes with
• 14:19
  consistency and I know that I have athletes that struggle with
• 14:22
  consistency. So when we look at creatine,
• 14:25
  when the muscle is actually completely loaded, you will see
• 14:29
  the benefits of creatine for about 6 weeks afterwards.
• 14:33
  So for athletes that might have something coming up or like if I
• 14:37
  have a race or some type of competition coming up, I might
• 14:41
  load because I know I'm going to get benefits for at least six
• 14:44
  weeks after that. Because again, as a busy mom or
• 14:47
  as an athlete that's traveling all the time, like consistency
• 14:50
  can be. Really hard.
• 14:51
  Do you have a favorite way to take it, Riley?
• 14:53
  I also do it in the beverage or I'll put it in a smoothie or a
• 14:56
  yogurt bowl. I will incorporate it into some
• 14:59
  sort of food and make sure that it properly blends in.
• 15:02
  What about you though? Do you take it?
• 15:04
  I know that you don't love this food product, but I think mixing
• 15:08
  it in applesauce works really well because then I get a little
• 15:10
  bit of carbs with it too. And I personally love an
• 15:13
  applesauce. It's not Riley's favorite, but I
• 15:15
  love applesauce. So if you've worked with me,
• 15:17
  you've probably heard me recommend Applesauce, so I'm
• 15:19
  sorry. Recommend applesauce all the
• 15:20
  time. I just personally don't like it.
• 15:22
  Like I have it all. Like it's all over my house,
• 15:25
  it's all over my Instagram feed. All of my athletes are taking
• 15:27
  it. Just not my thing.
• 15:29
  And that's the best part about nutrition is that if there's
• 15:32
  something that doesn't feel aligned with you, your
• 15:34
  preference is there's usually something else we can find that
• 15:37
  is and that you enjoy a little bit more.
• 15:39
  And if it's applesauce, great. And if it's not applesauce,
• 15:41
  that's great too. I do want to talk about creatine
• 15:43
  gummies because I feel like I get so many ads on social media
• 15:47
  for creatine gummies for like these are these fun way to take
• 15:51
  creatine, they taste really good and all of that.
• 15:54
  So what about creatine gummies? What are our thoughts on
• 15:57
  creatine gummies? So creatine gummies, yes, are
• 16:00
  the big fad right now. The big thing with really any
• 16:03
  supplement when we're changing our form of what we're taking it
• 16:07
  with is how the manufacturing is going to affect the supplement
• 16:10
  that we are taking with gummies. Of course, we are making
• 16:14
  creatine into something else. And so you are going to be
• 16:18
  adding heat and you're going to be adding water to the creatine
• 16:21
  and that could cause the creatine to breakdown, which
• 16:24
  means that we aren't even getting the creatine that we're
• 16:27
  hoping to get from these gummies.
• 16:28
  And it also a lot of the time these gummy products are not
• 16:33
  third party tested. And what that means is that
• 16:36
  there is an outside party that is testing the product to make
• 16:40
  sure that what is on their supplement fact label is in the
• 16:43
  actual product. A lot of the gummies did not
• 16:46
  have what they said they had and that is mostly because of the
• 16:50
  manufacturing of these gummies. You're breaking down the
• 16:52
  creatine that you say is in the product before it even is on our
• 16:56
  shelves. I think one of the other
• 16:57
  problems is the amount that you have to consume of these gummies
• 17:01
  to get 3 to 5g per day is a significant amount, which means
• 17:06
  that we're consuming quite a bit of the product.
• 17:09
  Which means you might have to buy more of the product if it's
• 17:12
  truly able to contain that amount of creatine in the 1st
• 17:15
  place. If manufacturing didn't
• 17:16
  interfere with the total amount that you might get from a
• 17:19
  singular gummies, that means we might not actually be getting
• 17:21
  the benefit of it and you might just be consuming like not
• 17:24
  nearly enough to get the full benefit of creatine.
• 17:27
  And a lot of these gummies don't use creatine monohydrate, which
• 17:31
  is like we've talked about the supplement that has the most
• 17:33
  research supporting it. And a lot of people are trying
• 17:36
  to find like, how can we maximize or sell creatine more?
• 17:40
  Because, you know, creatine monohydrate is the most widely
• 17:43
  available product, and it's also the cheapest product out there.
• 17:46
  So people are always looking at ways to repackage and resell
• 17:49
  things. And make it more expensive for
• 17:51
  you. The form of creatine that I take
• 17:53
  or the brand of creatine I take it is actually Now Foods
• 17:56
  Creatine Monohydrate. Riley does have a discount code
• 18:00
  correct with Now Foods. I do.
• 18:02
  You can use my name Riley Reilly on the Now Foods website and you
• 18:07
  can get 20% off. They have a creatine powder and
• 18:11
  they also have a micronized creatine powder.
• 18:13
  We are going to actually link those in the podcast show notes.
• 18:16
  That way you can easily get them.
• 18:17
  I'll also leave Riley's discount code as well.
• 18:20
  There are plenty of other creatine monohydrate options out
• 18:22
  there and available on the market too that are third party
• 18:25
  tested that are safe to take as an athlete and ones that maybe
• 18:28
  we would recommend as far as a supplement to take for athletic
• 18:32
  performance. Is it something that we
• 18:35
  recommend for HA recovery? Do we recommend it for HA
• 18:38
  recovery? No.
• 18:39
  Do we recommend it for athletic performance?
• 18:41
  Yes. There is new literature coming
• 18:43
  out to that maybe supports creatine and a normal cycle, but
• 18:49
  I'm really hesitant because I think there's some other 10
• 18:53
  founding factors there. 18 is not going to help you overcome
• 18:56
  your energy deficit. We talk about this all the time.
• 18:58
  To come out of a low energy availability state, you have to
• 19:01
  reverse your energy deficit. You have to come in a positive
• 19:03
  energy balance and creatine is not going to help you accomplish
• 19:07
  that. Yes, if you're not watching the
• 19:09
  video feed, both Lily and I are nodding our heads in agreement.
• 19:11
  It's not going to help push you into a positive energy balance,
• 19:14
  but it is something that we do recommend for our athletes
• 19:17
  perhaps that are working on athletic performance.
• 19:20
  Do you have anything else like final tips about creatine?
• 19:22
  Anything else that you want to say before closeout today's
• 19:25
  episode? The last thing I'm going to say
• 19:27
  about creatine, and I feel like the story around it has changed
• 19:30
  because it has become so popular, but creatine is not a
• 19:33
  steroid. I think there's a lot of
• 19:35
  misconception at least 10 years ago about creatine.
• 19:39
  Creatine is not a steroid. If you do have questions about a
• 19:42
  specific supplement or more questions about creatine, please
• 19:45
  reach out to us or leave your questions in the comments of
• 19:47
  this podcast. You can always find us online
• 19:49
  for questions too. You can find Riley on Instagram
• 19:52
  at Riley dot Beatty dot nutrition, you can find at Lily
• 19:55
  Rhymer nutrition, and you can find me at Jenna dot Fisher dot
• 19:58
  nutrition. Thank you so much for listening
• 20:00
  to this episode of the Eat More Carbs podcast.
• 20:02
  Please make sure you rate, subscribe and review.
• 20:04
  And as always, remember to eat more carbs.