Creatine is one of the most well-researched and effective sports nutrition supplements for improving exercise performance. But that isn’t what I’m going to talk about in this podcast episode. Instead, I want to give the spotlight to creatine’s new moment in the sun thanks to evolving research linking it to improving brain and bone health. And then tying all this together, I’ll profile why it may just be one supplement that women could especially benefit from over men during their reproductive lifespan and beyond.

Links referred to in the podcast

• Systematic review of creatine supplementation and cognitive function 2018 https://pmc.ncbi.nlm.nih.gov/articles/PMC6093191
• Systematic review of creatine supplementation and cognitive function 2022 https://pmc.ncbi.nlm.nih.gov/articles/PMC9999677
• Systematic review of creatine supplementation and cognitive function 2024 https://pmc.ncbi.nlm.nih.gov/articles/PMC11275561
• Clinical trial of creatine supplementation and CBT in the treatment of depression https://pubmed.ncbi.nlm.nih.gov/39488067
• Review of creatine supplementation and its applications for brain health https://pmc.ncbi.nlm.nih.gov/articles/PMC10721691
• Dr Darren Candow on Instagram https://www.instagram.com/dr.darrencandow
• Clinical trial of creatine supplementation on bone health in post-menopausal women https://pmc.ncbi.nlm.nih.gov/articles/PMC10487398
• Creatine supplementation in women’s health: A lifespan perspective https://pmc.ncbi.nlm.nih.gov/articles/PMC7998865

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Adopting a plant-based diet is a trend that continues to grow in popularity. However, for people focused on muscle growth and strength due to their athletic pursuits, there may be concerns about whether their muscle development and sports performance are being compromised by eating predominantly protein from plant foods. In this podcast episode, I’ll explore the fundamental differences between animal and plant-based proteins, discuss the primary supplements available for each type, and review recent research on the effect of these different protein sources on muscle growth, strength and physical performance.

Links referred to in the podcast

• Systematic review of animal vs plant protein on muscle mass, strength and physical performance https://pubmed.ncbi.nlm.nih.gov/39813010

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Type 2 diabetes is a metabolic disorder characterised by high blood sugar levels due to insulin resistance or insufficient insulin production. It's a growing global health concern. While diet, exercise and medication form the cornerstone of diabetes management, researchers are continually exploring new avenues to improve blood sugar control. One such area gaining traction is the use of probiotics that can alter gut and metabolic health. But can these tiny microorganisms make a meaningful difference for people with type 2 diabetes? That’s what I explore in this episode.

Links referred to in the podcast

• Review of the effects of probiotics on glucose control in T2DM https://pubmed.ncbi.nlm.nih.gov/39349104

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Irritable bowel syndrome (IBS) is a common gastrointestinal issue marked by abdominal pain, bloating, diarrhoea and constipation. This chronic condition can lead to anxiety, depression and a reduced quality of life. With no definitive trigger or treatment, managing IBS can be challenging. However, diet changes can positively influence IBS. In this podcast episode, I’ll outline evidence for various approaches, from supplements like probiotics right through to low-FODMAP diets.

Links referred to in the podcast

• Review of nutritional interventions in IBS https://pubmed.ncbi.nlm.nih.gov/39110917

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We’re all getting older and living longer lives than ever before. But as we age, we are faced with a higher risk of nutritional frailty. This is marked by unintentional weight loss, loss of muscle mass and strength which increases the likelihood of disability. In this podcast episode, I highlight how our nutrition needs change as we age and why a firm focus is needed in preserving muscle mass through a combination of resistance exercise and additional protein.

Links referred to in the podcast

• Review of protein supplementation combined with resistance training in older adults https://pubmed.ncbi.nlm.nih.gov/38753309

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Creatine is one of the most well-researched and effective sports nutrition supplements for improving exercise performance. So it is no surprise that interest in using creatine supplements to enhance performance during intense activity has grown dramatically over the last few years. One of the most common ‘use cases’ for creatine supplements is for muscle and strength gains. This makes creatine a popular choice by strength and power sports athletes, bodybuilders and recreational exercisers to supplement their resistance training. In this podcast episode, I dig deeper into what creatine is, how it may work and importantly: what the latest scientific evidence has to say about how it performs in maximising muscle gains.

Links referred to in the podcast

• IOC Consensus Statement on dietary supplements for use by high-performance athletes https://bjsm.bmj.com/content/52/7/439
• Systematic review of creatine supplementation and body composition https://pubmed.ncbi.nlm.nih.gov/39074168

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Heard about hydrogen water? It is regular water that has extra hydrogen infused in it and it’s one of the latest health trends with proponents claiming it will fight off disease, reduce inflammation, boost energy, improve mental health and enhance athletic performance. That’s quite a list of impressive claims. But what does the research have to say? That’s what I explore in this podcast to see if hydrogen water can live up to the hype or if it should be labelled the latest health hoax.

Links referred to in the podcast

• Systematic review of molecular hydrogen and exercise performance https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1387657/full 
• Hydrogen water and long-COVID https://pubmed.ncbi.nlm.nih.gov/38794767
• Systematic review of health claims of hydrogen water https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10816294

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No one nutrient gets greater focus in the sports and performance world than protein – and for good reason. Protein builds and powers our muscles and with that comes strength and performance gains – something just about every athlete wants to have more of. Understanding how dietary protein improves muscle mass, strength and performance is crucial. Two topics that are hotly debated are the role of protein type and timing around a resistance training program. And they’re the topics I’m going to tackle in this podcast episode.

Links referred to in the podcast

• Network meta-analysis on the effect of protein type and timing on muscle and physical performance https://pubmed.ncbi.nlm.nih.gov/38039960
• Systematic review on the effect of protein supplementation on resistance-training mass and strength gains 2017 https://bjsm.bmj.com/content/52/6/376.long
• Rethinking protein intake and timing needs https://www.mysportscience.com/post/rethinking-protein-intake-needs

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Some aspects of ageing may be inevitable, but when it happens together with an accelerated loss of weight, muscle mass and strength it makes an older person much more susceptible to disability, poor quality of life and earlier death. The condition is called sarcopenia and it is underpinned by chronic inflammation. Diet and lifestyle changes can go a long way in preventing and treating sarcopenia and inflammation. And now research is adding to this by looking at the role of probiotics as a way to influence the gut microbiome and with that, the muscle loss and inflammation seen in sarcopenia. That’s what I’ll be exploring in this podcast.

Links referred to in the podcast

• Systematic review of probiotics in adults with markers of sarcopenia https://pubmed.ncbi.nlm.nih.gov/38370462

Episode transcript
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Interest in collagen supplements continues to grow – and for good reason. That’s because despite rubbish claims that are way off the mark that there is ‘no evidence they work’ and ‘all the research is funded by the collagen industry’, the reality is very different. In past podcasts I’ve delved into the topic of hydrolysed collagen supplements and skin health and where there are now dozens of blinded randomised controlled trials showing a benefit in increasing skin moisture and elasticity and reducing wrinkles – with many of the studies free from any conflict of interest and all supported by plausible mechanisms as to why collagen, and not other protein sources, can do this. But for this podcast, I want to focus on one of the other reasons that people may take collagen: and that’s to give relief from joint pain and stiffness. So for this episode, I’m going to focus on arthritis and outline what the clinical evidence says and what unique biological mechanisms could be at play to support a unique effect of collagen supplements.

Links referred to in the podcast

• Podcast Episode 82 - Collagen supplements: an update on the evidence for health benefits  https://thinkingnutrition.buzzsprout.com/808853/9137267-collagen-supplements-an-update-on-the-evidence-for-health-benefits
• Podcast Episode 120 - Tendon troubles: can collagen supplements help with tendon repair? https://thinkingnutrition.buzzsprout.com/808853/13372233-tendon-troubles-can-collagen-supplements-help-with-tendon-repair
• Systematic review of hydrolysed collagen in skin ageing 2023 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10180699
• Systematic review of collagen supplementation in osteoarthritis 2018 https://pubmed.ncbi.nlm.nih.gov/30368550
• Review of collagen supplementation for joint health 2023 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10058045
• Systematic review of undenatured collagen and osteoarthritis 2023 https://pubmed.ncbi.nlm.nih.gov/37854210

Episode transcript
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