Articles
Step off the glucose rollercoaster
Have you ever noticed how your energy feels great after a meal, only to crash a little later, leaving you feeling tired, moody or craving more sugar? That’s the “glucose rollercoaster” at work. And it doesn’t just affect people with diabetes, it affects everyone. Here is what is happening when we have regular spikes. You eat a meal, maybe one especially high in sugar or refined carbs. This will cause your blood sugar levels to rise quickly, which will make you feel temporarily energised and maybe even euphoric. This is the classic sugar high. As a response your body will release insulin, a hormone that helps move sugar out of your bloodstream and into your cells for energy or storage. This is a normal, healthy process. Sometimes, especially after a high-sugar meal, the body may release more insulin than needed, causing blood sugar to drop more sharply than ideal. That’s the dip you see in the rollercoaster graph, the part where the energy boost fades and the crash sets in. Now you feel it. You feel tired, unmotivated and maybe even irritable. Your brain and body register this drop as an energy emergency. It shouts to you “get more energy, FAST!”. So you crave more sugar or carbs, and the cycle repeats. Are you on a glucose rollercoaster? Do you: “Crash” in the afternoon? Feel shaky/irritable if meals are delayed? Need caffeine to “push through” dips? Crave sweets 1-2 hours after meals? Find it hard to stop at one portion of refined carbs (biscuits, pastries, white bread)? Find yourself nibbling on sugary snacks in the evening? Eat carbs alone (toast/juice/pastry without protein)? Skip breakfast or go >5 hours between meals? Have large, late dinners? Sleep worse after sugary or heavy dinners? Wake at night feeling wired or hungry? Have brain fog or poor focus 60-120min after eating? Workouts feel sluggish after a high-carb, low-protein meal? If you answered “yes” to more than 2 questions, that means that you are likely on a roller coaster, time to work on meals and behaviours. NOTE: If you’re metabolically healthy (meaning your body responds well to insulin), these blood sugar swings tend to be milder and better controlled. You might still feel a dip, especially after a high-carb or sugary meal, but it won’t be as dramatic or frequent. However, if you have insulin resistance, prediabetes or poor metabolic flexibility, these ups and downs can become more extreme and harder to recover from. Research shows that these rapid rises and falls can cause: Increase fat storage (especially around the belly) Chronic fatigue Insulin resistance Mood instability and anxiety Poor sleep GLP-1: The hormone everyone’s talking about and how collagen can support it If you’ve heard the buzz around “GLP-1” lately, you’re not alone. From medical journals to social media, everyone is suddenly talking about this incredible gut hormone. GLP-1 (Glucagon-Like Peptide-1) is naturally released by your gut after eating. It signals your pancreas to release insulin (helping control blood sugar), slows down gastric emptying (so you feel fuller for longer), and helps reduce cravings and appetite. Natural ways to control your GLP-1 When it comes to controlling your blood sugar, we believe in eating healthy first, and only supplementing when diet simply isn’t enough. Certain nutrients, especially fibre and proteins, trigger your body’s natural GLP-1 production, which is why we often feel fuller after eating a high-protein meal. Fibre: What it does: Viscous (soluble) fibre forms a gel in the gut that slows carbohydrate absorption, which blunts the post meal glucose rises. It also is fermented by gut bacteria, into short chain fatty acids (postbiotics), which directly stimulate these little cells in our intestine, the L-cells, to release GLP-1. In the graph below you can see how fibre can affect the glucose curve. Look at how sugary foods can spike the glucose curve, as well as refined carbs like bread- compared to a meal high in fibre. Oats, barley, legumes, fruit pectins (apples, pears, citrus), vegetables, seeds and functional fibres when needed like psyllium husk, inulin or glycomannan (Skinny Fibre). Try to aim for around 30g of fibre at least a day. Around 5-10g of fibre a meal. Remember to introduce fibre slowly and drink lots of water. Protein: As protein is digested into amino acids/peptides, it activates nutrient-sensing receptors in the gut which then stimulate the GLP-1 release. Specific amino acids are consistently shown to be potent triggers. Pre-meal whey protein can reduce post-meal glucose, partly via incretin effects and slower gastric emptying. Very exciting and new research is showing how cutting the strands of collagen into specific peptides can make its effects more targeted towards glucose-lowering effects. Having a pre-meal whey protein shake, ensuring protein at every meal is a great way to naturally support your GLP-1 system. Foods to help boost your body’s natural GLP-1 production: Protein-rich foods such as free-range, organic meats, poultry, fish, eggs, yogurt, beans, lentils, nuts, and seeds all stimulate GLP-1 release and promote that wonderful feeling of fullness. The research: American Journal of Clinical Nutrition (2023) showed that whey protein “pre-meal” lowers post-prandial (post meal) glucose spikes and was proposed to raise GLP-1 levels. Healthy fats, such as the omega-3 fatty acids found in olive oil, avocados, certain nuts (like walnuts), seeds (chia, flax), and fatty fish (salmon, mackerel, sardines), increase GLP-1 release and slow stomach emptying. The research: A very interesting study in the journal Nutrients 2022, in people with pre-diabetes, extra virgin olive oil added to a meal, was linked to higher GLP-1 and better insulin response. Fibre, especially soluble fibre in whole grains (oats, barley), legumes, vegetables (artichokes, asparagus, carrots), fruits (apples, oranges, pears, avocados), and seeds, is fermented by gut bacteria into short-chain fatty acids (which then activate receptors in our intestinal cells), which promote GLP-1 secretion. The research: Gut Microbes (2024). Probiotics and fermented foods such as yogurt, kefir, sauerkraut, kimchi, miso and tempeh. These foods definitely support gut health, but at the moment we are still waiting for research to show direct GLP-1 contribution. Dark chocolate (at least 70% cacao) contains flavanols that firstly are great as antioxidants but also may influence gut-hormone signalling, but direct GLP-1 effects in humans aren’t conclusive yet.
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The science behind (and the truth about) our creatine
Here at Sally-Ann Creed, we hold purity and integrity as a core belief. It’s why we use only the best ingredients in our products, and rely on the latest science when offering our advice. Creatine as a product comes with some incorrect preconceptions, and we wanted to clarify some of these for you, especially as we’ve been getting some questions lately. There have been over SIX HUNDRED clinical trials involving more than 13000 people over the last 30 years testing the long-term efficacy and implications of taking creatine. After all these years, and after all these clinical trials have been conducted in humans on both healthy and medically managed populations, there have been NO adverse events reported. In one of the most recent metastudies (a study conducted using the results of other studies), it was found that “When the number of participants reporting side effects was considered from all studies, no significant differences were observed in the frequency of GI issues (PLA 4.05%, Cr 5.51%, p = 0.820), muscle cramping/pain (PLA 0.07%, Cr 0.52%, p = 0.085), or any other of the 33 side effects evaluated, including clinical markers of health and renal function.” In plain english, what that means is that there are no significant side effects from taking creatine. Any suggestion that creatine can cause these adverse side-effects is simply false. Our team has spent MONTHS researching the benefits and possible side-effects of creatine, and both our dietitian and food scientist have given it the big thumbs-up as the benefits (reduced brain fog, more energy, etc) are undeniable. Once we had done our research, we then spent weeks sourcing products from around the world. Because the quality and integrity of our products is so important to us, after much research and deliberation, we chose the purest creatine that we could find. Yes it comes from China, but it’s also as pure as that from Europe, but just more affordable, so that you as the consumer don’t need to pay an arm and a leg for the wonderful benefits of this product. We’re not ashamed of our suppliers, because they’ve been fully vetted and accredited, and always meet or exceed European standards. Our creatine is 99.9% pure. While some creatines may contain high levels of these harmful chemicals, our creatine contains virtually none, and is one of the cleanest creatines you can find: Diacyanimide: <0.005% Creatinine: <0.01% Dihydrotriazine: None Heavy metals: <0.001% FUN FACT: There have been claims that creatine was banned in France due to a cancer risk. The truth is that yes it was, but this was due to an opinion piece (not a clinical study) written by the AFSSA, which was later reversed after proper research proved that there was no proof that creatine caused cancer, and has been on sale ever since. In fact, a 2015 study looking at supplemental creatine of 7g per day for 7 days and then 5g for 23 days does not lead to increase of carcinogenic heterocyclic amines. “Individual analyses revealed that diet, rather than creatine supplementation, was the main responsible factor for HCA formation in these cases. This study provides compelling evidence that both low and high doses of creatine supplementation, given either acutely or chronically, did not cause increases in the carcinogenic HCAs”. The undeniable benefits of creatine: As women enter menopause, their oestrogen levels naturally decline, causing, among other things, brain fog. Creatine has proven to be an incredible way of countering this. People often mistakenly believe that because of this, creatine is a hormone regulator. The great news is that creatine’s positive impact on our brain function helps beat that brain fog, allowing us to better manage our menopausal brain fog and live life to the fullest. Creatine by itself does not cause mass gain. This is a common misconception caused by the fact that many bodybuilders use it as a means to increase their energy levels, and boost recovery. Without weight training, creatine will simply boost the levels of energy-boosting ATP in your body, allowing you to achieve more. As we mentioned at the start of this blog, we trust in science, and we want you to trust us too. We also understand that sometimes fear can be a barrier, so if you’d like to read more about creatine, you can browse over 20 studies listed on our creatine page here. Otherwise, please feel free to email us any questions you might have to our dietitian Carrie-Ann, who will be happy to answer any questions you might have, and hopefully put your mind at ease. All our love, The Sally-Ann Creed team
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The truth about creatine and heat
Creatine is one of the most studied, useful and safe supplements around, and creatine and heat is a critical part of those studies. If you want to learn more about the benefits of creatine, please see our blog here. It’s also incredibly easy to take daily, you can stir it into water, milk, smoothies, oats and yes, even coffee. As myth busters, we spend a lot of time talking with clients about supplement myths. One that is very common, is the idea that a hot drink, or even a hot warehouse, will convert creatine monohydrate into the inactive waste product creatinine. In this blog we will be focusing on two questions to help you: “Does heat destroy creatine?” “Do coffee/caffeine and creatine ‘cancel’ each other out?” 1. Creatine and heat Powder form (in the tub):Creatine is VERY heat stable in powder form. In fact, there is a study that looked at creatine powder for 3 years at temperatures above 40 degrees Celsius and there was no breakdown. Only trace amounts (0, 01%) were seen after 44 months at 60 degrees Celsius. In other words, even in very hot warehouses, your creatine is safe. Once mixed in a drink:In solution (added to a fluid), creatine slowly converts to creatinine. The rate depends on pH, temperature and time. A study looked at this and showed at 25 degrees Celsius for 3 days, the expected loss is about 4% at pH 5.5 (filter coffee, some herbal teas), 12% at pH 4.5 (strong black tea, tomato juice, yoghurt) and 21% at pH 3.5 (some fruit juices, sports drinks, kombucha and some soft drinks). At neutral pH (6.5-7.5) like water or milk, it’s relatively stable over those 3 days. The conversion stops at very low pH (< 2.5), which is why creatine isn’t degraded in your stomach and also at very high pH (> 12). Fresh coffee sits around pH 5 and starts out hot (60-85 degrees celsius), then cools quickly. From the graph above, meaningful losses take hours, not minutes, especially as the mug cools. So practically wise, adding creatine to hot coffee and drinking soon after mixing keeps losses trivial. If you plan to let it sit, use cool/neutral pH options (water or milk) instead. No studies, as of yet, have timed creatine in boiling coffee to the minute, but putting the equations together, if you have your creatine in warm/hot liquids in the first 10-15 minutes your loss is well under 5%, as your mug most likely cools below 60 before degradation is really accelerated. What we wouldn’t suggest is leaving your coffee there for an hour or more, you might lose double-digit percentages, and the coffee tastes awful by then anyway. 2. Creatine and caffeine: why the evidence looks “mixed” Does ingesting caffeine at the same time blunt creatine performance benefits? Like many concerns about creatine, it started with an old, small participant size study. In 1990s, 9 participants showed less effect on muscle performance with creatine supplementation when caffeine was added. However, muscle creatine levels increased. The study was not brilliant, it was small (n=9), all male and uses a very specific isokinetic lab test. The doses are hefty (creatine 30 to 40 g/day and caffeine 350-450 mg/day) and were taken together for 6 days, this isn’t how most people use them. Newer controlled work is far less dramatic. A randomised study comparing creatine alone vs creatine and caffeine tablets vs creatine and coffee during 5 days of loading, and found no significant performance differences among creatine groups. Systematic reviews have concluded that evidence of a consistent negative interaction is inconclusive and protocol-dependent. Some studies even show neutrality or even benefit of caffeine and creatine when programmed sensibly. In our opinion, the caffeine in coffee which ranges from 95mg in 1 cup filter, to 40-80mg in an espresso is not comparable to the 350-450mg caffeine tablet/supplement seen in studies anyways. So the bottom line, creatine is heat-stable and coffee-friendly. Stir it into your coffee and enjoy within 30 minutes. The “caffeine cancels creatine” idea is old and inconsistent. If you’re cautious, take your creatine any time with water or milk and keep your coffee for your collagen 😊. References: Trexler ET, Smith-Ryan AE, Roelofs EJ, Hirsch KR, Persky AM, Mock MG. Effects of Coffee and Caffeine Anhydrous Intake During Creatine Loading. J Strength Cond Res. 2016;30(5):1438-1446.https://pmc.ncbi.nlm.nih.gov/articles/PMC4808512/pdf/nihms-724283.pdf Kreider RB, Jäger R, Purpura M. Bioavailability, Efficacy, Safety, and Regulatory Status of Creatine and Related Compounds: A Critical Review. Nutrients. 2022; 14(5):1035.https://www.mdpi.com/2072-6643/14/5/1035 Trexler ET, Smith-Ryan AE, Roelofs EJ, Hirsch KR, Persky AM, Mock MG. Effects of Coffee and Caffeine Anhydrous Intake During Creatine Loading. J Strength Cond Res. 2016;30(5):1438-1446.https://pubmed.ncbi.nlm.nih.gov/26439785/ Jäger R, Purpura M, Shao A, Inoue T, Kreider RB. Analysis of the efficacy, safety, and regulatory status of novel forms of creatine. Amino Acids. 2011;40(5):1369-1383.https://pmc.ncbi.nlm.nih.gov/articles/PMC3080578/
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The truth about our Whey Protein Isolate
At Sally-Ann Creed we are passionate about bringing the best, clean and pure supplements to promote health and longevity to our clients. Let’s explain why our Best Whey Isolate stands out compared to others. We asked our dietitian to compare several popular whey protein powders on the market, and here’s what you need to know to make the best choice for your family. Whey protein is the by-product of cheese manufacturing (at Sally-Ann Creed we get ours from USA mozzarella production). It originally starts with cow’s milk which contains two types of protein—whey (80%) and casein (20%)—remember Little Miss Muffet?. During cheesemaking, enzymes are added to the heated milk which cause the casein in the milk to coagulate, or change to curd, separating from a liquid substance. The liquid substance is the whey which is further separated into the three types of whey. Side note: Both whey and casein are high-quality complete proteins, however casein is referred to as a “slow” protein due to its slow absorption and digestion whereas whey protein is much quicker to digest and higher in leucine. FUN FACT: Did you know that creatine is NOT a protein? It’s a compound that is naturally created to help provide energy to the cells in your body. It is used in conjunction with protein to promote muscle growth when combined with weight training. Pure protein with superior quality: Our Best Whey Isolate is made with only whey protein isolate sourced from quality mozzarella. Giving you a product that’s 86% pure protein. Compared to other products that range between 66% and 71% protein, we lead the whey. 😂 Why choose whey isolate? Ideal for those with lactose intolerance Absorbs quickly for faster recovery and body usage Contains minimal carbs (0g sugar) Per serving protein comparison: Creed Whey Isolate: 31g protein (86%) Best Whey Isolate: 20g protein (86%) Competitor 1: 23g protein (72%) Competitor 2:20g protein (69%) Competitor 3: 25g protein (65%) Clean, Minimal ingredients: We believe in keeping our products simple, clean and natural. The only ingredients in our Best Whey Isolate are whey protein isolate and sunflower lecithin. Absolutely no sugar, artificial sweeteners, flavourings or unnecessary fillers. In contrast, other brands include: Vegetable oils Sugars, syrups Artificial flavourings Preservatives Maltodextrin Natural Flavours: Our whey comes in two flavours: Unflavoured Chocolate—made with real, non-GMO cocoa powder for a natural, wholesome taste Unlike other products loaded with artificial flavours we wanted our customers to be able to customise their protein smoothies with alternative flavours from nature such as berries, nut butter or vanilla extract. Low-Carb Friendly: With 0g sugar and only 1.5g carbs per serving, our Whey Protein Isolate is perfect for those seeking a high-quality protein for daily use without the added unnecessary and unclean ingredients- because you deserve nothing but the best. Product Name Creed Whey Isolate (36g serving) Best Whey Isolate (24g serving) Product A (32g serving) Product B (38g serving) Product C (29g) Protein amount 31g 20g 23g 25.3g 19.6g Protein type Whey Protein Isolate Whey Protein Isolate Whey Protein Isolate, Whey Protein Hydrolysate, Whey Protein Concentrate Whey Protein Concentrate, Whey Protein Isolate, Whey Protein Isolate, Whey Protein Concentrate Carbohydrates 1.5g 1.2g 2.8g 7g 1g Flavours Plain and chocolate (cocoa powder) Plain and chocolate (cocoa powder) Cocoa, speckled eggs, milk tart etc Biscuit flavour, birthday cake, chocolate etc Vanilla Ingredients Whey protein isolate and lecithin (sunflower) Whey protein isolate and lecithin (sunflower) Protein blend (Whey Protein Isolate, Whey Protein Hydrolysate, Whey Protein Concentrate), Cocoa Powder (7 %), Flavouring, Sodium Chloride, Stabiliser, Non-nutritive Sweetener Blend (Sucralose, Acesulfame-K), Whey Protein Concentrate, Whey Protein Isolate, Cookie Crumbs (13,2 %) , Flavouring, Stabiliser (Xanthan Gum), Pink Himalayan Salt, DigeZyme® (Multi-Enzyme Complex), Non-nutritive Sweetener (Sucralose). Whey Protein Isolate, Whey Protein Concentrate, Cocoa Powder, Craftie Inuin, Fat Powder, MCT Powder, Stabiliser, Pink Himalayan Salt. Emulsifier, Non-nutritive Sweetener [Steviol Extract), Digezyme® (Digestive Enzyme Blend: Amyloses, Proteases, Lipases, Lactases and Cellulases)
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What are endocrine disruptors?
Information (and misinformation) is everywhere in the media, so it’s easy to feel overwhelmed. One topic that often raises questions is endocrine disruptors (EDCs). Our role at Sally-Ann Creed is to provide you with the science and context, we’re not here to create fear, but to educate and empower. In this blog, we’ll look at what EDCs are, where they’re found, how they may affect health and simple daily swaps to reduce exposure. According to the Endocrine Society (2025), “An endocrine-disrupting chemical (EDC) is defined as: ‘an exogenous chemical, or mixture of chemicals, that can interfere with any aspect of hormone action.’ These can include natural or manufactured chemicals, such as pesticides, biocides, chemicals in plastic polymers (including breakdown products or constituents), food contact materials, cosmetics, and others.” Hormones are chemical messengers that help regulate metabolism, growth, reproduction, mood and sleep. They’re made by your endocrine system which includes your pituitary, thyroid, pancreas, adrenal glands and ovaries or testes and travel through the bloodstream to act on target tissues. Examples include insulin, oestrogen, testosterone, thyroid hormones, cortisol and adrenaline. Image source So why should we be aware of endocrine disruptors? Imagine your body is trying to send critical messages, and something external intercepts or “garbles” it. That’s what EDCs do, they disrupt communication, either by acting like hormones (mimics), blocking hormone receptors or interfering with hormone production or breakdown. When those signals get distorted, even slightly, the effects ripple through the body. You might feel it as changes in your menstrual cycle, thyroid function, sleep, mood, skin breakouts, energy, fertility challenges or weight regulation. Some recent studies are showing: Higher prenatal endocrine disruptor interactions were linked with more behavioural difficulties – Nature 2024. Reviews report associations between EDCs and earlier (or shifted) pubertal development – Jornal de pediatria (2022). In 2023, Europe’s food-safety authority set a much lower tolerable daily intake for BPA (0.2 ng/kg/day), reflecting new evidence. A European biomonitoring project found BPA in 92% of adults, with many exceeding thresholds compatible with that new limit. A 2023 Nature Communications study showed UV nail dryers can damage DNA and cause characteristic mutations in mammalian cells (lab data, not people). In fact, as of 1 September 2025, the EU prohibits TPO (a nail polish photo-initiator) in cosmetics. So we can expect to see more TPO-free formulations. Other studies are exploring links between EDCs and conditions such as PCOS, thyroid disorders, breast and prostate cancers and metabolic syndrome. What are examples of endocrine disruptors and where can we find them in day to day life? (For a more detailed table please see bottom of blog) ❌ Food contact and plastics: Some additives can migrate from packaging (cling wrap, plastic food containers), especially with heat, time, and fatty or acidic foods. ❌ Personal care and cosmetics: Certain fragrances, preservatives (eg some parabens), UV filters and nail products are frequent discussion points. ❌ Thermal receipts “till slips”: Many contain bisphenols (BPA/BPS) that can transfer to skin. ❌ Indoor dust: Household dust can carry phthalates and PFAS from furnishings and finishes. ❌ Pesticide residues on food ❌ Contaminated water or industrial pollution ❌ Cigarette smoke (active and second-hand) ❌ Cleaning products Image source This is particularly important during critical windows of development such as: Pregnancy and fetal development Infancy and early childhood Puberty Perimenopause and menopause What can you do to lower your risk? NB- You don’t need to overhaul your life in one day. But you can make smart, sustainable swaps that reduce your EDC exposure over time. Choose glass or stainless steel containers over plastic Don’t microwave food in plastic, use ceramic or glass Choose natural, fragrance-free or low-tox personal care Switch to eco-friendly cleaning products without synthetic scents Wash produce thoroughly and choose organic where possible Limit handling of thermal receipts Ventilate your home and vacuum regularly to reduce dust-borne chemicals Eat plenty of cruciferous vegetables (broccoli, cabbage, rocket) to support liver detox (may consider milk thistle or Sulforaphane a compound from broccoli that helps our bodies natural detox system) Include fermented foods or probiotics for gut health Endocrine disruptors aren’t something to panic over, but they are something to be aware of. The goal isn’t to live in a bubble or throw out everything you own. It’s about building awareness and making small, consistent swaps that support your body’s natural ability to detox, balance and thrive. Chemical family What it is / role Where you might find it Label clues / aliases Simple swap Bisphenols (BPA, BPS, BPF) Monomers/thermal developers used in plastics & thermal paper Some can linings; thermal receipts; older rigid polycarbonate bottles/lids “BPA‑free” (may still use BPS/BPF); resin code 7 (PC); receipts rarely labelled Heat/store food in glass/ceramic/stainless; choose e‑receipts; avoid heating old polycarbonate Phthalates (DEHP, DBP, DINP; DEP common in perfumes) Plasticisers; solvents/fixatives in fragrance Fragranced personal care; PVC/vinyl (flooring, shower curtains); some packaging Fragrance/Parfum; PVC/vinyl; look for diethyl phthalate (DEP) in perfumes Go fragrance‑free or phthalate‑free; favour non‑vinyl materials; ventilate and wash hands after DIY Parabens (methyl‑, propyl‑, butyl‑paraben) Preservatives in cosmetics/toiletries Lotions, shampoos, make‑up, some wipes Ingredients ending “‑paraben” (e.g., methylparaben) Choose paraben‑free options; keep routines simple (fewer products) UV filters (oxybenzone/benzophenone‑3; octinoxate/ethylhexyl methoxycinnamate) Organic sunscreen filters used in some cosmetics Certain chemical sunscreens; lip balms; foundations Oxybenzone / Benzophenone‑3 (BP‑3); Octinoxate / Ethylhexyl methoxycinnamate If avoiding these, choose mineral sunscreens (zinc oxide/titanium dioxide), plus hats & shade Triclosan Antibacterial agent (now less common) Older “antibacterial” soaps, some toothpastes/cleansers Triclosan; Triclocarban (bar soaps) Opt for triclosan‑free; plain soap + water for routine handwashing Triphenyl phosphate (TPHP) Plasticiser/flame retardant used in some nail polishes Nail polish; occasionally other coatings Triphenyl phosphate; TPHP (metabolite DPHP isn’t on labels) Pick TPHP‑free polish; avoid skin contact with uncured gels; UV‑blocking gloves/SPF for curing lamps
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What is Creatine?
Creatine is a naturally occurring compound that plays an incredibly vital role in energy production, especially during high-intensity activity or increased energy demand. It helps regenerate ATP (adenosine triphosphate) the body’s primary energy currency or, making it essential for movement, recovery, brain function and even healthy ageing. As humans, we get creatine from two sources: Endogenously: meaning the body produces it Exogenously: through dietary intake Creatine is synthesised in the kidneys, liver and pancreas from three amino acids: arginine, glycine and methionine, at a rate of around 1g per day. Once produced, it is transported to tissues with high energy demands, mainly skeletal muscle and smaller amounts are stored in the brain, heart and other organs, where creatine continues to support cellular energy metabolism. An omnivorous diet typically provides 1-2g of creatine per day, primarily from red meat fish and poultry (0.4-1g of creatine per 100g raw meat), In contrast, plant-based foods contain virtually no creatine, which is why vegetarians and vegans often have lower creatine stores and may benefit more noticeably from supplementation. Creatine has an incredibly neutral taste so is very easy to add into your schedule. At Sally-Ann Creed, we always advocate a food-first approach, but when it comes to creatine, supplementation can be particularly effective, especially for those who are plant-based, active or experiencing hormonal changes like perimenopause and menopause. One of creatines primary benefits is its ability to assist with cellular energy. Your body’s quick-burst energy comes from ATP- like a phone battery that drains quickly under load. When used, ATP becomes ADP, losing one phosphate. Phosphocreatine (PCr) acts like a portable power bank, donating a phosphate to recharge ATP. So by topping up your PCr stores, creatine helps your muscles, brain, heart and liver keep performing-delaying fatigue and improving energy output when you need it most. For her: Women naturally store and produce less creatine than men, which may affect energy, strength and recovery, especially during hormonal fluctuations like the menstrual cycle, perimenopause or menopause. Research shows creatine can: Support energy and mood during the luteal phase Enhance strength, tone and recovery Improve cognitive and physical performance without causing bulk The myth that creatine causes “bulky muscles” is unfounded. Most women experience better muscle tone and workout results, not unwanted size. Temporary water retention is mild and actually helps improve muscle performance. For active women or those navigating hormonal shifts, creatine offers real support for metabolism, energy and resilience-without compromising femininity. For him: Men often turn to creatine for the “big three”: strength, size and recovery and for good reason. A 2024 meta-analysis found that men supplementing with creatine gained an average of 4.4 kg in upper-body strength and 11 kg in lower-body strength over 4-12 weeks with resistance training. But that’s not all. Creatine also supports: Faster recovery between sessions Reduced muscle soreness and inflammation Improved bone strength via muscle loading and enhanced osteoblast activity
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Sugar metabolism
Sugar metabolism plays such a huge role in how our body works. And it’s not just pre-diabetic folk who need to be wary of the sugars and carbs they consume. Carbohydrates include starch, sugars and fibre. What many of us don’t realise is that most digestible carbohydrates, starches and sugars, are broken down into glucose in the body. We usually only think about this during diabetic counselling or when blood sugar becomes a concern, but it’s useful for everyone to understand. Let’s look at the basic science of sugar so that it’s easier to go through how it is metabolised. When we say “sugar” we’re talking about a family of carbohydrates. They differ in size (how many sugar units are joined together) and that changes how they are digested, absorbed and used for energy. There are: Monosaccharides Disaccharides Polysaccharides One sugar unit Two monosaccharides linked together Many sugar units linked in chains Glucose– most carbs end up as glucose after digestion, also in honey and fruit in small amounts. Fructose– naturally in fruit and honey. Galactose – usually with glucose in lactose. Sucrose (table sugar)- glucose and fructoseFoods: table sugar, drinks, saucesLactose (milk sugar)- glucose and galactoseFoods: milk, yoghurt, soft cheeses Maltose – glucose and glucoseFoods: forms during starch breakdown, present in malted products and appears during baking/brewing Starch(plants)Amylose and amylopectinFoods: grains, potatoes, maize, rice, oats and legumesGlycogen(animals)Our storage from glucose in liver and muscles Fibre (non digestible polysaccharides)Soluble fibre: forms a gel, slows digestion, feeds gut microbesFoods: Oats, psyllium, pectin in apples/citrus Insoluble fibre: Adds bulk and keeps regularityFoods: Wheat bran, veg skins Resistant starch: Behaves like fibreFoods: green bananas, legumes, cooked and then cooled rice/potatoes Speed of digestion: smaller sugars (mono and di) tend to raise blood glucose faster while fibre and resistant starch slow things down Food matric: sugar added to foods (sucrose, glucose syrup) is different from sugars IN whole foods (milk, fruit). This is because sugar in a whole food has fibre and water bound up in the plant’s cell walls. This ‘packaging’ means the sugars are released more slowly, come with nutrients and antioxidants, and don’t spike blood glucose as sharply as free (added) sugars. Form: For example, an apple’s sugars trickle out slowly because the cell walls are intact whereas apple juice hits the bloodstream faster. Simon, our fantastic warehouse manager, likes eating a muffin (or sneakily a donut) occasionally for “lunch”. A muffin contains fats, protein and carbohydrates. Some types of sugar that will be in the store-bought muffin might be sucrose, glucose, fructose and maltose. What really happens to Simon’s muffin? (And how to keep sugars steady). We’re following Simon’s store-bought muffin from first bite to blood sugar, unpacking the different sugars inside (glucose, fructose, sucrose, maltose, plus lactose if there’s dairy), and how they’re handled in the body. Then we’ll finish with simple, practical tweaks so Simon gets the treat without the afternoon slump. Mouth: Chewing breaks the muffin into small pieces, increasing surface area. Salivary amylase starts snipping long starch chains into shorter fragments (maltodextrins and a little maltose). This step is brief (food isn’t in the mouth long), but good chewing helps digestion downstream.TIP FOR SIMON: Sipping water and actually chewing (rather than “wash and swallow”) gives enzymes time to work and slows the pace a touch. Stomach: The stomach’s acid doesn’t digest carbohydrate much, it mainly churns and mixes the food into chyme. What does matter here is gastric emptying speed. The muffin leaves the stomach faster if eaten alone but with protein, fat and fibre- this slow emptying and flatten the glucose rise.TIP FOR SIMON: Pair the muffin with Greek yoghurt, nuts or have it after a protein-rich lunch. Small intestine: Enzymes (pancreatic amylase) turns leftover starch into short sugars. Enzymes on the gut wall then snip pairs into singles eg. Maltose: glucose + glucose Sucrose: glucose + fructose Lactose: glucose + galactose Then “tiny gates” in the gut lining move sugars across.TIP FOR SIMON: Add fibre as this forms a gel in our gut and slows the “entry”. Even a little bit of acidity (lemon dressing or vinegar or apple cider vinegar) can slow stomach emptying and slow the rate of glucose absorption (think glucose spikes). Bloodstream: Glucose appears in the blood and levels climb.NOTE: Fructose mostly takes a liver-first route and is handled differently Pancreas: The pancreas senses rising glucose and releases insulin. Insulin acts like a key by “opening” muscles and cells to pull glucose in. If there is too much for the cells to use, the body tells the liver to store it, as glycogen. The liver: When glycogen “tanks” are full, the liver converts leftover glucose into fats called triglycerides, which travel to fat tissue for long-term storage in adipose tissue. A few hours later, as blood glucose falls, glucagon (also from the pancreas and is a hormone) rises and tells the liver to: Break glycogen (remember this is the storage of “sugar”) into glucose (glycogenolysis). Begin gluconeogenesis (making new glucose) from lactate, glycerol and certain amino acids which is important overnight and between meals. Here is what we told Simon that flattens the sugar curve and spikes the sugar curve: Flattens: Pairing protein/fat with the carbs, adding fibre, choosing whole and intact food structure, a 10 to 15-minute walk right after eating.Steepens: Having high sugar liquids/juices, ultra-fine flours, eating carbs alone on an empty stomach and large rapid portions. Moral of the story: Don’t be like Simon, eat wisely and choose from Sally-Ann Creed’s sugar alternatives.
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Creatine's resurgence as a womens health superpower
Creatine has come a long way. Once known mainly as a muscle-building supplement for bodybuilders and athletes, it’s now being recognised for so much more—especially when it comes to women’s health. From supporting brain function and bone strength to enhancing energy levels and resilience during perimenopause and menopause, creatine has been redefined and is experiencing a resurgence among a broader community. Creatine Monohydrate is one of the most popular and extensively studied supplements in the world. Literally HUNDREDS of clinical trials in humans have consistently demonstrated its safety and effectiveness, not just for exercise performance and muscle recovery, but recently for cognitive support, healthy ageing and bone health. The decades of research and a strong body of evidence have established creatine as one of the most studied and effective supplements for improving exercise performance. Authoritative professional health bodies, including the FDA and National Institutes of Health, recognise creatine monohydrate as a safe and effective nutritional supplement. After thoroughly reviewing the science and carefully studying the benefits, safety and broad advantages of creatine, our team knew we had to bring this incredible supplement to you. We’ve spent months researching and ensuring that it’s backed by evidence, not hype. We wanted to cut through the noise of social media and bring real science to the women (and men) we support every day. In short, creatine is not a steroid, not a gimmick, and certainly not just for men. What is creatine? Creatine occurs naturally in our body. Humans both create it in our body and obtain it through diet. Synthesised in the body from amino acids arginine, glycine and methionine (11)(1), creatine is created mainly in the kidneys, pancreas and the liver at a rate of around 1g a day. It is stored in tissues where there is a high need for energy such as the muscles, cells and brain. Because creatine has such an important role in energy production, 95% is stored in skeletal muscle (1)(2). In terms of getting creatine from your diet, an omnivorous diet contains around 1-2g/day of creatine. Creatine from your diet In terms of getting creatine from your diet, an omnivorous diet contains around 1-2g/day of creatine. Creatine is naturally found in animal-based foods, especially red meat, fish and to a lesser extent in poultry. Plant-based foods contain virtually no creatine, which is why vegetarians and vegans generally have lower creatine levels. At Sally-Ann Creed, we always advocate a food-first approach, however, in the case of creatine, supplementation may be more beneficial. For reference 100g raw beef contains approximately 0.9-1g of creatine, 100g raw pork provides around 0.6-0.9g, 100g raw chicken about 0.4g Cooking causes some loss of creatine, as it can degrade to creatinine (a less active compound) and boiling, frying or grilling can reduce creatine content by up to 30% depending on the cooking time and method (1)(10). If you would like to learn even more about this incredible product, visit our Creatine Reinvented page.
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