Creatine is naturally produced by the body and found in foods such as red meat and seafood. It's also one of the most popular and well-researched dietary supplements, particularly for athletic performance and muscle growth. Creatine is not just a supplement for strength building or gym junkies; it is also useful for women in general. […]
Nondigestible fermentable carbohydrates (NFCs), are often called prebiotics. Prebiotics are dietary fibre that resists digestion in the upper gastrointestinal tract. Instead, they journey to the colon, where they become nourishment for beneficial gut bacteria. This fermentation process produces short-chain fatty acids (SCFAs), pivotal in maintaining gut integrity and overall health as outlined in our recent […]
All women experience menopause differently. Symptoms, severity, and duration can differ based on genetics, lifestyle, and overall health. Before we explore the myths of menopause, our clinical experience suggests two common truths exist for women going through this transition. Genetics Mothers and daughters may experience a similar menopause transition. While this may be true, it’s […]
Cold water therapy is increasingly popular in Australia, particularly among athletes and wellness enthusiasts. A survey indicates that many Australians are adopting cold water immersion practices, with many using it for muscle recovery, mental health benefits, and overall well-being. According to Pursue Performance, approximately 82.6% of users engage in cold plunges 5-7 times per week, […]
Have you ever felt a pounding headache after a long run, leaving you drained and discouraged? If so, you're not alone. Dehydration headaches are a common ailment among endurance runners, and they can significantly impact your performance and enjoyment of the sport. According to a study published in the Journal of Athletic Training, up to […]
Let's face it, pacing is a challenge that most marathoners have grappled with at some point. In fact, a 2021 study revealed that 17% of women and 28% of men tend to “hit the wall” during a marathon. This struggle is not limited to specific ability levels or age-groups, making it a common hurdle for […]
Whether you’re running marathons, lifting weights, or participating in team sports, your bones bear the brunt of your intense physical activity and constant training regimen. While we all know the importance of calcium and vitamin D for bone health, we often forget the role magnesium has in bone health. The Magnesium-Bone Connection Research suggests 20% […]
Training fasted involves exercising without food and/or energy drinks for a period of time. The most common fast lasts for 8/12 hours or extended to 16 hours as an overnight fast. During this period, we tap into fat stores in the form of ketone bodies and stored glycogen. Runners often train fasted unconsciously as a […]
Seasonal Affective Disorder (SAD), also known as seasonal depression or seasonal mood disorder, can have many impacts to your way of life, including your athletic performance. While SAD’s prevalence in Australia may differ from other regions, it is still important to explore the experiences of female athletes living with SAD. In this blog post, we […]
Premenstrual Dysphoric Disorder (PMDD) is a health concern best described as a form of severe premenstrual syndrome (PMS). PMDD affects 3-8% of women worldwide but is not well understood or researched. What are the symptoms? PMDD symptoms include anger, irritability, depressed mood, anxiety, lack of pleasure, a sense of overwhelm, difficulty concentrating, fatigue, changes in […]
