NIFS Healthy Living Blog

Creatine is one of the most popular sports supplements, but is it right for you? Creatine, or creatine monohydrate, is a compound created by amino acids (methionine, glycine, and arginine) that is used for energy by the skeletal muscles, which are responsible for movement and maintaining posture. Creatine is important for maintaining a steady supply of energy to your muscles during exercise, especially short-burst, high-intensity activities (such as weight lifting, sprinting, or jumping). It can also help increase muscle growth, speed up recovery, and temporarily increase water retention in muscles, which may reduce dehydration and cramping. 

Your body produces about half of its creatine supply naturally in the liver. The other half comes from your diet, particularly protein-rich, animal-based foods such as red meat (beef and pork), fish, and seafood (tuna, salmon, herring, cod). 

You can also obtain creatine through supplements. Creatine monohydrate is one of the most researched supplements available, specifically for its impact on sports and exercise performance. The general recommendation for creatine supplementation is 3–5 grams per day, or 0.1 g per kilogram of body weight (1 kg = 2.2 pounds). Exact dosing will depend on your individual goals. Alcohol and/or caffeine use may interact with creatine, lessening its effectiveness or leading to side effects, such as dehydration.

Who Benefits Most? 

• Athletes and active individuals: Those involved in strength training, sprinting, or high-intensity exercise often see improvements in performance and recovery. 

• Older adults: Research suggests creatine can help maintain muscle mass and strength, which supports mobility, balance, and independence as we age. 

• Vegetarians and vegans: Since they consume little or no dietary creatine, supplementation may be especially beneficial for performance and energy. 
  

Best Time to Take It 

The most important factor with creatine is consistency. Whether you take it before or after exercise—or even with a meal on rest days—the benefits come from daily use. Some evidence suggests pairing creatine with a post-workout meal that includes protein and carbohydrates may enhance absorption, but the key is regular intake. 

Creatine can be a safe and effective tool for improving strength, recovery, and overall muscle health when paired with consistent exercise—but it’s not a magic pill. Always check with a healthcare professional or dietitian before starting any supplement, especially if you take prescription medications or have a chronic health condition. 

Finally, remember that in the United States, supplements are not regulated by the Food and Drug Administration. This means it is not guaranteed that what’s on the label is actually in the product. To protect yourself, always choose supplements that have been third-party tested by organizations such as NSF or USP. 

As we head into the tail end of summer—whether you’re soaking up the sun by the pool or enjoying a cookout—your body is fighting an invisible battle against little molecules called free radicals. These unstable, highly reactive molecules are produced naturally in the body, but they’re also triggered by things like alcohol, tobacco smoke, and too much sun exposure. 

In small amounts, free radicals are part of your body’s defense system. But in excess, they can damage cells and may play a role in cancer, heart disease, stroke, arthritis, vision loss, and even brain conditions like Parkinson’s or Alzheimer’s disease. 

Here’s the good news: your diet can help. Antioxidants are compounds that protect against and neutralize free radicals. While they don’t slow down aging or guarantee longevity, they may reduce the risk of disease and support healthy aging. The best way to get antioxidants is through a balanced diet full of plant foods, rather than supplements. 

Here are some common antioxidants and where to find them: 

• Vitamin C – Supports the immune system and helps protect against cell damage. Found in citrus fruits, kiwis, mangoes, bell peppers, broccoli, spinach, and berries. 

• Vitamin E – Helps limit free-radical production. Found in plant oils (sunflower, safflower, corn, soybean), avocados, whole grains, nuts, and seeds. 

• Carotenoids (beta-carotene, lycopene, lutein) – Linked to cancer protection and eye health. Found in colorful fruits and veggies like sweet potatoes, carrots, pumpkins, tomatoes, watermelon, apricots, and leafy greens. 

• Flavonoids (anthocyanins, catechins) – Support heart and brain health. Found in onions, garlic, leafy greens, green tea, and cocoa. (Red wine contains flavonoids too, but alcohol itself creates free radicals, so it’s not the best source.) 

You don’t need to overhaul your diet to get more antioxidants—just focus on variety. A colorful plate filled with fruits, vegetables, nuts, and whole grains is one of the simplest ways to give your body the support it needs for healthy aging. Small, consistent choices today can add up to a stronger, healthier tomorrow. 

The human body is like a car - it needs fuel to function, but instead of gas, we rely on calories from foods and beverages for energy.

Adequate energy is needed for all bodily processes, including essential functions like keeping your heart beating, your lungs breathing, and maintaining your body temperature within range, as well as other activities like day-to-day movement and structured exercise.

Carbohydrates are the body’s primary source of energy. Carbohydrates are found in fruits, vegetables, grains, beans, and many other foods. When consumed, the body converts carbohydrates to glucose, which is used immediately for energy or stored as glycogen for future use. If excessive energy is consumed, it is stored as fat to be burned later in the absence of energy from food.

Simple carbohydrates - or those without fiber-such as sugar-sweetened beverages like soda and juice, white and enriched grains, and highly processed foods that are rich in starches and sugars, are broken down quickly and provide a rapid increase in energy. When a diabetic experiences episodes of low blood sugar, it is recommended that the individual be given simple carbohydrates to rapidly bring their blood sugar levels back up to the normal range. However, if blood sugar levels are stable and blood glucose rises rapidly, a quick decline will also occur, which often results in fatigue, irritability, and a desire for a new “quick fix” of energy, leading you to crave and reach for more simple carbohydrates.

Complex carbohydrates - or fiber-containing carbohydrates- are broken down more slowly, which provides a steady supply of energy, which is why it is recommended to opt for complex carbohydrates more often than not. Complex carbohydrates include whole grains, such as 100% whole wheat bread, brown rice, quinoa, fruits and vegetables, beans, and legumes.

Pairing carbohydrates that lack fiber with a good source of protein, fat, or additional fiber can help delay the rapid peak and fall of blood sugar levels, aiding in more regulated energy release throughout the day. Eating a meal/snack that pairs carbohydrates + protein, healthy fat,s and fiber every ~3-4 hours is ideal for boosting and balancing energy levels throughout the day. To build a balanced meal, pick one item from each category below:

• Complex carbohydrate (ideally >3 grams fiber/serving):
  • 100% whole wheat bread, pasta, bagels, muffins, or tortillas
  • Brown rice, quinoa, bulgur, and other whole grains
  • Beans and legumes
  • Fruits and vegetables, especially those with skins and seeds intact
• Healthy fat:
  • Plant-based oils (avocado oil, olive oil)
  • Nuts - almonds, pistachios, walnuts, etc.
  • Seeds - flaxseed, chia seed, hemp seeds
  • Nut butters ○ Avocados
  • Fatty fish
•  Protein:
  • Lean beef or pork
  • Chicken
  • Fish/seafood
  • Eggs
  • Low-fat dairy products (Greek yogurt, cottage cheese, milk)
  • Protein supplements - shakes, powders, bars, and other fortified foods

We’ve all been here before: When it seems the long, gray winter will never end and you make one more pot of hearty vegetable soup or another casserole; or when the lackluster tomatoes and almost pinkish-white strawberries just aren’t cutting it. It’s time to get creative!

As a Hoosier native myself, I long for the tastes of summer more often than not, especially this time of year. What are some ways to get more variety into your diet in late winter? Look no further: we’ve got some ideas to tide you over until you can get your hands on some summertime Indiana-grown treasures!

Breakfast

It’s smoothie time! Smoothies are fantastic because they are nutritional powerhouses, can disguise fruits and vegetables that you might be on the fence about, and never require a recipe. To keep it simple, use frozen-fruit mixtures and rinse out your blender as soon as you are done to avoid having to scrub off dried-on fruit fibers later.

A basic guide on where to start: Combine 1 cup of frozen fruit with about ¾ cup liquid (I personally love vanilla-flavored soy milk). Optional add-ins could include a handful of kale or spinach (what better way to hide those greens than a sweet smoothie?), a spoonful or two or chia seed or ground flaxseed, a little peanut butter or almond butter, rolled oats, or even a banana to add a little extra creaminess. Top with a drizzle of honey or a little granola.

Lunch

A light and citrusy dressing is a refreshing way to beat the winter blues! A favorite dressing in my house is this orange tahini dressing. It tastes delicious on any leafy green, so if you aren’t a fan of kale, just top your spinach or romaine lettuce with it instead. Whisk together the following ingredients in a bowl:

2–3 tablespoons orange juice (fresh-squeezed preferred)

2½ tablespoons tahini

2 tablespoons apple-cider vinegar

1 tablespoon maple syrup

1 tablespoon olive oil

2 teaspoons orange zest

Salt and pepper to taste

Massage dressing into kale and top with chopped apple, grapefruit (peeled and sliced), and pepitas or nuts of your choice (walnuts are my go-to).

Dinner

I’m not sure about you, but if something requires a recipe, there’s a big chance I might never get around to making a dish—we all have our reasons, right? Roasted cauliflower and chickpea tacos are one entrée that requires no real recipe to follow. Trust me, it would be really hard to mess this one up, even if you consider yourself a novice in the kitchen!

1. Toss chickpeas (from a can!) and chopped cauliflower on a baking sheet with a little olive oil and a variety of spices like chili powder, cumin, garlic powder, onion powder, and salt.
2. Roast in the oven at 400 degrees until chickpeas are crisp and cauliflower is tender (about 30 minutes).
3. Take a corn tortilla and place cauliflower and chickpeas on top. Top with chopped cabbage, jalapeño (if you like spice!), avocado/guacamole, and cilantro. Drizzle with lime juice. Sour cream and cheese are optional.

This recipe will deliver that healthy and refreshing dinner entrée you’ve been longing for since Thanksgiving!

Eat in Season and Use Frozen Fruits and Vegetables

Some things to keep in mind:

• Use these in-season veggies to avoid breaking the bank—broccoli, cauliflower, cabbage, parsnips, kale, potatoes, sweet potato, butternut squash, and Brussels sprouts.
• Use in-season citrus fruits like lemons, oranges, clementines, and tangerines.
• Frozen fruits and vegetables are an absolute must! They are more nutrient-dense than their produce section counterparts because they are picked and frozen when they are at peak ripeness.

This blog was written by Lindsey Hehman, MA, RD, CD. To learn more about the NIFS bloggers, click here.