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    The Big Benefits Of Creatine, Especially For Women 

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    If we were to say the word “creatine” to you two years ago, we’re willing to bet that your word association might spit out something like “gym bros”, “bodybuilding,” or “no thanks”.  Now, though, creatine has gradually moved into a must-have supp, with more women embracing the stuff. Andy Moore, research and development and quality control manager at NPL (Nutritional Performance Labs) has the scoop on the benefits of creatine. 

    For years, creatine has sat quietly on the shelf while flashy, less-proven supplements passed through our feeds. Yet no other compound has been as thoroughly studied or as consistently supported by scientific data. It’s time to take another look, not through the narrow lens of muscle building, but through the wider frame of overall well-being. And hydration is where that shift starts.

    The Science Behind Creatine 

    At its core, creatine’s job is to help your cells produce energy, fast. It fuels short, sharp bursts of effort – sprints, lifts, high-intensity exercise – but its benefits don’t stop when you leave the gym. When creatine pulls water into your muscle cells, it doesn’t just make them look “fuller.” That intracellular water helps with thermoregulation, transportation of nutrients and metabolic function. Translation: creatine is hydrating. It’s one of the most effective ways to promote true hydration – not just more fluid in the bloodstream, but more water where it matters.

    In practical terms, being sufficiently hydrated means stable energy levels, better recovery, fewer cramps and even improved heat tolerance. And, when paired with electrolytes like sodium, magnesium and potassium, creatine becomes part of a smarter hydration solution – especially in hot climates or during long periods of physical stress.

    The Benefits Of Creatine For Women 

    Creatine’s benefits for women are often underplayed. Multiple studies have shown creatine can help women preserve lean muscle during calorie restriction, support bone density and even improve mood and memory. It’s also been linked to better cognitive performance during stress and sleep deprivation – two conditions modern life isn’t short on.

    Here’s the bit that often gets overlooked: creatine may support hormonal balance, particularly during menstruation, pregnancy and perimenopause. Oestrogen plays a role in creatine synthesis, so when levels drop, supplementation can help plug the gap. That means more mental clarity, less fatigue and better training outcomes across all life stages.

    Hydration is also more complex for women than most hydration marketing admits. Hormonal fluctuations change how the body retains and uses water. Creatine, combined with electrolytes, offers a more tailored solution than just throwing back another bottle of water.

    READ MORE: Creatine Could Boost Your Brain After A Bad Night’s Sleep, Research Finds

    Creatine Has Brain Benefits 

    There’s a quiet revolution happening in how we view supplements for brain function. Creatine is a key part of that.

    The brain runs on adenosine triphosphate, or ATP, the same cellular energy currency as muscle. Supplementing with creatine has been shown to improve working memory, reduce mental fatigue and even buffer the effects of sleep loss. For knowledge workers, students, shift workers or anyone balancing high cognitive loads, that’s no small thing.

    Creatine doesn’t replace a good night’s sleep or a balanced diet, but it can help the brain stretch its resources further. And, unlike many nootropics, it doesn’t rely on stimulants or sketchy science.

    Deep Hydration 

    Most hydration advice still revolves around how many litres you drink a day. But true hydration isn’t just about quantity – it’s about absorption, retention and cellular balance.

    Creatine enhances water uptake into cells. When combined with electrolytes like sodium (which helps fluid enter the bloodstream), potassium (which keeps it in the cells), and magnesium (which supports muscle and nerve function), you have a hydration formula that works with the body, not just through it.

    Coconut water powder and Himalayan salt, found in some blends, bring additional minerals and natural electrolytes to the table. These ingredients aren’t there for label decoration – they help keep your cells functioning when sweat, stress or poor nutrition start pulling things out of balance.

    READ MORE: Creatine Guide: What It Is, How It Works, Proven Benefits And The Truth On Side Effects

    How To Use Creatine For Max Benefits 

    The old-school approach to creatine was to “load” it, then use it only around workouts. But today’s blends, especially those with added BCAAs and electrolytes, are designed for daily use. That matters because many of the non-performance benefits – mood, cognition, hydration – only show up when creatine is part of your regular routine.

    And let’s be honest: most of us aren’t elite athletes. We’re busy, tired and trying to do our best. Products that support energy, hydration and brain function across a day – not just during a training session – are far more useful in real life than any promises of six-pack abs.

    READ MORE: 18 Foods High In Vitamin C Beyond Just Oranges

    Meet The Expert

    Andy Moore

    Andy Moore holds an MSc in Dietetics and is currently the Research & Development and Quality Control Manager at NPL. She spearheads new product development for FMCG and pharmaceutical brands within the NPL group, including CAMs, sports supplements, and vitamins. Andy’s role involves sourcing ingredients, developing product concepts, and overseeing packaging in collaboration with the Creative Director. She ensures compliance with food safety and pharmaceutical regulations (SAHPRA) and supports strategic product launches with technical insights. Passionate about wellness and nutrition, Andy’s extensive experience in R&D, commercial strategy, formulation development, and QA management drives her commitment to improving consumer health and well-being. Her past roles include key positions at Glowing Sky Distributors, Powdermix Technologies and USN SA – Ultimate Sports Nutrition. More

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      6 Easy Kitchen Decluttering Tips For A Clear, Healthy Cooking Space

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      There’s nothing like the stress of a messy kitchen to ruin the serenity of making a healthy meal. Whether it’s cupboards that spill out when you open them, a stacked fridge that makes it impossible to find your ingredients, or surfaces that are littered with gadgets, a cluttered kitchen makes for a harder time cooking.

      So, to declutter your kitchen is to prioritise your health. “If your counters are routinely cluttered, there’s a good chance you’re storing too many daily-use items there (toaster, spice rack, knife block, etc),” says Matthew Ayres, kitchen and appliances expert at RDO Kitchens and Appliances. “You’ve probably reasoned that leaving such items on the counters makes them easier to grab when you need them.”

      “Putting away all the unnecessary clutter will also ensure that you can keep your kitchen space nice and clean, minimising bacteria growth.”

      But where do you start?

      6 Ways To Declutter Your Kitchen

      1. Get Rid Of Duplicates

      “Kitchens are notorious for duplicates,” says Ayres. “Remove unneeded ones and keep your favourite, most used items.”

      “There are physical boundaries all over the kitchen – drawers and cabinets that provide defined, limited spaces for storage. Instead of trying to stuff everything in these spaces, think of their limits as friendly suggestions on how much you should keep.”

      2. Forget High-tech

      Many of us have kitchen gadgets that we believed would change how we cook but, in reality, are rarely used. “Evaluate all the items in your kitchen by asking yourself the right question: ‘Do I need it?’. If you’ve rarely or never used a tool, bowl or storage container, then it’s probably not really necessary to keep,” says Ayres.

      READ MORE: The Easy Vegan Fudge Squares You’ll Want To Eat Every Minute

      3. Group Foods

      Pull out all of your food in your fridge and cupboards and chuck anything that’s expired. Then, “put foods away in logical groupings,” says Ayres. That might be as simple as grouping by storage (tins, packets, sauces, fresh) or meal type (breakfast foods, baking, lunch). Make the system whatever is smartest for your life.

      4. Add Baskets

      “Organise items with baskets or transparent containers so you can see at a glance what you’ve got,” recommends Ayres. It also makes it easier to pull out what you need when you need it.

      Rather than decanting items into jars, as is all the rage on Instagram, “Stick to the original packaging and invest in baskets for organisation instead, as it reduces cost and time. If you’re still keen on decanting, opt for square containers to make the most of your space.”

      READ MORE: The Pork Belly And Lobster Dish That Your Tastebuds Will Remember Forever

      5. Get Zonal

      As well as food, try to group kitchen items together. “The first rule is that everything in your kitchen should have a home where the items stay when not in use. Not only is this important so that everyone can find things, but it helps you gauge when you have accumulated too much and need to clean out a bit,” says Ayes.

      He says dividing your kitchen into work zones and store items as close to their related zone as possible. For instance, you might have a hot tea zone, where the mugs are placed directly above the kettle for easy access.

      “The most used items get the best storage spots and the least-used items (if not thrown out) can be stored in awkward cabinets, top shelves, or even the utility room.”

      6. Think Practically

      “If your kitchen hosts activities such as homework or family games, be sure those items have a designated home in the kitchen or nearby to keep on top of clutter.”

      “It can be tempting to be swayed by aesthetics and overlook the practicality of a storage solution.”

      This article by Chloe Gray was originally published on Women’s Health UK. More

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      Banana Muffins That Ease PMS And Cramping – True Story!

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      Banana muffins aren’t exactly at the top of foods that you crave when PMS has you in a chokehold, right? While a slab of chocolate may seem like your only trusted bestie during that period, try pairing it with this recipe. Here’s the science behind our suggestion: bananas provide cramp-busting potassium and vitamin B6, a hormone regulator that may help reduce water retention, depression and other PMS-related symptoms. Yoghurt, on the other hand, brings calcium and vitamin D to the mix: a dynamic duo that has been shown to slash PMS symptoms by up to 40 percent. Walnuts deliver magnesium – which may reduce irritability and stabilise blood sugar levels – which in turn can help control those PMS-fuelled “I want to eat everything” urges.READ MORE: This Super Sexy Smoothie Will Get You All Revved Up!

      Banana, Yoghurt And Walnut Muffins

      A dynamic combo of ingredients that regulates your PMS-fuelled cravings and cramps.

      Course Breakfast, DessertCuisine English

      Servings 12

      ¼ cup Oatmeal½ cup Rice flour¼ cup Ground flaxseed1 tsp Baking powder1 tsp Bicarbonate of soda2 Eggs, beaten¼ cup Plain yoghurt3 medium Ripe bananas, mashed½ cup Honey ⅓ cup Grapeseed oil¼ cup Walnut pieces
      Preheat oven to 190°C.In a large bowl, whisk together oatmeal, flour, flaxseed, baking powder and bicarbonate of soda.In a separate bowl, combine the eggs, yoghurt, bananas, honey and oil. Add flour mixture and fold in the walnuts.Spoon the batter into paper-lined muffin trays. Bake for 20 to 22 minutes or until the tops spring back when lightly touched. Cool on a wire rack.

      Per 83g muffin: 921kJ, 10g fat (1g sat), 160mg sodium, 31g carbs, 3g fibre, 16g sugars, 4g protein

      Keyword Muffins

      READ MORE: PCOS Diet Plan: The Best Foods To Eat (And Limit) When You Have PCOS, According To Experts More

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      Coconut Flour Pizza Base (Low Carbs, Gluten-Free)

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      Gather here gluten-intolerant huns! There’s one more way to enjoy pizza without worrying about the havoc gluten wreaks in your digestive system. Coconut is such a multi-purpose ingredient: we drink the water, add flakes to our granola and cook with the oil. The flour is just as versatile and easy to use. Case in point: this delicious pizza base! Besides being gluten-free, it’s also packed with fibre and rich in protein, with additional benefits such as improved digestion and stable blood sugar levels. Apron on, let’s bake away!READ MORE: Experts Explain If You Should Actually Eat Carbs At NightLet’s Make This Delish Gluten-Free Pizza

      Coconut Flour Crust Pizza

      Amy Hopkins

      The benefits of using coconut flour to make a traditional pizza pie? Besides being gluten-free, you’ll get an extra dose of fibre and protein in every bit.

      Course LunchCuisine Italian

      Servings 4

      1 Mixing BowlBaking Paper1 Baking tray
      Pizza Base80 g Coconut flour1 Tbsp Mixed herbsPinch of saltBlack pepper3 Free-range eggs2 Tbsp Coconut creamPizza Toppings½  Red onion chopped1 Clove garlic1 Tbsp Coconut oil200 g Cherry tomatoes sliced35 g Mushrooms60 g Hard goat’s cheeseLemon zestParsley
       Preheat the oven to 180°C. Combine the coconut flour, herbs, salt and pepper. In a separate bowl, beat the eggs until fluffy. Mix the eggs into the flour mix, then mix in the cream.Line a tray with baking paper and grease the paper. Place the dough on the tray and, using your fingers, push towards the edges to make a round shape. It should be just less than five-millimetres thick. Bake for 15 minutes.While baking, sauté the red onion and garlic in the oil over a medium heat for two minutes. Add three tablespoons water and continue to sauté until it’s absorbed. Add the tomatoes and 60ml water; reduce for about 15 minutes, stirring occasionally.Remove the pizza base from the oven, spoon the sauce all over, then add the mushrooms and cheese and bake for a further five minutes.Serve with parsley, lemon zest and extra black pepper.

      Keyword pizza

      More Ways To Enjoy Pizza This Week: More

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      5 Foods That’ll Give You A Major Energy-Boost Before A Run

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      Head to any popular running path and you’ll likely see droves of serious-looking striders weighed down by belts stuffed with sports bars and carb gels. Unless you’re running for an hour and a half or more, resist the urge to join them, says Pippa Mullins, a clinical dietician with a special interest in sports nutrition. We got the low-down on the best foods to eat when you run.Eat This Before You RunHer advice: If you know you’ll run for at least 60 minutes, fuel up with an easily digestible snack that’s low in fibre, protein and fat. Our top-five picks:One slice of toast with a thin spread of peanut butter.

      A rice cake with a quarter avo.

      A banana with a teaspoon of almond butter.

      One cup of low-fat Bulgarian yoghurt with a teaspoon of honey.

      One handful (about 15) raw, unsalted almonds.READ MORE: 11 Avo Toast Recipes That’ll Fill You Up For Less Than 350 CaloriesHow Much To Drink Not sure how much water is right for your workout? To find how much fluid you should be drinking, weigh yourself immediately pre- and post-run – if the difference is more than two percent of your bodyweight (1.2kg for a 60kg woman), you need to drink more. As for what to sip, water is best, although for longer runs, energy drinks are a good source of electrolytes. If your energy fades during long runs, you’ll need a quick-release energy hit – and that’s when those gels come into their own.Other options: if you’re racing, sip the Coke or sports drinks dished out at water stations or munch some jelly sweets, nougat or an energy bar.Your Daily DietYour daily diet can have a big impact on your run, and the key here is variety – meals should include a mix of carbs, protein and healthy fats. As a rule of thumb, opt for wholesome, unprocessed food over highly refined products that come out of a box.READ MORE: PCOS Diet Plan: The Best Foods To Eat (And Limit) When You Have PCOS, According To ExpertsPost-RunWithin an hour of your run, grab a snack containing carbs to replace your fuel stores, protein for muscle repair and fluid to hydrate you. Looking for more running tips? Here are 11 starter tips all newbie runners need to know. More

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      The Pork Belly And Lobster Dish That Your Tastebuds Will Remember Forever

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      Known for his bold flavours and boundary-pushing fusion of fine ingredients, global culinary sensation Jameson Stocks shares an exclusive recipe below: a luxurious Lobster and Pork Belly – a decadent dish that perfectly captures his signature flair for elevated comfort food. Combining tender poached lobster, crispy spiced pork belly, rich tomato-cannellini bean reduction and crisp apple slices, the dish is a celebration of texture and taste.The renowned celebrity chef will be at the annual Good Life Show in Cape Town, where he’ll be giving local foodies a mouthwatering preview of what’s to come. Stocks, whose culinary journey has taken him across Michelin-starred kitchens and international food festivals, promises to bring his signature style and infectious energy to Cape Town. “South Africa has an incredible food scene and passionate people,” he says. “I can’t wait to cook, connect and share a little bit of what I love most.”READ MORE: Yeast-Free Hot Cross Buns That Rise Perfectly Every TimeLet’s Make The Pork Belly And Lobster Dish

      Pork Belly and Lobster Perfection

      Chef Jameson Stocks

      Servings 2

      1 PotSous vide bags1 PanRoasting Pan
       One whole lobster300g Pork bellySageCannellini BeansApple4 Tomatoes Chinese 4 SpiceChilli Smoked PaprikaFennelCumin SeedsOlive Oil
      Poach your lobster for 30 seconds in boiling water with lemon. Then plunge it into ice and leave it to sit for 2 minutes.Crack the shells and gently take the meat out, placing it onto a plate.Open a tin of cannellini beans and drain the sauce into a pot. Chop up some tomatoes with a little bit of salt, pepper and thymeTake your pork belly and rub in Chinese 5 Spice, some chilli and smoked paprika, generously coat with olive oil and leave to marinade for 1 hour.After one hour, take the pork belly out of the oil and slow roast it in the oven at 180 ℃. Once cooked, allow it to cool down and place it into the fridge, this will allow you to be able to slice it whilst its cold into perfect squares and cubes.Place your lobster meat into sous vide bags filled with olive oil, grated lemon, fennel, cumin seeds and poach in water at 83 ℃ for 16 minutes. Whilst the lobster meat is poaching, slice your pork belly and roll it in flour, place it in a hot pan with olive oil and roast till it is nicely coloured.When you are ready to plate – add your reduced tomato sauce and then your cannellini beans. On top of that place your pork belly and then the poached lobster with sliced apples to garnish and add any other herbs you may desire.

      Try these comforting recipes on cold days: More

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      This Super Sexy Smoothie Will Get You All Revved Up!

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      We’re totally crushing on maca, aka Peruvian ginseng! Why? It has some crazy energising and libido-lifting properties. In fact, studies report that women who consumed three grams of maca a day experienced a serious rev in sex drive (no pills needed). Flaxseeds also contain high amounts of omegas, which are major building blocks for sex hormones.Here, these sexy ingredients mix together in one delicious smoothie – with a giant libido pay-off!

      Revved Up Maca Smoothie

      Amy Hopkins

      These sexy ingredients mix together in one delicious smoothie – with a giant libido pay-off!

      Total Time 5 minutes mins

      Course DrinksCuisine Healthy

      Servings 1 serving

      2 frozen bananas2 cups strawberries1 cup Swiss chard1 tbsp flaxseeds1 tbsp Organic Maca Root Powder1 tbsp honey

      Keyword Smoothie

      All the right kind of juices should get flowing soon enough… which means you’ll definitely be able to jump into these positions tonight. Hello sex drive (hello orgasm)!Shop Maca Root PowderThe other bedroom benefit of maca, besides a welcome ‘O’? It might just help you sleep better too. Research suggests that compounds in maca can support more restful sleep. Talk about a double win!Soaring Free Organic Maca Powder

      Lifestyle Food Maca Powder

      Health Connection Maca Powder

      Smoothie Recipes For Every Kind Of Day More

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      The Easy Vegan Fudge Squares You’ll Want To Eat Every Minute

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      The easiest way to satisfy your sweet tooth… without heating up the kitchen. These easy chocolate ‘fudge’ squares require no stove top, no eggs and no sugar thermometer! Best of all? They’re packed full of good-for-you ingredients. You’ll get a healthy dose of ‘good fat’ and protein from the nut butter and dark chocolate… two ingredients that have been linked to better heart health. The dark chocolate also contains flavonoids called polyphenols, which may help blood pressure, clotting, and inflammation (bonus!). Then there are the nuts, which contain vitamin E, to lower bad cholesterol and a little flax oil, which is a very high in omega 3 and 6. Guilt-free ‘fudge’? Why not?READ MORE: Dessert On The Braai? Nail It With These Easy BBQ Strawberries With Black Pepper Honey GlazeLet’s Make This Quick & Easy Vegan Fudge Squares Recipe

      Vegan Chocolate Fudge Squares

      Amy Hopkins

      These easy chocolate fudge squares require no stove top, no eggs and no sugar thermometer! Best of all? They’re packed full of good-for-you ingredients.

      Servings 4

      For The Base10 Medjool dates 1 tbsp pitted2 Tbsp Flaxseed oil¼ cup Desiccated coconut1 Tbsp Peanut butter or nut butter of your choice, optionalFor The Layer1 cup Cashew nut butter100 g Dairy-free dark (90%) chocolate2 Tbsp Honey or sweetener of your choice, optional
      Place all base ingredients in a food processor and blitz until crumbly and sticky. Press into the bottom of a tart tin or Tupperware (must be freezer friendly).Place in the freezer while you make the layer.Melt chocolate, then add to cashew nut butter with honey and mix until well combined. Spread over base layer and freeze over night. Cut into squares and help yourself whenever the craving strikes! Store in freezer.

      How To Store Leftover FudgeKeep it refrigerated for up to seven days and ensure that it is tightly covered or wrapped in foil to prevent it from losing its creaminess and limiting it from being exposed to air.Delish Healthy Treats To Bake: More

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      Yeast-Free Hot Cross Buns That Rise Perfectly Every Time

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      Making your own hot cross buns from scratch this weekend will not only impress your loved ones, but it means that you know exactly what goes into them as opposed to the shop-bought variety.Let’s Bake!To make the hot cross buns dairy-free, substitute the butter for coconut oil and the milk for soy milk or rice milk. For a sugar-free version, try substituting the icing sugar for xylitol.

      Yeast-Free Hot Cross Buns

      This delicious treat is the perfect way to spend your long weekend with loved ones.

      The Buns850g cake flour½ cup  icing sugar (or xylitol)1½ tsp ground cinnamon2 tbsp baking powder500ml milk (or soy milk or rice milk)1 extra-large free-range egg¼ cup seedless raisins2 tsp bicarb of soda150g softened butter (or coconut oil/butter)The Cross1 cup cake flour1 tbsp butter (or coconut oil/butter)180ml warm waterThe Glaze3 tbsp apricot jam100ml water
      The BunsPreheat the oven to 180°C.In a bowl, sift together flour, icing sugar, ground cinnamon and baking powder.In a separate bowl, beat milk and egg together, then add the raisins and bicarbonate of soda.Add butter to the dry ingredients and mix together with your fingers until you have fine crumbs.Slowly, add some of the liquid to the dry ingredients and mix the dough. Be cautious not to overmix though, the dough must have a soft, but firm texture.With a rolling pin, gently roll the dough until it’s approximately 4cm thick. Press the buns out with a round cookie cutter and place them close together on a well-greased baking sheet.The CrossSift flour and add the butter. Rub the mixture together with your fingers until the texture resembles fine crumbs.Add warm water in small amounts until the dough has a mushy consistency.Mix well to create smooth dough.Place the mixture into a piping bag and pipe thin crosses onto the buns.Pop them into your preheated oven for approximately 30 minutes until golden brown.The GlazeHeat water and the apricot jam until well mixed. Once the Hot Cross Buns have finished baking, remove from oven.Brush syrup over the buns and serve warm.

      Try These Easy-Bake Recipes: More