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Creatine Shakes


Shake recipes for you

In certain instances, the supplement creatine can support your exercise performance and prolong creatine depletion. It can be taken in either a tablet or powdered form. The powder is often mixed with a high-sugar sports drink or can be mixed with other ingredients to make a shake. As part of a shake, creatine can be made up during the day as a lean snack to replenish your muscle creatine stores.

Here are some great Creatine recipes to help you devise a supplementation plan that works best for you.

The breakfast shake

As an alternative to, or as an addition to your breakfast, this shake is great for those who are on the go and are looking for a nutritional shake that may help them maximise their performance at the gym. To make this shake, simply blend these ingredients together:

  • 2 scoops of vanilla protein powder
  • 5g of creatine powder.
  • Low fat milk
  • Iced coffee
  • 1 spoonful of peanut butter

The summer shake

For those looking for a shake that’s refreshing, try a drink that’s packed with fruit to help boost your fruit, veg and vitamin intake. To make, combine these ingredients in a blender for 1 minute until smooth:

  • 1 or 2 scoops of vanilla protein powder, depending on your preference
  • 6 to 8 ounces (do we have metric values?) of water (depending on how much you’re making)
  • 4 to 6 ice cubes
  • 1 to 2 peeled oranges
  • 5g serving of creatine

A wild berry boost

A creatine shake full of berries is an ideal refreshment during spring. This shake is made simply with the following ingredients:

  • 5g of creatine
  • 8 raspberries
  • 4 strawberries
  • 15 blueberries
  • Low fat milk
  • 4 to 6 ice cubes

Chocolate banana brownie shake

For a delicious dessert style shake, try this. It’s not just a dessert – it’s packed with protein and creatine to help you stay in the best shape you can be. Mix the following ingredients into a blender on a medium setting for a minute, then pour into a tall glass and add cream if you like:

  • 2 scoops of chocolate protein powder
  • Water
  • 4 to 6 ice cubes
  • 1 banana
  • 5g creatine