Get more strength and vitality for your workout with these delicious options
Creatine has established itself as one of the most popular supplements, especially among athletes and those who practice physical activity, due to its numerous benefits for the body. Continuous consumption of this compound contributes to increasing muscle mass, improving performance in intense exercises and accelerating muscle recovery. Furthermore, the substance also supports the development of long-term cognitive functions, further expanding its importance for overall health.
“These recipes are a great way to reap the benefits of creatine while enjoying tasty, healthy meals. Ideal for athletes, exercisers, or anyone looking to improve their diet,” says Sandra Garcia, nutritionist at Soldiers Nutrition. Incorporate creatine into smoothies OR trembles of protein is one of the most practical and effective ways to guarantee daily intake, facilitating its continuous consumption and, therefore, ensuring its effects.
See below 4 healthy and tasty recipes to incorporate creatine into your diet!
Smoothie protein with creatine
Ingredients
- 1 scoop of protein powder of your choice
- 1 scoop creatine monohydrate
- 1 banana mature
- 200 ml of almond milk
- 1 tablespoon peanut butter
- Ice cubes to taste
Preparation method
Place all the ingredients in the blender and blend until you obtain a smooth mixture. This smoothie It is perfect for post-workout as it combines protein, creatine and carbohydrates for efficient muscle recovery.
Shake yogurt with fruit and creatine
Ingredients
- 250 ml of natural or Greek yogurt
- 1/2 cup fresh or frozen berries of your choice
- 1 scoop creatine monohydrate
- Honey to taste
Preparation method
In a blender, combine the yogurt, fruit, creatine, and honey. Beat until the mixture is smooth. This shake It is ideal for a quick snack or a refreshing breakfast that combines proteins, fruit and the energy boost of creatine.
Adding creatine to recipes is also a great alternative to provide an extra dose of energy to your muscles.
Oatmeal with creatine
Ingredients
- 1/2 cup oat tea
- 1 scoop creatine monohydrate
- 1 cup milk or milk substitute
- Chopped fruit and nuts for completion
Preparation method
Place the oats and milk in a pan and cook over a medium heat, stirring often, until the oats have absorbed the milk and become soft. Remove from heat and wait for it to cool. Mix the creatine and add the fruit and nuts on top. Then serve for a nutritious and energetic breakfast.
Homemade energy bars with creatine
Ingredients
- 2 cups of tea oats
- 5 measuring cups protein powder
- 5 measuring cups creatine monohydrate
- 1/2 cup honey
- 1/2 cup peanut butter
- 1/2 cup tea french fries chocolate
Preparation method
Mix all the dry ingredients in a large bowl. Then, heat the honey and peanut butter over medium heat in a small saucepan until well combined and pour over the dry mixture. Place in a container, press well and place in the refrigerator for a few hours before cutting into bars.
The number of energy bars this recipe can make depends on the size of each bar. Considering an average thickness for each bar, this recipe yields approximately 12 to 16 bars.
Care of consumption
To get the benefits of creatine it is important to pay attention to how you consume it. “It is worth remembering that creatine should not be exposed to high temperatures, so it is advisable to add the supplement to foods that do not require cooking and can be eaten cold or at room temperature,” warns Sandra Garcia.
It is also important to consume it immediately. “To guarantee the effectiveness of creatine, consumption must be immediate, the supplement is not suitable for foods stored for a long period”, adds the nutritionist from Soldiers Nutrition.
Before taking any supplement, advice from a qualified professional is essential to stay healthy and achieve the best results.
By Vanessa Oliveira
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
