Creatine has established itself as one of the most popular supplements, especially among athletes and those involved in physical activity, due to its many benefits to the body. Continuous consumption of this compound contributes to increased muscle mass, improved performance in intensive training and faster muscle recovery. In addition, the substance supports the development of cognitive function in the long term, further expanding its importance for general health.
“These recipes are a great way to take advantage of the benefits of creatine while enjoying a delicious and healthy meal. Perfect for athletes, active people or anyone looking to improve their diet,” says Sandra Garcia, nutritionist at Soldiers Nutrition. Add creatine Softeners Or trembling Protein is one of the most practical and effective ways to guarantee daily intake, facilitate continued consumption, and ensure its effects.
Check out 4 healthy and delicious recipes below to incorporate creatine into your diet!
Smoothie Protein with creatine
Necessary materials
- 1 Scoop Protein powder of your choice
- 1 Scoop Creatine monohydrate
- 1 Banana Mathura
- 200 ml almond milk
- 1 tablespoon of peanut butter
- Ice cubes to taste
Method of production
Place all ingredients in a blender and blend until smooth. This is softener Combining protein, creatine, and carbohydrates, it's perfect for post-workout recovery for effective muscle recovery.
Shaking Yogurt with fruit and creatine
Necessary materials
- 250 ml plain or Greek yogurt
- 1/2 cup fresh or frozen berries of your choice
- 1 Scoop Creatine monohydrate
- Honey to taste
Method of production
In a blender, combine yogurt, fruit, creatine, and honey. Beat until the mixture is homogeneous. This is Shaking It's great for a quick snack or refreshing breakfast that combines protein, fruit and an energy boost from creatine.
Adding creatine to recipes is a great alternative to give your muscles extra energy.
Oatmeal with creatine
Necessary materials
- 1/2 cup oatmeal tea
- 1 Scoop Creatine monohydrate
- 1 cup milk or milk substitute
- Chopped fruit and Nuts For completion
Method of production
Place the oats and milk in a saucepan over medium heat, stirring frequently until the oats absorb the milk and soften. Remove from heat and wait for it to cool. Mix in the creatine and add fruits and nuts on top. Then serve it for a nutritious and energizing breakfast.
Homemade energy bars with creatine
Necessary materials
- 2 cups of tea Oats
- 5 scoops Protein powder
- 5 scoops Creatine monohydrate
- 1/2 cup honey
- 1/2 cup peanut butter
- 1/2 cup of tea Chips Chocolate
Method of production
Mix all dry ingredients in a large bowl. Then, mix the honey and peanut butter well in a small pan over medium heat and pour over the dry mixture. Place in a container, press tightly, and refrigerate for a few hours before cutting into bars.
The number of energy bars in this recipe depends on how you cut each bar. Considering the average thickness of each bar, this recipe yields approximately 12 to 16 bars.
Consumable maintenance
To reap the benefits of creatine, it's important to pay attention to how you consume it. “It is worth remembering that creatine should not be exposed to high temperatures, therefore, it is recommended to add the supplement to foods that do not require cooking and can be consumed cold or at room temperature,” warns Sandra Garcia.
Also, immediate consumption is essential. “To ensure the effectiveness of creatine, consumption must be immediate and the supplement is not suitable for foods that are stored for long periods of time,” says a nutritionist at Soldiers Nutrition.
Before taking any supplement, the guidance of a qualified professional is essential to maintain health and get the best results.
By Vanessa Oliveira
