Creatine Shakes & Iced Coffee Recipes

Four fast, delicious ways to get your daily creatine down - two protein shakes, a creamy iced coffee latte and a berry smoothie. Each one packs 5 g of creatine and a full protein hit.

Vanilla Bean Creatine Protein Shake

A smooth, frothy vanilla shake that hides 5 g of creatine and a full scoop of protein - the easiest way to hit your daily dose.

Category: Protein shake · Prep: 5 min · Serves: 1 · Calories: 320 · Protein: 34 g · Creatine: 5 g

Ingredients

  • 1 cup (250 ml) milk or oat milk
  • 1 scoop vanilla whey or plant protein
  • 1 tsp (5 g) creatine monohydrate
  • 1/2 frozen banana
  • 1/2 tsp vanilla extract
  • 1/2 cup ice
  • Pinch of cinnamon (optional)

Method

  1. Add the milk to the blender first, then the protein, creatine, banana and vanilla.
  2. Blend on high for 30-45 seconds until completely smooth and frothy.
  3. Add the ice and blend again for 10 seconds to chill and thicken.
  4. Pour into a tall glass, dust with cinnamon, and drink right away.

Pro tip: Creatine mixes best in a well-blended shake or slightly warm liquid. Drink it fresh - the froth and texture are best in the first few minutes.

Chocolate Peanut Butter Creatine Shake

Rich, dessert-like and loaded with protein and creatine. Tastes like a milkshake, works like a recovery drink.

Category: Protein shake · Prep: 5 min · Serves: 1 · Calories: 410 · Protein: 36 g · Creatine: 5 g

Ingredients

  • 1 cup (250 ml) milk
  • 1 scoop chocolate protein
  • 1 tsp (5 g) creatine monohydrate
  • 1 tbsp natural peanut butter
  • 1/2 frozen banana
  • 1 tbsp cocoa powder
  • 1/2 cup ice

Method

  1. Add the milk, protein, creatine, peanut butter, banana and cocoa to the blender.
  2. Blend on high for 30-45 seconds until thick and creamy.
  3. Add the ice and blend for another 10 seconds.
  4. Pour into a glass and top with a little extra peanut butter drizzle if you like.

Pro tip: Use a frozen banana for a thick, milkshake texture. If it gets too thick, add a splash more milk and pulse briefly.

Creatine Iced Coffee Protein Latte

Cold, creamy and caffeinated, with protein and creatine stirred right in. Your coffee and your supplement stack in one glass.

Category: Iced coffee · Prep: 5 min · Serves: 1 · Calories: 180 · Protein: 26 g · Creatine: 5 g

Ingredients

  • 1 shot espresso or 1/2 cup strong cold brew, cooled
  • 3/4 cup (180 ml) milk
  • 1 scoop vanilla protein
  • 1 tsp (5 g) creatine monohydrate
  • 1 tsp maple syrup (optional)
  • Ice cubes

Method

  1. In a shaker bottle, shake the protein and creatine with 1/4 cup of the milk until no clumps remain.
  2. Add the coffee, the rest of the milk and the maple syrup, and shake again.
  3. Fill a tall glass with ice and pour the latte over the top.
  4. Stir and serve with a straw.

Pro tip: Always shake the protein and creatine into a little liquid first, before adding ice. Mixing into a cold, full glass is what causes clumps.

Berry Blast Creatine Smoothie

Bright, fruity and thick with Greek yogurt. A lighter option that still delivers 5 g of creatine and a solid protein hit.

Category: Smoothie · Prep: 5 min · Serves: 1 · Calories: 290 · Protein: 28 g · Creatine: 5 g

Ingredients

  • 1 cup mixed frozen berries
  • 3/4 cup (180 ml) milk or juice
  • 1 scoop vanilla or unflavoured protein
  • 1 tsp (5 g) creatine monohydrate
  • 1/2 cup Greek yogurt
  • 1 tsp honey (optional)

Method

  1. Add the milk and yogurt to the blender, then the protein, creatine and honey.
  2. Add the frozen berries on top.
  3. Blend on high for 30-45 seconds until thick and smooth.
  4. Pour into a glass and top with a few fresh berries.

Pro tip: Frozen berries keep the smoothie thick and cold without watering it down. Add them last so they blend evenly.