Creatine Berry Blast

Mixed berries with creatine monohydrate — the easiest way to get your daily 5g dose. Berry flavor completely masks any grittiness.

Ingredients

• 1 cup frozen mixed berries (strawberries, blueberries, raspberries)
• 1 scoop vanilla or unflavored protein powder
• 5g creatine monohydrate (1 tsp)
• 1 cup water or coconut water
• 1/2 cup plain Greek yogurt
• 1 tbsp honey (optional)

Method

1. Add liquid to blender first, then yogurt.

2. Add frozen berries, protein powder, and creatine.

3. Blend until smooth, about 45 seconds.

4. Taste — add honey if berries are tart. Blend briefly to incorporate.

What You're Practicing

About creatine in smoothies:

• Creatine monohydrate is the most researched sports supplement with decades of safety data.
• 5g daily is the standard maintenance dose — no loading phase needed.
• It's flavorless and dissolves in liquid. Berry smoothies mask any slight grittiness.
• Take consistently at the same time daily for best results.
• Supports muscle strength, power output, and recovery between sets.
• Also shows cognitive benefits in research — not just for athletes.

Supplement add-ons (nutritional impact per serving):

• Greens powder (1 scoop, ~8g): +30 cal, +5g carbs. Berry flavor is the best mask for earthy greens powder. Adds concentrated micronutrients — typical scoop provides 50%+ DV of vitamins A, C, K, and several B vitamins that support energy metabolism.
• L-glutamine (5g): +20 cal, +5g protein. The most abundant amino acid in muscle tissue. Depleted during intense exercise. Supplementing 5g post-workout may reduce muscle soreness and support gut lining integrity. Completely flavorless.
• Ground flaxseed (1 tbsp, 7g): +37 cal, +3g fat, +2g fiber. Provides 1.6g ALA omega-3s (anti-inflammatory). The fiber slows sugar absorption from the berries, creating a more stable energy curve. Adds slight nutty flavor.
• Vitamin D3 (2000 IU drops): +0 cal. Fat-soluble vitamin that 42% of US adults are deficient in. The yogurt fat in this recipe aids absorption. Essential for calcium absorption, immune function, and mood regulation.