If you search for creatine recipes on social media, you’ll find many creators adding it to everything from smoothies to oatmeal bowls. Even though experts and influencers tout its benefits in their videos, I avoided using it because I’ve always been a bit skeptical of supplements. Before adding it to my diet, I had tons of questions that needed answers. Can it actually boost performance? Is it safe? And what kind of supplement is it?
Creatine is a compound found in meat and fish and is also naturally produced by the human body, says Richard Kreider, director of the exercise and sports nutrition lab at Texas A&M University. Kristen Konkol, an associate teaching professor of exercise science at Syracuse University, says creatine can help improve strength and power, enhance muscle recovery, increase muscle mass, and even provide cognitive benefits.
As you’re probably aware, there’s some controversy surrounding the safety of creatine. People have long held the belief that creatine is an anabolic steroid (it’s not) and that consuming creatine can lead to kidney damage, hair loss, and dehydration. Fortunately, scientific evidence suggests that these claims are myths. One research study suggests that most people can consume 30 grams of creatine per day for up to five years without much risk. However, if you’re planning to ingest creatine every day for a lifetime, you’re better off dropping that number to just three grams per day, says Kreider.
Instead of adding creatine to plain old water, I wanted to find creative ways to add it to my diet. Here are the few recipes that really stood out to me and what a nutrition expert had to say about them.
1. Peanut Butter, Chocolate, and Coffee Creatine Balls
I’m a dessert lover, so whenever dinner’s over, you’ll usually find me scurrying around my kitchen for a little treat. When I came across these peanut butter and chocolate creatine balls from the food blog Kridom, I was immediately intrigued.
The recipe called for oats, dried figs, peanut butter, coffee, chocolate protein powder, maple syrup, three teaspoons of creatine, cinnamon, and salt. After mixing everything together in a bowl, I used a tablespoon to scoop out portions of the dough and rolled them into balls.
Once they were perfect spheres, I sprinkled them with flaky sea salt. You could also top them with shredded coconut, crushed peanuts, or a drizzle of melted chocolate.
Jenna Stangland, a registered dietitian based in Minneapolis, Minnesota, recommends these energizing bites as a great pre-workout snack because they can help boost your performance. “The caffeine from the coffee acts as a mental stimulant, creatine helps optimize both brain and body function, the carbohydrates from the figs, oats, and quinoa flakes provide energy for your workout, and the protein supports muscle recovery,” Stangland says.
She recommends eating one or two of these bites about 30 minutes before getting active.
The Verdict: Delicious and Energizing
Every day before dinner, I go on a 45-minute walk, so I had one of these peanut butter and chocolate creatine balls about 30 minutes beforehand as a pre-dessert. (I say this because I still ate a bowl of sorbet later that day). After taking a bite, my first thought was how much they reminded me of edible cookie dough.
They have a bold, sweet flavor with a strong espresso kick. I had so much energy during my stroll that I powered through the whole thing and never once felt the urge to turn around and go home.
2. Creatine Lemonade
When I came across a tutorial for creatine lemonade from @thefamilykitchencoach, I knew I had to try it because, you know, who doesn’t like a cool glass of lemonade?
To make this, I juiced one lemon (you can use store-bought lemon juice if you prefer) and added three grams of creatine powder. Even though the recipe calls for five grams of creatine powder, I chose to use three grams instead, per Kreider’s advice, and because I’m new to creatine. Then, I poured in two cups of water. The original recipe suggests adding a teaspoon of stevia, but I chose to use agave instead because that’s my preferred sweetener.
The Verdict: Crisp and Refreshing
I was amazed at how crisp, tangy, and delicious this drink tasted. It wasn’t chalky or gritty at all and had the smooth consistency of traditional lemonade. Even though I liked it, I won’t be sipping this before my outdoor workouts any time soon because the temperature in the northeast, where I’m currently based, is, on average, around 5 degrees Fahrenheit. However, I can definitely see this drink being my go-to pre-workout beverage in the summer.
To test its effects, I decided to chug it after shoveling snow and a deep stretch session. The next day, I didn’t feel my usual post-shoveling soreness; this is probably due to the fact that, according to Stangland, vitamin C from the lemon juice aids in muscle recovery.
3. Egg-White Creatine Oatmeal
There are a few things that you’ll find in my breakfast lineup every week: boiled eggs, a Greek yogurt parfait, and a steamy hot bowl of oatmeal. So naturally, when I saw @coachedbychrystal dumping creatine and raw egg whites into her hot cereal, my interest was piqued. Unfortunately, almost immediately after starting the recipe, I realized it wasn’t going to work. Here’s why.
The recipe says to cook one-half cup of oats according to the package instructions (which I followed by microwaving the grains with water for a minute or two). Then, you’re supposed to add in the raw egg white from one egg, 25 grams of protein powder, and five grams of creatine (I, again, opted for three) and mix everything together. That’s when things went left.
The steam emanating from the hot oats began to cook the egg whites, which gave the dish an unpleasant scrambled egg-like texture. Still, I carried on, determined to see the recipe through. I garnished it with a tablespoon of peanut butter and a tablespoon of dark chocolate.
A word of caution: please use pasteurized eggs for this recipe. The pasteurization process kills off harmful bacteria without cooking the egg.
Culinary mishap aside, Stangland says that having a bowl of egg-white creatine oatmeal before a workout is a great choice. “The creatine helps power your performance, think quick movements like jumps and lifts, while the carbohydrates in the oatmeal provide sustained energy to support your muscles throughout the entire workout,” she says.
The Verdict: It’s a “No” for Me
From a fueling and recovery perspective, this recipe makes sense, but I couldn’t get past the texture and taste, so I didn’t finish the bowl.
If you want to experiment with a version of this recipe, you could try making savory overnight oats and adding an already-cooked egg white on top to avoid a half-scrambled-and-half-sort-of-cooked egg in your oats. Or maybe the trick is to not heat the oats too much.
4. Sour Watermelon Creatine Gummy Bears
During my undergrad years, I took a few food science courses, and one of my favorite topics was learning how gelatin can improve the texture and stability of certain dishes. So, when I came across a clip of @thefitblondeyy pouring liquid into molds to make gummy bears, I quickly ordered all the tools I needed to try it out myself.
Homemade candy may sound complicated, but it’s surprisingly easy. While I chose to order a gummy-bear-shaped mold, this is completely optional—just make sure you’re using some type of silicone mold so your candies don’t stick. I even tested out this recipe with an ice cube tray, and it worked.
To make creatine gummy bears, start by adding one and a half cups of water to a pan, along with one-half cup of lemon juice, four tablespoons of gelatin, and 10 servings of watermelon-flavored creatine powder. Since I didn’t have that, I added a drop of red food coloring to give it a fruity look and three tablespoons of honey for sweetness.
Next, I heated the mixture over medium heat, stirring until the gelatin dissolved; this took about two minutes. Then, I used a spoon (a liquid dropper is also fine) to transfer the mixture into the mold. I put the gummies in the fridge for two hours so they could solidify.
The Verdict: “Spectacular. Give Me 14 of Them Right Now.”
This was my first time making gummies in a while, so I was nervous they wouldn’t set. But after leaving them in the fridge overnight, I was so excited to see the squishy treats come out perfectly the next day.
As for the flavor, the honey masked any aftertaste from the creatine powder, and the lemon juice added a nice zest. The honey, according to Stangland, can also provide a nice jolt of energy needed to get through a tough workout.
If you prefer plant-based candies, you can replace the gelatin with agar-agar, a red algae-based ingredient. Just use the same amount of agar-agar as you would gelatin in this recipe. I ate two gummies 30 minutes before a yoga class and had no issues doing the toughest planks.
5. Creatine Chocolate Dip
This dip from @thesamplan only has four ingredients: creatine, protein powder, peanut butter, and almond milk. The recipe is simple, too.
I mixed three grams of creatine, two tablespoons of protein powder (I used chocolate flavor), and two tablespoons of peanut butter. Then, I slowly added one-quarter cup of almond milk, stirring until the mixture reached a brownie-batter consistency.
After a workout, it’s ideal to load up on carbs and protein to help replenish your energy stores and support muscle recovery, says Stangland. “The apple and almond milk provide the carbohydrates, while the protein powder and peanut butter supply the protein. Creatine completes this trio of nutrients that aid in recovery,” she says.
The writer makes the creatine chocolate dip. (Video: Ashia Aubourg)
The Verdict: Yes. That’s All.
It took me less than three minutes to whip this up. I served it with apple slices, but it would also pair wonderfully with raspberries, strawberries, or graham crackers. I was worried the spread might turn out gritty, but it was smooth, creamy, and airy.
After a week of experimenting with creatine-packed recipes, I couldn’t help but get excited after trying this one. It’s the perfect proof that you can easily sneak this powerhouse supplement into everything—breakfasts, snacks, lunches, dinners, and, yes, even candy.
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