The breakfast that doubles as the creatine delivery system for Charlotte and me. Creatine monohydrate is flavourless and faintly gritty in water, but blitzed into a banana smoothie it disappears entirely; you’d never know it was there. Frozen fruit means no ice needed and a thick, cold result. Build it around whatever fruit’s in the freezer.
Yield and time
- Makes: 2 glasses
- Hands-on: 5 minutes
Ingredients
- 2 ripe bananas (fresh, or frozen in chunks)
- 200g frozen fruit (mixed berries, mango, or a handful of each)
- 300ml milk (dairy or plant, whatever you drink)
- 150g natural or Greek yoghurt
- 2 tablespoons rolled oats
- 1 tablespoon honey, or a couple of pitted dates, to taste
- 2 x 5g scoops creatine monohydrate (one per glass)
- a few ice cubes, only if your fruit is fresh rather than frozen
A spoon of peanut or almond butter makes it more of a meal; a handful of spinach turns it green without changing the taste much.
Blend
Everything into the blender, with the creatine going in last so it doesn’t clump on the dry blades. Blitz for 45-60 seconds until completely smooth and thick.
Pour into two glasses and drink straight away; the oats keep thickening on standing, so a smoothie left for twenty minutes turns to pudding. If it’s thicker than you like from the off, loosen with a splash more milk and pulse again.
On the creatine: 5g per person is the usual daily dose. It dissolves and disappears into the fruit, so stir nothing in by hand afterwards; it all goes in the blender together.