I am in love with my Ninja Creami Ice Cream Maker! I can’t believe how I can make creamy ice cream with proteins and this version is full of creatine!
More than muscles – Power for your body and brain
🧬 What creatine does
Creatine is stored in muscles (and to a smaller extent, in the brain) as phosphocreatin.
His primary role: Fast regeneration ATPThe most important energy currency of your body, especially during short eruptions of intense efforts.
📌 Result: More energy output, less fatigue and faster recovery between efforts.
💪 Physical performance benefits of Creatine
1. Increases strength and strength
Improves the ATP regeneration for Explosive lifts, sprints and HIIT
Average strength gains: 8–14% about placebo in studies
📚 Branch, 2003 – Creatine supplementation led to a significant strength increase in trained athletes.
2. Builds lean muscles
This allows you to lift heavier for more repetitions → Large training stimulus
Raised cell volumization (Muscle cells store more water + nutrients)
Stimulate muscle synthesis indirectly
3. Accelerates recovery
4. Improves the endurance of high intensity
Favorable for sport that require repeated outbursts of efforts (MMA, CrossFit, Hockey, Football)
🧠 Cognitive and neurological benefits of creatine
5. Brain Energy & Focus
The brain uses ATP -like muscles – Creatine helps maintain mental brightness under stress
Improve Short -term memory, response time and executive functionEspecially in sleeping rates or stressed situations
📚 McMorris et al., 2006 – Creatine improved memory and reasoning in healthy adults.
6. Neuroprotection
Shown to help with conditions such as TBI, concussion, Parkinson’s, as
Can protect brain cells against oxidative stress and energy shortages
🦴 Bone and aging benefits of creatine
7. Supports bone density
8. Retains muscles while aging
📚 Candow et al., 2014 – Older adults in the field of creatine + resistance training had more muscle and power gains.
📏 Dosage and use
Daily dose: 3–5 g/day (no need to cycle)
Loading phase: Optional – 20 g/day split into 4 doses for 5-7 days for faster saturation
Timing: At any time of the day post-workout with protein + carbohydrates, the absorption can improve
Form: Creatine monohydrate (Gemicronized for a better mixing)
⚠️ Myths and safety
Myth: Creatine damages kidneys
✅ Safe for healthy people (studied up to 5+ years without adverse effects)
Myth: Creatine causes dehydration✅ actually improves hydration in muscle cells
Myth: Creatine is only for bodybuilders✅ Advantages endurance power athletes, older adults and even brain health
✅ Conclusion
Creatine is One of the safest, most effective and most examined supplements—Beter not alone Power and musclebut also brain function, bone health and outdated resilience.
🔑 When protein builds the house, Creatine keeps the lights on.
Which creatine do I recommend
My favorite creatine is Create Creatine! I like their mixed berry packages. I even have something in my trade when I travel!
Creatine is no longer only for athletes who want to lift it heavier is a well-completed, evidence-based supplement that supports muscularity” mental clarity” mood stabilityand even healing sleep. I intend to take this forever! Building muscles is becoming increasingly difficult as I get older, but I notice that my strength is much better now that I have added creatine to my routine!
Whether you manage stress, PRs get into the gym or easily optimize your energy on keto, creatine can be one of the Simple and most powerful tools In your wellness tool kit.
Use code Maria to get a 20% discount on the link below!
Creatine ice cream
Place 1 cup of water or unsweetened low -fat coconut milk in the Ninja Creami container. Add the creatine, strawberries sweetener, egg and salt.
Use an immersion blender to combine the ingredients. Add more water until you reach the filling line. Stir with a spoon. Taste and, if desired, add more stevia -glycerite or allulose.
Freeze for at least 6 hours or at night.
When you are ready to consume, you must sit on the counter for 10 minutes (or sit in hot water for 2 minutes). Making it not to be too fluid, but still soft.
Place in the Ninja Creami on the “Lite” setting. This runs for about 3 minutes. Check the consistency and if you want a creamier texture, perform the mixture on the “Gelato” setting. Depending on your desired texture, your settings determine. Enjoy!
137.3 Calories, 10 g fat, 6.2 g protein, 12.2 g carbohydrates, 1.5 g fiber
Calories: 69.8 | Fat: 2.5G | Egg white: 6.2G | Carbohydrates: 6.2G | Fiber: 1.5G | P: E ratio: 0.9
“Prioritization of proteins is the best choice! The PIC for before was taken 12 months ago when I was 20 kg heavier and was stuck in a stall.
Before I discovered Maria, I was not only excited, but I was also stuck for 12 months after following the wrong advice from eating high fat. Changing my macros and adding 2 x PSMF days enabled me to break the stall and lose the last 20 kg within 6 months.
However, achieving maintenance is only an amazing advantage of how powerful prioritizing proteins is. 2 years ago I started running 5k on a local weekly park. During my stall I had no energy and I went back in my maturities. Prioritization of proteins has exponentially increased my energy levels and I hit a new PB 3 times in 3 weeks! I am now 102 seconds faster and this morning I have achieved my running goal of sub 26 minutes. My recovery after my runs has also been great and I can now run another 2k to catch up with my 92 -year -old mother who runs the 5K.
I am now also 3 months after Menopautaal and cannot believe that I was not only able to lose the excess weight, but also achieve all my belly fat, and achieve new running goals by changing my macros to prioritize proteins.
If you have not discovered Maria’s free macrocalculator or information about PSMF (protein sparse quickly), I will encourage you to try it because it can change different areas of life! ” – Nerida
Most people I consult do Keto completely wrong. Get quick results with the My stunning Keto school!
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