Frida Redknapp recently revealed her favorite post-workout protein shake, highlighting a recipe that includes six ingredients: coconut water, frozen berries, banana, protein powder, creatine, and peanut butter. She shared the recipe on Instagram and admitted that she was initially skeptical about creatine when her eldest son mentioned it. However, after researching, she has been using it consistently for around two years.
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Frida noted that she has seen improvements in her strength, training performance, and mental clarity thanks to creatine. "I think it’s really important for women, but that’s my personal opinion," she said in her Instagram reel, while emphasizing that individual needs may vary. She recommends using a high-quality creatine monohydrate.
To prepare Frida Redknapp's post-workout protein shake:
1. Pour coconut water into a blender. Frida prefers Coconut Collaborative.
2. Add frozen blueberries, raspberries, and a banana.
3. Incorporate two heaped scoops of vanilla protein powder, with Frida using Form Nutrition Performance Protein in vanilla.
4. Add one scoop of creatine, which she says can vary based on personal preference; she uses Kinetica Sports 100% Creatine Monohydrate.
5. Include a tablespoon of peanut butter – Frida opts for Meridian – and blend until smooth.
Regarding the combination of protein and creatine, yes, they can be mixed in a shake. Protein and creatine serve different purposes, and combining them does not reduce their effectiveness. For most adults in the UK, the reference intake is 0.75 grams of protein per kilogram of body weight per day. Regular training may require a higher intake. Creatine increases muscle stores gradually, aiding high-intensity exercise, and mixing it into a shake is a convenient option for those who already consume protein shakes.