You may have seen these on the shelves of your local supplement store and wondered why?
Creatine has a load of benefits! From enhancing cognitive function, mitigating the effects of a poor nights sleep as well as enhancing the aesthetic and performance of muscle. Creatine is one of the best researched supplements and so worth investing in.
The other key ingredient; gelatin contains peptides than can restore gut lining and improve digestive health.
These gummies were tasty! Super fun to make a batch to share at your local gym.
Ingredients (for 20 serves):
- 1 cup of 100% natural, sour cherry juice
- 4 table spoons bovine gelatin
- Desired serve of creatine (3-8g per serve depending on your goals and body weight, this recipe is for 5g/serve=100g in this recipe)
- 1 tsp raw honey (optional)
Method:
- Heat the juice in a saucepan on a low heat, just to warm as this will help the gelatin dissolve, you don’t want to cook the juice.
- Once warm, turn of the heat and slowly add the gelatin, mixing until dissolved and then add the honey. Once it has cooled, add desired dose of creatine and mix well till all clumps are gone.
- Pour into moulds, food-grade silicone is best for getting the gummies back out. They will need to be covered, popped into the fridge and allowed 2-4 hours to set. Slice into desired serving sizes if not using individual moulds.
Macros per serve:
32kcal 6gP 1.4gC
If you are up for learning more about nutrition or enhancing any aspect of your fitness and health, push the button and get someone on your team!
Further reading and resources:
Bagchi, D., Nair, S., & Sen, C. K. (Eds.). (2019). Nutrition and enhanced sports performance : muscle building, endurance, and strength (Second edition.). Academic Press, an imprint of Elsevier.
Abrahams, M., O’Grady, R., & Prawitt, J. (2022). Effect of a Daily Collagen Peptide Supplement on Digestive Symptoms in Healthy Women: 2-Phase Mixed Methods Study. JMIR Formative Research, 6(5), e36339–e36339. https://doi.org/10.2196/36339
Hernández-Ledesma, B., Martínez-Villaluenga, C., Hernández-Ledesma, B., & Martínez-Villaluenga, C. (2020). Peptides for Health Benefits 2019 Volume 1. MDPI – Multidisciplinary Digital Publishing Institute.
SaeYond Health 