Protein Creatine Hot Chocolate

Words & Recipe by our Inhouse Naturopath, Emma Gibson

Swap the quick hit coffee for something that actually supports you long term.

‘Energy’ isn’t about feeling ‘awake’, it’s about how well your body can produce, store, and sustain energy at a cellular level.

Caffeine blocks adenosine, masking fatigue rather than creating energy. It's not all bad, but important to be mindful of. 

This is where creatine becomes incredibly valuable.

Your Go-To Winter Hot Chocolate, Upgraded 

Ingredients:

• 1 serve Bone Broth Protein Powder - Chocolate
• 1 serve Creatine Monohydrate
• Hot Water
• Milk of Choice
• Optional: cinnamon, pure cacao powder 

Instructions:

• Add a splash of boiling water + milk of choice to the bottom of your mug
• Add bone broth protein, creatine, and cinnamon + cacao (if using)
• Whizz to combine using your Mitchells Mixer (fully submerged to avoid splatter, be mindful - there are two speeds, it will go up another speed before switching off)
• Top up with hot water
• Sip, settle, and enjoy.

Creatine is not a stimulant. It doesn’t “wake you up” like coffee.

Instead, it: supports cellular energy production (ATP), acts as a buffer during stress, training, and mental load, benefits build overtime. Here's How: 

1. Supporting Your Cellular Energy System

   At the core of your physiology is ATP (adenosine triphosphate); your body’s primary energy currency.

   Creatine helps regenerate ATP more efficiently, particularly in the tissues with high energy demand like the muscle, brain, and nervous system.

   Instead of pushing your body into a stress response (like caffeine does via adrenaline and cortisol), creatine supports the system underneath it.

   Think: building capacity, not forcing output.

2. Nervous System + Cognitive Support

   Tiredness and fatigue have become somewhat common in the modern world, but when prolonged, it’s often not just physical tiredness, it’s mental and neurological depletion.

   Creatine plays a role in brain energy metabolism, cognitive performance under stress, and mental fatigue resilience.

   This is why it’s increasingly being used beyond sport, for focus, clarity, and nervous system support, especially in periods of high demand.

3. Buffering Stress (Without the Spike)

   Caffeine works by stimulating the central nervous system, useful, but often over-relied on.

   Overtime, this can: elevate cortisol output, disrupt sleep cycles, contribute to feeling “wired but tired”

   Creatine, on the other hand, acts more like a buffer: supporting energy availability during stress, and helping the body meet demand without excessive stimulation.

   It’s not a replacement for sleep or nourishment, but it supports resilience when life is full.

4. Consistency Over Timing

   One of the most important distinctions:

   Creatine isn’t about when you take it - it’s about taking it regularly.

   It works through saturdation of muscle and brain stores overtime, which is why:

   • Daily intake matters more than timing
   • Benefits build gradually
   • It fits best into an exisiting ritual (like your morning or evening winter hot drink)

1. Why Pair it With This Ritual

   This isn’t just about adding creatine - it’s about how you take it. In this recipe, you’re layering:

   • Protein - satiety, recovery, blood sugar stability
   • Warmth - digestive support, grounding the nervous system
   • Creatine - sustained cellular energy

   
   Together, this becomes more than a drink, it’s a daily delicious input that supports energy, not just masks fatigue.

   We’re not chasing short-lived quick fixes. We’re building systems that help you keep doing the things you love for as long as possible.

   This is one of those small, consistent habits that does exactly that.