Archives For creatine

I make my own homemade protein shake/energy drink combo that I sip throughout my workout. I usually take a sip before my workout and will have a little bit left over after my workout.

I also add creatine and the controversial but effective (and cheap) ephedrine and caffeine stack to my protein shake, so I get a steady dose of stimulants over a 2hr+ period of activity.

You could probably find something similar in those commercial energy drinks that contain protein.

Personally I’m not a big fan of energy drinks in North America. I think they’re overly priced, overly hyped and heavy on the marketing. I used to buy the original Red Bull in Thailand. It was super cheap (10 baht, which is about 33 CENTS) and way more potent compared to the Red Bull that’s available in Canada.

Also, about the caffeinated protein drinks: I’m not sure about the quality of the protein in prepackaged “protein drinks”. How good can they possibly be compared to something like Optimum Nutrition Gold Standard 100% Whey or other stand alone protein powders on the market??

Ok, onto the instructions on how I make my super protein energy shake!

Stuff You Need


  1. Shaker cup
  2. Protein powder (roughly 50g of protein)
  3. 200mg Caffeine
  4. 16-24mg Ephedrine HCL (optional)
  5. 5g Creatine
  6. Water

Here’s how I put it all together:


Step 1


Put the caffeine and ephedrine into the shaker cup. Add water (about half way full) and shake until you see that both pills are dissolved. The ephedrine I have breaks down the instant I pour water over it, but the caffeine pill tends to stay in pill form until I shake it for a few seconds.


If you mix all the other ingredients at once, the caffeine pill might not dissolve and you might sip a big chunk of caffeine instead of ingesting it throughout your workout.


Step 2


Add creatine and 2 scoops of protein powder.


Step 3

Fill the shaker cup with water


Normally I’ll screw the lid on, and fill the shaker with water almost until the top of the opening.



Step 4

Shake it up and drink throughout my workout.

Final Note

I’ve been making and drinking this shake for about 6+ months now. However, this shake with the added ephedrine and caffeine combination isn’t for everyone, especially if you have heart problems, hypertension, thyroid disease, diabetes, or any other health condition.

Use at your own risk!

Or simply omit the ephedrine (which my or may not be readily available OTC depending on where you live) and enjoy your creatine laced, caffeinated protein energy drink throughout your workout.

I've had pretty good experience ordering training gear and supplements from I live in Canada and shipping from the USA is fast and reasonably priced (and no brokerage fees or duty fees!)

I made an order on Monday April 2, 2012 and it shipped the same day. DHL delivered the package on Wednesday April 11, 2012. It probably would have arrived here sooner if it wasn’t for the Easter long weekend.

Here's what I got delivered to my door yesterday from Order

Optimum Nutrition Whey Protein 5lbs - Mocha Cappuccino

I add whey protein to my coffee. So far I’ve tried chocolate, vanilla, and unflavored whey protein. Vanilla tastes best for me, but I wanted to try out a different flavor. I went with mocha cappuccino simply because it had the highest taste rating on’s website.

Price: $54.99

Optimum Nutrition Creatine Powder 2000g

I decided to try out creatine again (I took it a LONG time ago in the late 90’s while I was in high school). It’s well researched and one of the few supplements proven to work. We’ll see how it works for me this time around.

I decided on ON Micronized Creatine Powder because Optimum Nutrition is a reputable brand, has a lot of good reviews and they’re using something called “CreaPure”, which is supposedly the purest creatine monohyrdate available.

Price: $37.99

Now Ultra Omega-3 180 Softgels (2)

This is the fish oil that I take. Mainly for “general health” purposes. I don’t feel anything, but I take it anyways for “general health”, and just in case.

Price: $41.98 for 2.

Harbringer Neoprene Padded Ankle Cuffs (2)

I’m doing reverse hyperextensions by stacking one bench on top of another (pictured here). So far it’s been working fine, but I wanted a way to add some resistance to the movement. I figured I could add weights doing reverse hypers by using a pair of these ankle cuffs, weaving a chain into the plates, and connecting the chain to the ankle cuffs with a carabiner. I’ll write about how this works out in an upcoming post.

Price: $17.98 for 2.

Sequoia/ Defender Body Fat Caliper

Since my order was over $150, I got the option to choose a free gift (free gifts start at orders totaling $75 and up. Here’s what else is available as a free gift).

I decided on these body fat calipers because I did not have any tools to measure my body fat. I did a quick measurements, and according to these calipers, I’m about 16.5% body fat. Not bad!

Price: Free!

Lastly, I tried to order a couple of bottles of the SportPharma Multi-V multivitamins, but I got this error during the checkout process:

Strange, because I have ordered these multivitamins before. I'm not sure why it can't be shipped to Canada now.

Total damage:

Subtotal: $152.94

Shipping: $33.99

TOTAL: $186.93

Kicking myself in the butt because I just found out I could have used a coupon code (5off100) to get $5 off my order.

Bah, next time.