Recovery is where the results from training are made. Sleep and food come first. After that, three supplements cover most of what people need: protein, creatine and electrolytes.
Protein: the rebuild
Training and protein work together. The International Society of Sports Nutrition gives 20 to 40 grams of quality protein a serve as a general guide, and says the timing can be before or after training, whichever suits you.
- Rule 1 Whey Blend
- Dymatize ISO100, a lighter isolate
- All protein powder
Creatine: the daily one
Creatine is taken daily, not just on gym days. The usual dose is 3 to 5 grams a day. Putting it in your post workout shake is an easy way to remember it.
Electrolytes: the top up
You lose water and sodium in sweat. After long, hot or very sweaty sessions, an electrolyte drink helps you replace both.
Optional extras
- Amino acids to sip during training: Xtend Original BCAA or Ghost Intra. If your daily protein is already high, these matter less.
- Glutamine, such as Rule One R1 Glutamine.
- The full recovery range.
A simple post gym routine
- Water or electrolytes straight after.
- A protein shake with your creatine in it.
- A proper meal within a couple of hours.
More guides
- Training in hot weather: hydration and electrolytes
- XTEND Original BCAA guide
- Best creatine for muscle growth
Visit Supps247 Ringwood
135 Maroondah Hwy, Ringwood VIC 3134. Open 7 days. Store details, hours and directions.
We beat any price by 5%. Applies to identical in-stock items from Australian retailers. Excludes clearance, bundles and member-only pricing.
This is general information, not personal medical advice. Always read the label and use as directed.
