Nutrition Tips for Muscle, Energy & Recovery

Eat 20–40 g of protein within 2h of lifting to refill the tools your body uses to repair.

Splitting protein across 4 meals triggers more muscle growth than 2 bigger doses a day.

2–3g of leucine (a key protein amino acid) per meal flips on the muscle-building switch.

Creatine (3–5 g daily) speeds ATP — your muscles' quick fuel — for better explosive efforts.

2g+ of EPA/DHA (omega-3 fish oil) a day cuts muscle breakdown after tough sessions.

Caffeine at 3–6 mg per kg bodyweight lifts endurance 2–4% — take it 30–60 min pre-workout.

48–72h of high carbs after a depleting workout packs extra fuel into muscle for the next one.

Beta-alanine (3–5 g daily for weeks) extends max effort in the 1–4 min range by 2–3%.

Beetroot juice before cardio lowers oxygen cost — you can push a bit harder at the same effort.

Tart cherry juice (30 mL, 2× daily) cuts soreness and helps sleep after high-impact sessions.