This is a list of scientifically proven post-workout suggestions to help in recovery. The goal of these suggestions is to stop and reverse protein catabolism and recvory glycogen storage.

1. Replenishing fluid: Research suggests fluid contain a carbohydrate-to-protein ratio of 3:1 or 4:1.

2. Casein protein is shown to be the best in protein synthesis, followed by whey protein. (Hoffman, J.R.)

3. Consume 3-5g of creatine.

4. Consume 5-10g of BCAA's.

5. Take supplements and hydration fluids within 1 hour after completion of workout.

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