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Leucine, part of the branch chain amino acid group, has been seen in countless studies to be the key component that ignites protein synthesis(muscle growth)  as well as increasing muscle recovery time.



Glutamine is an amino acid found to be key in promoting muscle recovery and reducing soreness.



Creatine is the most researched and proven 100 % natural strength and muscle building product used to increase cell volumization.(when muscle cells hold more water, it signals the cell to increase protein synthesis (muscle growth) to create more room for cellular fluid.



Upon completion from a lift, you have a certain amount of time to capitalize on androgen receptor sensitivity (sites where hormones like testosterone bind to ignite muscle growth) insulin sensitivity (insulin acts like a taxi cab that shuttles amino acids into muscle cells aiding in growth and repair) and overall nutrient uptake. This is also the time when your body uses nutrients for repair and not as stored fat.  The key is to ingest a fast absorbing protein source (whey protein isolate or hydrolayse) and a fast absorbing carbohydrate source (something that is high on glycemic index like dextrose or waxy maize starch)



Research has found that vitamins C & E are key markers of muscle recovery. When ingested post workout, the markers that show muscle damage are minimized, leading researchers to believe that those two key vitamins expedite the rate of muscle recovery and initiate the remolding phase.



Caffeine has been shown to have a powerful but short half-life effect on endurance and power out put.(thus why it is banned by the Olympic committee)  It has also been shown to increase caloric expenditure from exercise by anywhere from 10-30% (this can add up over the course of a month if your goal is to reduce body fat)