By aligning warm-up, form, recovery, and nutrition with how the body actually builds strength, you can make each workout more effective.
Start Strong with a Warm-Up
A proper warm-up increases blood flow, raises muscle temperature, and activates the nervous system — all of which prepare the body for higher performance and reduce the likelihood of injury. Research shows that dynamic warm-ups improve strength and power output more effectively than static stretching alone.
Prioritize Form Over Volume
Fatigue and speed often compromise movement quality. But proper technique improves muscle recruitment and reduces injury risk, which leads to better long-term results. Studies confirm that controlled, well-executed reps produce greater strength gains compared to lifting with poor form or excessive momentum.
Recovery is Part of Training
Muscles adapt and grow during recovery, not during the workout itself. Sleep drives hormonal balance and repair, while hydration supports circulation and nutrient delivery. Neglecting recovery increases the risk of overtraining and slowed progress.
Nutrition That Supports Performance
Exercise depletes glycogen stores and creates microscopic tears in muscle fibers. Post-workout nutrition helps replenish energy and accelerate repair. Our Workout Smoothie is formulated with whey protein, BCAAs, L-glutamine, and creatine — nutrients shown to support muscle protein synthesis, reduce soreness, and enhance energy production.
The Workout Stack
Let's say you're not in the mood for the Workout Smoothie. No problem. We combined all of the key functional elements into the Workout Stack that can be added to any smoothie. Each ingredient is clinically studied:
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BCAAs (7g) — Help stimulate muscle protein synthesis and reduce exercise-induced muscle breakdown.
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L-Glutamine (3g) — Plays a key role in recovery by aiding muscle repair and supporting immune function, especially after intense exercise.
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Creatine (6g) — Improves strength, power output, and muscle endurance by replenishing ATP, the body’s primary energy currency during exercise.
When consumed within 30 minutes of training, this combination maximizes recovery, reduces soreness, and helps the body adapt more efficiently to future workouts.
Customize your smoothies with the Workout Stack—or whatever else you're targeting—on the app or IRL at Earthbar.
