There’s extensive research to show that supplementing with creatine alongside strength training results in muscle gain, reduces delayed-onset muscle soreness (DOMS) and boosts performance; hence its ...

For a pre-workout protein boost, Hill suggests aiming for 15 to 20 grams of protein (and 25 to 30 grams of carbs) about 30 to ...

Bleakley C , McDonough S, et al. Cold-water immersion (cryotherapy) for preventing and treating muscle soreness after exercise. Cochrane Database Syst Rev 2012; 2 :CD008262. Intense exercise involving ...