The Winter Workout Mindset

Fuel for Performance

• Pre-Workout – Take 30 minutes before your session to boost focus, endurance, and performance.
• Creatine Monohydrate – One of the most studied and effective supplements for muscle strength, recovery, and energy output. Bonus: ATP Science chewable tablets make it easy to take any time — no shaker needed.
• Electrolytes – We often feel less thirsty in colder weather, making it easier to become dehydrated during winter. Use a quality electrolyte formula to support hydration, muscle contractions and reduce cramps.
• High-Quality Protein – Have 20–30g within an hour post-training to support muscle growth and repair. If appetite dips in winter, blend your protein into a warm smoothie or oats.

Lift Smarter. Training & Recovery Tips

• Sleep = Growth. Aim for 7.5 to 9 hours per night. Deep sleep is when your body rebuilds muscle tissue and balances hormones that influence training outcomes.
• Plan Your Recovery Days. Schedule 1–2 rest days each week. Active recovery like walking, yoga or mobility work helps reduce soreness and supports longevity.
• Fuel Every Meal. Include lean protein, healthy fats, and fibre-rich carbs at every meal to keep your metabolism firing.
• Eat the Rainbow. Fill your plate with colourful vegetables and fruits to supply your body with antioxidants and polyphenols that combat the natural oxidative stress from training. Think soups, stews, veggie juices, and add serves of greens in your meals.
• Hydrate Beyond Water. Add electrolytes, warm broths or herbal teas for hydration with extra benefits.

Your Winter Stack Essentials

• New Chewable format
• Each serve delivers 3 grams of creatine monohydrate
• Convenient solution you can take anywhere, anytime
• TGA listed

• the ultimate mass gainer
• Stacked with carbohydrates, plant based proteins, coconut MCTs, and flax
• Added creatine, glutamine and branch chain amino acids
• Digestive enzymes to assist with protein absorption

• Helps support energy, alertness, and endurance
• Supports mental alertness, muscle endurance, and lasting energy
• Assists with hydration during extended workout sessions

• Fast digesting protein blend
• Bovine Colostrum added to support gut health and immunity
• Best used upon rising and immediately after training

• Premium natural isotonic electrolyte drink base
• Contains electrolytes, sodium, potassium, magnesium and calcium
• Best used during exercising periods over one hour or high-intensity sessions

References

1. Kreider, R.B., et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine. Journal of the International Society of Sports Nutrition, 14(1).
2. Naderi, A., et al. (2025). Nutritional Strategies to Improve Post-exercise Recovery and Subsequent Exercise Performance: A Narrative Review. Sports Medicine, 12 Apr 2025.