Here is a perfect shake that can be used as for a post-workout recovery snack or in-between meals. The shake calls for ATH’s BUILD, which delivers 20 grams of high quality BCAAs, as well as having an amazing flavor.

Creatine is also great to use in addition to the BCAAs. Creatine supplementation has been proven to increase strength, fat free mass, and muscle morphology when paired with heavy strength training as well as showing to have a benefit in high intensity training and endurance training. The other important ingredient in here is blueberries.

Blueberries have an array of benefits that you may not be aware of. They can help speed muscle recovery because of their ability to fight exercised-induced stress through their antioxidant properties and broad range of phytochemicals. Blueberries contain a high level of anthocyanins, which gives it the blue color as well as its high antioxidant capacity (this destroys and neutralizes free radicals created by stress factors).

The rest of the ingredients add to the carbohydrate and fat content in addition to contributing their respective vitamins and minerals. Feel free to add some greens in here, such as spinach or kale, or even to substitute coconut or almond milk for whole milk.


1 cup frozen blueberries
1 cup frozen strawberries
1 almost ripe apple banana
1 scoop of ATH BUILD (cocoa flavor)
1 scoop of creatine powder
2 tbsp peanut butter
1 cup organic whole milk
Crushed ice


Gather all ingredients and put into blender.
Top with ice, blend, and enjoy!

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