The OTG Method: The Ultimate Intra + Post-Workout Fuel Recipes

Train smart. Fuel smarter. Because your performance deserves more than guesswork.

Let’s be clear, what you eat around your workouts makes or breaks your performance.

You can train like a beast, but if your nutrition doesn’t support your output, you’re just spinning your wheels.

At OTG, we build nutrition around physiology, not fads. Fuel hard training with carbs, protect muscle with protein, and keep hydration on point.

The OTG Intra-Workout Drink

Goal: Sustain energy, performance, and focus during training

Recipe:

25 g Highly Branched Cyclic Dextrin (fast-digesting carb)
10 g Essential Amino Acids (EAA blend)
1–2 g Electrolytes (sodium + potassium-based)
750–1000 ml water

Macros:

Calories: 120
Carbs: 25 g
Protein: 10 g
Fat: 0 g

Why it works:

This combo keeps glycogen topped up without spiking insulin. EAAs protect muscle tissue, and electrolytes keep nerves and muscles firing efficiently. You’ll feel the difference in endurance, focus, and recovery between sets.

The OTG Post-Workout Recovery Shake

Goal: Kickstart recovery, muscle repair, and glycogen replenishment

Recipe:

40 g Whey Protein Powder – we recommend SPORTRX (use code Lil10 for 10% off)
60 g Cream of Rice (or white rice flour)
5 g Creatine Monohydrate
1 tsp Honey
300 ml water or almond milk

Macros:

Calories: 410
Protein: 40 g
Carbs: 55 g
Fat: 3 g

Why it works:

After training, your muscles are primed for nutrient uptake. Fast-digesting carbs replenish glycogen. High-quality protein triggers muscle repair. Creatine and honey give your recovery stack the edge, lowering cortisol and speeding up repair.

It’s recovery, simplified — science-backed and athlete-proven.

The OTG Approach: Precision Nutrition, Personalised

At OTG, this isn’t a one-size-fits-all formula — it’s the starting line. Every athlete’s nutrition is built to match their output, recovery needs, and training block.

We coach you to: