before Covid I was lifting 2x to 3x a week. I had a routine that really boosted me and I never did not progress in weights or reps. I did some research and did this, after a bit of trial and error:
Made my own shake:
1c spinach
1c almond milk
1c ice
2/3 scoop (~40g) protein powder
1/3 of a frozen banana (pre-sliced before freezing)
rando handfull of other fruit on hand - blueberries, strawberries, whatever
flax seeds - tbsp maybe
Drink 1/2 pre-work out + eca stack
Drink other 1/2 as recovery.
Dramatic difference in performance/recovery with and without. Of course eca had a big roll, too, but both were important. eca =1 primatene, 1 baby aspirin, 1 c coffee.