Big muscles are my lighthouse. Over the last decade, I’ve worked diligently towards a monster back squat, impressive pull, and banana bench—and with success. But when I started graduate school last spring, my two-a-day training schedule had to drop to a single hour a day, and my goals had to shift from building muscle to preserving it.
Time and time again, research has shown that eating 0.7 to 1.0 grams of protein per pound of target bodyweight is optimal for building and preserving muscle. Though recent findings suggest protein needs for muscle preservation may edge even higher—about 0.73 to 1.1 grams per pound—when stress is high or training volume dips. As such, as a 125-pound person, I’ve made it my mission to consume 130 to 145 grams of protein daily, spread across my meals.
Certainly, protein isn’t the only nutrient I chow down. (It’d be impossible to hit the intensity I hit during my daily MetCons without carbohydrates.) But as my schedule has gotten busier, my diet has quietly shifted away from a colorful, whole-food variety toward whatever makes it easiest to hit my protein target.
There’s the collagen powder I stir into my morning brew, the protein bar I stash in my gym bag, and the ready-to-drink shake I sip during my commute from the box. Add in that most of my breakfasts, lunches, and dinners revolve around some variation of chicken and rice, and it becomes clear that beige is the common denominator of my current food landscape.
Despite wanting to add a little more color—more micronutrients, more phytonutrients, more gut support—to my plate, I also knew that suddenly becoming a meal-prepping produce queen wasn’t realistic during a semester packed with readings, client hours, and CrossFit. Simply put, something had to bridge the gap.
That’s where AG1 comes in. When an Instagram ad for a daily greens powder boasting 75+ vitamins and minerals (like vitamin C, vitamin D, magnesium, and zinc), probiotics, digestive enzymes, and adaptogenic herbs (like ashwagandha and rhodiola) crossed my feed, I was intrigued and cautiously hopeful.
Ahead, a closer look at the changes I experienced within the first 30 days of utilizing AG1—and why I plan to keep it in rotation.
The 101 on AG1
If you’re active on social media, odds are you’ve seen AG1 on your feed. Beloved by longevity enthusiasts and top-tier athletes alike (looking at you, Andrew Huberman and Alex Honnold), this greens powder has become one of the most recognizable names in the supplement space. The company behind AG1 (formerly Athletic Greens) has reportedly crossed the billion-dollar valuation mark, giving it more cultural and financial capital than many competitors in the greens category.
Peddled as a science-driven supplement that supports physical health and mental performance, AG1 is a daily greens powder that combines a slew of vitamins, minerals, adaptogens, digestive enzymes, probiotics, and other whole-food-derived ingredients into a single serving. Add one scoop to water, shake, and bada-bing bada-boom, you’ve got what the brand frames as “nutritional insurance” in a glass.
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The buzz, however, isn’t just marketing mumbo-jumbo. In a small 2024 trial published in the Journal of the International Society of Sports and Nutrition, participants who took the supplement for 30 days showed greater increases in beneficial gut bacteria than those on a placebo, and reported reductions in bloating and constipation.
And at present, randomized controlled trials are underway. One examines how daily AG1 supplementation affects nutrient status, gut microbiome composition, and quality-of-life markers in healthy adults, and the other evaluates similar outcomes in active individuals. While results from these haven’t yet been released, their existence signals the brand is focused on legitimizing its marketing claims.
My First Impression
AG1 is available in single-serve travel packets designed for convenience, which is a no-brainer for a busy girl like me who cannot be bothered to measure a precise scoop. I was pleased when my supply arrived in a compact, convenient container, where it now lives quietly in my supplement cabinet beside my collagen and creatine.
I’ll give it to you straight: This was not love at first sip. Dark green in hue, yet the taste somehow reminiscent of an over-ripe banana, my initial gulp gave off a tropical terrain vibe. Ever the drama queen, I immediately texted my friend who’d already been indoctrinated into the AG1 fan club for guidance. Her advice? Follow the directions! Specifically, don’t drown the powder in water, as I did. Instead, stick to the eight-ounce liquid suggestion. Per our experiences, using too much water makes the flavor taste grassy.
The next morning, I measured the recommended amount. And, lo and behold, when prepared as directed—and consumed with a confident chug—the glass was empty in under 20 seconds, leaving me full of nutrients and with little more than an herbaceous aftertaste. Much better!
The Transformation
The 30 days I trialed AG1 were among the busiest I’ve had in recent memory. I was training for the CrossFit Open, logging 20 hours a week at my graduate internship, taking a full course load, and working full-time as a wellness journalist. On top of that, I was dating with intention, nourishing my community of friends, being a good dog mom, and keeping a clean home.
For all intents and purposes, this month should have left me feeling wrecked and withered. Heck, at the close of a similarly stressful stretch last Fall, I felt like a tube man when the car wash is closed: completely deflated. Not only was I plagued by a cold that had more endurance than a marathoner, but my house was a mess. Despite being something of a clean freak, my humble abode was in shambles. (Dishes in the sink! Clothes wrinkled on chairs! Sheets in desperate need of a change!)
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During this supplement-supported stretch, however, rather than feeling subpar, I remained surprisingly spry. By week two of downing AG1 daily, I noticed my usual afternoon energy slump was less extreme. Gone were the days of dragging (and I mean dragging!) myself to the gym solely in the name of discipline. Instead, I felt a steady excitement to see my fitness friends and move my body.
By week three of my routine, I felt downright energized when I walked into my 4 p.m. CrossFit class—and I was buzzing when I walked out of it. Instead of coming home and immediately potatoing on the couch, I found I had enough energy to make a real dinner, wash my dishes, fold laundry, and even stick to my vacuuming schedule (because, yes, I have one of those).
At the close of the month, I felt steady and strong both in and out of the gym. Even better, I hadn’t battled a single lingering cold.
Brittany Michels, R.D.N., M.S., C.P.T., a registered dietitian and certified personal trainer with The Vitamin Shoppe, says this makes sense: “Even if protein intake is high, when micronutrient intake is low, low energy, poor exercise recovery, brain fog, lingering sickness, and regular muscle cramping are common,” she says.
Protein doesn’t operate in a silo, she explains. “It can’t fully support optimal energy levels, performance, or recovery if you’re not also consuming adequate vitamins and minerals.” Nutrients such as iron, magnesium, B vitamins, and zinc—all included in AG1—play key roles in the processes essential for overall wellbeing, including muscle contraction, cellular energy production, red blood cell formation, oxygen transport, inflammation regulation, and connective tissue repair, she says.
“Even with sufficient protein, low intakes of these micronutrients can lead to early fatigue, reduced performance, and longer recovery,” says Michels. So, when those nutrient levels are restored, she says it’s common for people to notice improvements in both daily energy and workout capacity, just as I did.
My Final Verdict
I’m grateful that AG1 came into my life when it did. Was it the sole contributor to my steadier energy and improved recovery? There’s no way to prove that. And it would be irresponsible to overlook the other habits I was committed to that month, including prioritizing quality sleep, maintaining consistent protein intake, and fueling properly around workouts.
Still, Michels notes that ensuring micronutrient needs are consistently met—particularly during periods of high stress and training demand—can meaningfully influence energy levels and recovery. Covering those nutritional bases while my schedule ran at full tilt may very well have played a role.
At $79.99 for a 30-day supply—roughly $2.67 per serving—AG1 may not become a staple in my year-round supplement regimen (I’m on a budget!). But I do see it as a strategic tool during busy seasons like this one, where dietary variety takes a back seat to convenience. And who knows, if my post-grad income bracket climbs alongside my deadlift, maybe it’ll become a permanent fixture.
With both its formulation and price point in mind, I’d recommend AG1 to anyone who feels overscheduled, trains hard, and has some budgetary wiggle room. As Michels says, “AG1 can be especially helpful for people who struggle to consistently meet their micronutrient needs—particularly those with high training volumes, busy schedules, frequent travel, or limited dietary variety.”