Combat Athlete Recovery Protocol
Recovery and performance optimization for combat athletes — BJJ, Muay Thai, MMA, boxing. High-impact, high-CNS-load training requires precision recovery.
11 interventions · Evidence-graded
01
Sleep 8.5–9.5h on training days
StrongCombat sports load CNS heavily. Sleep is the only true CNS reset.
02
Protein 2.0g/kg, post-train priority
Strong30g whey + 5g creatine within 30 min of session.
03
Cold immersion 11°C for 3 min, 4h post-session
ModerateReduces DOMS, accelerates lactate clearance; not pre-strength training.
04
Magnesium glycinate 400mg + zinc 30mg
StrongSweat loss in combat athletes is significant. Replace minerals.
05
Mobility 15 min daily
StrongHip, ankle, thoracic spine. Prevents the cumulative joint stiffness that ends careers.
06
Avoid alcohol within 48h of competition
StrongSlows reaction time, suppresses recovery for 5–7 days.
07
Tart cherry juice + glycine 3g pre-sleep
ModerateSpeeds DOMS recovery, improves sleep on training-heavy days.
08
Annual neurological screen if striking
StrongBaseline cognitive testing, neck strength assessment, MRI if symptomatic.
09
Periodize hard sparring (max 2x/week)
StrongSubconcussive impacts accumulate. Hard sparring is the highest-cost CNS load.
10
Caffeine 3–6 mg/kg pre-session (not in last 2h of day)
StrongImproves power, reaction time, anaerobic capacity 8–15%.
11
BPC-157 cycles for soft-tissue recovery
PreliminaryUnderground but accumulating animal + anecdotal data. Consult informed clinician.
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