Recovery Stack Protocol
Multi-modal recovery optimization for high-volume training. Combines passive recovery, active modalities, and supplementation in a sequenced 7-day cycle.
15 interventions · Evidence-graded
01
Daily HRV measurement on wake
Strong5-min reading before standing. Trend >7d, not single readings.
02
Zone 2 cardio 2–3x/week, 45 min
StrongBuilds mitochondrial density, accelerates lactate clearance, improves HRV baseline.
03
Cold exposure 11°C for 2–3 min
ModeratePost-workout norepinephrine spike improves mood; not within 4h of hypertrophy training.
04
Sauna 80–100°C 4x/week, 20 min
StrongReduces all-cause mortality 40% at 4+ sessions/week. Boosts heat shock proteins.
05
1.8g protein/kg body weight
StrongDistributed across 4 meals, 30g+ per meal for max muscle protein synthesis.
06
Creatine 5g/day
StrongStrongest evidence supplement. Improves recovery, power output, cognition.
07
Omega-3 EPA+DHA 2g/day
StrongReduces exercise-induced inflammation, improves muscle protein synthesis in older men.
08
Tart cherry concentrate, training days
ModerateReduces DOMS, improves sleep quality post-training.
09
Foam rolling 10 min, training days
ModerateAcute tissue mobility improvement; not a substitute for soft tissue work.
10
Active deload week every 6 weeks
Strong50% volume reduction. Critical for HRV recovery and joint health.
11
Glucose disposal walk after meals
Moderate10-min walk post-meal blunts glucose spikes ~30%, improves recovery.
12
Blue light blockers after sunset
ModerateImproves melatonin onset, deep sleep proportion.
13
Track wake HR + sleep efficiency
StrongElevated wake HR + low efficiency = recovery debt. Reduce load 30%.
14
Theanine 200mg with caffeine
ModerateSmooths caffeine response, reduces post-stimulant crash.
15
Annual full bloodwork
StrongCatch overtraining early via cortisol, T, hsCRP, ferritin, iron studies.
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