Recovery Protocol Generator — Personalized Stack for Athletes and Executives
Generate a custom recovery protocol based on your training load, sleep, stress, and HRV. Output: daily, weekly, and recovery-day prescriptions tuned to your data.
Recovery is not the absence of training. It is an active, programmable process. This generator takes your inputs and returns a personalized stack covering sleep, parasympathetic activation, nutrition timing, cold and heat exposure, and the small handful of supplements with real evidence.
Generate my recovery protocol → /tools/recovery-protocol
Inputs
- Training load (sessions per week, intensity profile)
- Sleep duration and quality
- Resting HRV (if tracked via wearable)
- Current stress profile (work, life, travel)
- Specific goal (muscle gain, fat loss, combat sport competition, executive performance)
What the protocol covers
Sleep: target hours, latency, room temperature, light exposure schedule, magnesium and apigenin timing if indicated.
Parasympathetic activation: slow breathing protocols (6 breaths/min, box breathing), cold exposure timing (avoid post-strength), sauna for vagal tone.
Nutrition timing: protein distribution, carb timing around training, hydration with electrolytes.
Active recovery: zone 2 days, mobility, walking volume.
Hot and cold exposure: dose, timing, sequence (cold-then-hot vs. hot-then-cold), what to skip if you’re after hypertrophy.
Supplement stack: only what has Strong or Moderate evidence for recovery — creatine, omega-3, magnesium glycinate, vitamin D if deficient.
What you get
A structured 7-day plan plus a competition-week or high-stress-week variant. The tool re-renders if you change inputs.
Generate my protocol → /tools/recovery-protocol
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