10 min
Post-Workout Protein
Consume 20-40g of protein within 2 hours of training. Whey protein or a whole food meal both work.
Alex Rivera's Post-Workout Recovery Protocol
Accelerate recovery, reduce soreness, and maximize gains with this evidence-based recovery protocol.
Disclaimer
Nothing here is medical advice. Each protocol is one person’s record of a routine they ran. Talk to a qualified professional before changing your diet, supplements, training, or anything else.
Creatine Monohydrate
Omega-3 Fish Oil
Magnesium Glycinate
Foam Roller
10 min
Consume 20-40g of protein within 2 hours of training. Whey protein or a whole food meal both work.
If you did intense training, eat carbohydrates to replenish glycogen. 0.5-1g per kg bodyweight.
15 min
Spend 10-15 minutes foam rolling major muscle groups. Hold tender spots for 30-60 seconds.
10 min
Alternate between hot shower (2 min) and cold shower (30 sec) for 3-4 rounds to boost circulation.
1 min
Take 300-400mg Magnesium Glycinate before bed for muscle relaxation and better sleep quality.
Aim for 7-9 hours of sleep. Growth hormone is released during deep sleep, critical for recovery.
Protocol first published
Recovery is when you actually get stronger. This protocol optimizes the post-workout window for muscle repair, glycogen replenishment, and reduced inflammation.
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Protocols are user-submitted content and should not be considered medical advice.
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