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Exercise & movementMusculoskeletal health

Exercise Recovery Protocol

AAdequate Evidenceintermediate7 steps · 5 supplements · 2 habits

What this protocol does

Optimize post-exercise recovery through targeted supplementation, cold/heat therapy, and rest strategies.

Who it's for

Athletes and active individuals training 4+ times per week.

Expected timeline

Reduced soreness within 1-2 days. Better recovery metrics in 2-4 weeks.

Monthly cost estimate

€30-€55/month for supplements

Protocol steps

1
Whey ProteinsupplementAAdequate Evidence
Within 2h of training · 30-40g

Leucine-rich protein for muscle protein synthesis

2
Creatine MonohydratesupplementAAdequate Evidence
Daily · 5g

Accelerates ATP regeneration and muscle cell hydration

3
Omega-3 (EPA/DHA)supplementAAdequate Evidence
With meal · 3g EPA/DHA

Resolves exercise-induced inflammation

4
TaurinesupplementAAdequate Evidence
Post-workout · 2g

Reduces exercise-induced oxidative damage and muscle soreness

5
Magnesium GlycinatesupplementAAdequate Evidence
Evening · 300mg

Supports muscle relaxation and sleep quality for recovery

6
Cold exposurehabitAAdequate Evidence
Post-training (not immediately after strength) · 3-5 min

Reduces inflammation and perceived soreness

7
Active recoveryhabitAAdequate Evidence
Rest days · 20-30 min light movement

Blood flow promotes nutrient delivery to damaged tissue

Health domains covered

Exercise & movementMusculoskeletal health

ProtocolEngine provides general health information based on published research. This is not medical advice. Consult a healthcare professional before starting any supplement or health protocol.