29d • 📋 Protocols & Stacks
What's your non-negotiable in the first hour after training?
A lot of people finish training, answer a few texts, and call recovery later. That first hour is usually where the easy wins are.
A simple recovery setup: 20-40g protein soon after training Carbs too if the session ran long or got intense 16-24 oz water, then more if you lost a lot of sweat 5-10 minutes of easy movement before you sit down If you train hard in the heat, electrolytes matter too
Why this works: Morton et al. (2018) found the sweet spot for active adults lands around 1.6-2.2 g/kg of protein per day, and Moore et al. (2009) showed that spreading protein across the day works better than trying to cram it all into one huge meal. For most people, about 0.4 g/kg in a meal is enough to fully switch on muscle protein synthesis.
Two extra moves that get ignored: Creatine monohydrate works on consistency, not perfect timing. 3-5g daily is the main play. Res et al. (2012) found that casein before bed increased overnight muscle protein synthesis by roughly 22%, so your recovery plan does not end when dinner does.
The fancy tools are optional. Protein, hydration, a short cooldown, and sleep do most of the work.
Not medical advice.
What's the one recovery habit you never skip after training?
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What's your non-negotiable in the first hour after training?
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