Recovery Protocol Cheat Sheet
The 18-page recovery reference you keep next to your training log.
When you're sore, tired, and not sure if you should train or rest — this cheat sheet gives you a clear answer. Covers the five recovery variables that matter most: protein, hydration, sleep quality, stress load, and movement patterns.
This protocol is for you if you're…
Strength Athletes
Protein timing targets and hydration benchmarks specific to heavy training — not generic advice for sedentary people.
Endurance Athletes
Post-session recovery priorities ranked by how fast they actually reduce soreness and restore readiness.
Overtrained & Stalled
Red flags that your recovery is falling apart — and the specific triage steps to get back on track.
Coaches & Trainers
A printable reference to hand clients who keep skipping recovery and wondering why they're not progressing.
What's inside
- ✓Fast recovery checklist for hard training weeks
- ✓Hydration and protein targets you can use immediately
- ✓Sleep and soreness triage steps
- ✓Red flags that recovery is falling apart
Built from sports science research on recovery optimization — the same principles used by collegiate and professional programs.
📄 18 pages
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