Personal recovery protocol

Take what you need!

2 main sections, sleep & nutrition.

Sleep, the 4 parts: AM, PM, optional, travel

AM routine: sunlight, water, caffeine delay:

  1. Open blinds to get light in the room and within 30-60 minutes of waking, view sunlight while outdoors for 10 to 20 minutes. If awake before sunrise, use artificial light. (DO NOT look directly at the sun, avoid any light that is so bright it hurts to view)

  2. Drink 2 to 4 cups (500ml/16oz to 1L/32oz) of water immediately. Ideally with lime & salt to best rehydrate body.

  3. Avoid having caffeine within the first 60-90mins of waking, and the last 8-10 hours of the day.

PM routine: 3hr no food, 2h no water, 1h no screen:

  1. 3hrs before bed no food.

  2. 2hrs no or minimal water.

  3. 1h no screen, consider reading or listening to music. If you must be in front of screen, do your best to block blue light. Wearing blue light blockers after dinner is ideal.

  4. Minimal overhead light between 10pm-4am, ideally starting from sunset. Artificial light must be yellow, not blue.

Optional things that cost a little $(I personally do most days):

  1. Cool room 18-20 degrees Celsius, optimal sleeping temperature according to scientific studies.

  2. Supplements 30-60mins before sleep.

    • 400-1000mg Magnesium dependant on how much I sweat that day.

    • 100-400mg Theanine. Usually 200mg, 400mg when very alert (after late night basketball).

    • 50mg Apigenin.

    • 2g Glycine every other night.

    • Tart cherry. According to instructions on bottle.

  3. Eye mask or black out curtains.

  4. Ear plugs.

  5. Mouth tape.

Travel extra’s when needed:

  1. Red light therapy 20-30mins before sleep, use a device that emits red light in the range of 600-700 nanometers. DO NOT look directly at the light source.

  2. For jet lag, consider supplementing melatonin. Do not use melatonin long term, as it stunts the bodies ability to produce it naturally.

Nutrition, 3 parts: Hydration, diet, supplements.

Hydration

First thing in the morning

First thing after waking up: drink 2 to 4 cups (500ml/16oz to 1L/32oz). Ideally with lime & salt. As lime balance’s body PH, salt being an electrolyte helps the body hydrate better.

Pre-Workout

Pre-workout: Around 500ml of water & 200-300ml per 20min (600-900ml/hr). 500-1000mg sodium/per hr & 200-600mg potassium/per hr. Dependant on how much sweat & sweat sodium concentration.

* When sweat gets in your eyes, do they sting? If yes, you need more sodium.

Post-workout

Post-workout: Potassium citrate up to 1g. No need if consuming coconut water (220mg/100ml). Usually will have 350-700ml coconut water after sport.

* Natural sports drink is coconut water + salt to taste. Bonus - makes it tastier!

Diet guidelines

Day time

Focus on high protein & fat, low or no carb…Unless needed for sport performance.

Night time

Focus on high protein, lower fat, medium to high carbs, depending on activity levels that day.

Carbs?

Difference in carb intake is due to the effect they have on serotonin, which results in calming the body. Good for sleep, not so good in the middle of the day. If feeling sleepy after lunch, try avoiding carbs and replacing them with more protein and/or fat.

Supplements