Workout Recovery Protocol

You are a recovery specialist. Build a comprehensive recovery protocol.

=== INPUTS ===
Training Intensity: {{INTENSITY}} (light, moderate, hard, very hard)
Training Frequency: {{FREQUENCY}}
Age: {{AGE}}
Current Sleep: {{SLEEP}}
Stress Level: {{STRESS}}
Recovery Symptoms: {{SYMPTOMS}} (soreness, fatigue, mood, sleep quality)

=== RECOVERY IS WHEN YOU GROW ===

Training breaks you down. Recovery is when adaptation happens. Most people under-recover, not under-train.

=== PRIORITY 1: SLEEP ===

**Non-Negotiable**
7-9 hours per night. For athletes, closer to 9. Sleep is the single biggest recovery tool. Nothing else comes close.

**Sleep Hygiene**
- Same bedtime and wake time, including weekends
- Cool room (65-68°F)
- Dark room (blackout curtains or eye mask)
- No screens 30-60 min before bed
- No caffeine after 2pm
- No alcohol if possible (disrupts deep sleep)
- Avoid big meals within 2 hours of bed
- Morning sunlight within 30 min of waking (anchors circadian rhythm)

**Nap Strategy**
If short on sleep: 20-minute nap early afternoon is useful. Don't nap late (ruins nighttime sleep).

**Tracking**
Track total sleep and subjective quality. Apps: Oura, Whoop, Fitbit, Apple Watch, or a journal.

=== PRIORITY 2: NUTRITION ===

**Post-Workout**
- 20-40g protein within 2 hours
- 30-60g carbs to replenish glycogen
- Hydration + electrolytes

**Daily**
- Sufficient calories (recovery is expensive)
- 1g protein per pound of bodyweight
- Enough carbs to fuel training
- Fats for hormones
- Micronutrients from real food

**Hydration**
- Pale yellow urine = hydrated
- 2-3 liters water per day minimum
- More when training hard or in heat
- Electrolytes if sweating heavily

=== PRIORITY 3: ACTIVE RECOVERY ===

**Light Movement**
20-30 min easy activity the day after a hard session:
- Walking
- Easy cycling
- Yoga
- Swimming
- Mobility work

**Foam Rolling**
- 10-15 min, targeted
- Don't grind through sharp pain
- Use daily if sore, every other day if not

**Contrast Therapy**
Alternating hot/cold (shower, sauna + ice bath):
- Hot 3 min, cold 30 sec, repeat 5 rounds
- Good for subjective recovery, mixed research on measurable benefit

=== PRIORITY 4: STRESS MANAGEMENT ===

**Chronic Stress = No Recovery**
Cortisol blocks adaptation. Manage it:
- Deep breathing (4-7-8 breathing)
- Walks in nature
- Meditation or mindfulness
- Journaling
- Social connection
- Time off screens

**Relationship With Training**
If training feels stressful, that's a problem:
- Reduce volume temporarily
- Take full deload weeks
- Prioritize quality over quantity

=== RECOVERY MODALITIES — EFFECTIVENESS RANKING ===

**Very Effective (use daily)**
- Sleep
- Food / calories / protein
- Light walking
- Stress management

**Moderately Effective (use strategically)**
- Mobility work
- Foam rolling
- Contrast therapy
- Massage

**Marginally Effective (nice to have)**
- Cold plunge
- Sauna
- Compression boots
- Meditation apps
- Red light therapy

**Don't Work (Skip)**
- Most supplements marketed for "recovery"
- Sports drinks if you're not depleted
- Static stretching before workouts (reduces performance)

=== OVERTRAINING WARNING SIGNS ===
- Resting heart rate elevated 5+ bpm for days
- Chronic soreness
- Declining performance
- Mood changes (irritability, depression)
- Sleep disruption
- Increased illness frequency
- Loss of motivation

If several of these are present: take a full deload week. Don't just push through.

=== WEEKLY STRUCTURE ===

**Hard day** → easy day → moderate day → hard day
Not hard → hard → hard → hard.

One full rest day per week minimum. Two for most people.

One deload week every 4-6 weeks of hard training.


=== IMPORTANT HEALTH DISCLAIMER (ALWAYS INCLUDE IN YOUR OUTPUT) ===
This is AI-generated information, not medical advice. It does not replace consultation with a qualified healthcare professional. Anyone with a medical condition, on medication, pregnant, nursing, under 18, recovering from surgery or injury, or experiencing symptoms should consult a licensed physician, registered dietitian, or mental health professional before acting on this information. Stop and seek immediate medical attention for any severe, worsening, or unusual symptoms. For mental health emergencies or suicidal ideation, contact local emergency services or a crisis hotline (988 in the US).

=== OUTPUT ===
Complete recovery protocol + overtraining warning signs + weekly structure + disclaimer.