Muscle Recovery & Adaptation
Training provides the stimulus, but recovery provides the adaptation. This protocol uses temperature manipulation, nutrition, and sleep hygiene to clear metabolites and trigger muscle protein synthesis (MPS) without blunting the inflammatory signal needed for growth.
Expected Outcome
Reduced DOMS and faster strength recovery
How to Do It
Post-Workout Protein (30-40g)
Consume high-quality protein within 1-2 hours of resistance training to stimulate MPS.
Post-workoutActive Recovery (Zone 1)
10-20 minutes of very low intensity movement to flush blood through tissues without adding systemic fatigue.
Post-workout or off-daysDelayed Cold Exposure (Hypertrophy)
If hypertrophy is the goal, wait 4+ hours after training before cold immersion to avoid blunting the mTOR pathway.
Recovery windowMagnesium & Hydration
Support electrolyte balance and nervous system downregulation pre-sleep.
EveningResearch Evidence
This protocol is based on 1 peer-reviewed study. Click any link to verify the research on PubMed.
Post-exercise cold water immersion attenuates muscle protein synthesis
Roberts LA, et al. • Journal of Physiology (2015)
Key Finding: Cold water immersion immediately after resistance training blunts the anabolic signaling and MPS response.