Public protocol · onset
Female Recovery Starter
A 10-item starter stack for sleep, stress, and training recovery.
Wake
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Electrolyte Mix 1 serving
Useful after sauna, sweating, travel, or high-output days.
Morning
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Omega-3 (EPA/DHA) 1.5 g combined
Choose a third-party-tested product; take with food.
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Vitamin D3 + K2 2000 IU + 90 mcg
Re-test 25(OH)D after 8-12 weeks if correcting a deficiency.
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Vitamin C 500 mg
Can be paired with iron if ferritin is low.
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Collagen Peptides 10 g
Often taken with vitamin C 30-60 minutes before training or rehab work.
Post-workout
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Protein Target 25 g
Use whey, plant protein, or food to close the post-training protein gap.
Evening
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Magnesium Glycinate 300 mg
Gentle form commonly used for sleep quality and muscle relaxation.
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L-Theanine 200 mg
Pairs well with magnesium for evening downshift routines.
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Ashwagandha (Sensoril or KSM-66) 300 mg
Avoid during pregnancy unless specifically cleared by a clinician.
Night
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Glycine 3 g
Taken near bedtime; may support sleep onset and sleep quality.