The Recovery Stack
What We’re Using
Recovery is more than protein. It’s the sodium-potassium balance that makes sleep deep, the magnesium that downshifts the nervous system, the omega-3s that put a lid on inflammation, and the protein that rebuilds what training broke down. This page is the full after-training toolkit — organized by what each category actually does.
Protein for Repair
Muscle Protein Synthesis25–40g within 2 hours post-training. Leucine is the trigger.
100% Grass-Fed Whey Isolate
28g per scoop from American grass-fed cows, zero artificial sweeteners. The fastest-absorbing protein post-training — spikes leucine and muscle protein synthesis within 30 minutes.
Native Casein Protein
Slow-digesting casein for pre-bed recovery — drip-feeds amino acids over 6-8 hours while you sleep. Naturally filtered, no artificial colors or flavors.
Collagen Peptides
20g of grass-fed, pasture-raised bovine collagen per serving. Type I and III peptides support connective tissue, joint, and skin recovery — the non-muscle half of training repair.
Anti-Inflammatory
Inflammation ControlTraining creates inflammation. These lower it to the level where adaptation can happen.
Ultimate Omega
1280mg EPA+DHA per serving from wild-caught, sustainably sourced fish. The industry benchmark — every batch third-party tested for purity and oxidation.
Tart Cherry Juice (Montmorency)
50 Montmorency tart cherries per 8oz bottle. Clinically shown to reduce post-exercise muscle soreness and improve sleep quality. Ajay uses it on heavy-lower-body days.
Meriva-SF (Curcumin Phytosome)
Meriva curcumin — the only form shown in human trials to actually reach therapeutic blood levels. 29x better absorption than standard turmeric for post-training inflammation.
Sleep & Nervous System Recovery
Parasympathetic ShiftDeep sleep IS recovery. These downshift the nervous system so growth hormone and tissue repair can do their job.
Magnesium Glycinate
120mg magnesium glycinate per capsule — the most bioavailable form, no laxative effect. Supports muscle relaxation, lowers cortisol, and deepens sleep. Tessa’s nightly pick.
Elite Sleep
Andrew Huberman’s formulation: magnesium L-threonate + apigenin + theanine. Built specifically for getting more time in deep and REM sleep, not just falling asleep faster.
Suntheanine L-Theanine
200mg of patented Suntheanine per capsule. Takes the edge off stress within 30 minutes — useful for afternoon cortisol dips, pre-bed wind-down, or taming pre-workout jitters.
Adaptogens for Cortisol
Stress ModulationOver-trained or chronically stressed? These regulate cortisol so recovery can actually happen.
KSM-66 Ashwagandha
600mg of the patented KSM-66 extract — the most-studied ashwagandha form. Clinically shown to lower cortisol 27% and improve recovery from training in 8 weeks.
Rhodiola Rosea
Standardized Siberian rhodiola extract. Where ashwagandha calms, rhodiola sharpens — useful on mornings after poor sleep when you still need to train or perform cognitively.
Hydration Replenishment
Post-SessionSodium and potassium replace what sweat stole. Critical before sleep on heavy training days.
Recharge Electrolyte Mix
1000mg sodium, 200mg potassium, 60mg magnesium per stick. Restores the electrolyte balance that makes both sleep and next-day recovery possible. No sugar, no junk.