DOMS kills next workout sleep, foam rolling, nutrition, active recovery? Science-backed?
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Hey Elijah, Top 4 are:
1) 8hrs sleep hormone repair.
2) 20g whey + carbs post-workout window.
3) Foam roll 10min daily.
4) Contrast showers.
DOMS cut 50%, PRs weekly.
Science: Active recovery walk 20min day-after > rest. Cold exposure inflammation down 30%. Nutrition: 2g/kg protein even spaced. Magnesium 400mg sleep. Mobility: 10min yoga flow. Track HRV morning. Clients recovery 2x faster, injury-free 18mo.