Protocol·Recovery·Beginner·Reviewed June 9, 2026
Post-Exercise Recovery Protocol.
A focused stack to support muscle protein synthesis, replenish substrate stores, and dampen the exercise-induced oxidative and inflammatory response after hard training. It pairs foundational protein and creatine with targeted compounds shown to ease delayed-onset muscle soreness and restore performance.
The post-exercise recovery protocol in brief.
A quick summary. The full stack, with dose and timing for each supplement, is below.
The Post-Exercise Recovery Protocol is a beginner stack of 5 supplements aimed at recovery: Whey Protein, Creatine, Tart Cherry Extract, Fish Oil, and Magnesium Glycinate. 2 are core and the rest are optional add-ons, at roughly $35-60/mo. Each supplement below lists its dose, timing, role, and the evidence behind it.
What is in the post-exercise recovery protocol.
Dose, timing, role, and evidence tier for each supplement. Core items carry the protocol; optional ones are situational. Open any name for the full profile.
| Supplement | Dose | Timing | Role | Evidence |
|---|---|---|---|---|
| Whey Protein | 20-40 g | Within 1-2 hours after training | Core | Strong |
| Creatine | 3-5 g | Once daily, any time (post-workout is convenient) | Core | Strong |
| Tart Cherry Extract | 480 mg standardized extract (or equivalent juice) twice daily | Begin 4-5 days before and continue 2-3 days after intense bouts | Optional | Moderate |
| Fish Oil | 1-2 g combined EPA+DHA daily | With a meal, daily | Optional | Moderate |
| Magnesium Glycinate | 200-400 mg elemental magnesium | Evening, with or after dinner | Optional | Emerging |
Provides a fast-digesting, leucine-rich protein source that maximally stimulates muscle protein synthesis and supports repair of exercise-induced muscle damage during the post-workout window.
Restores phosphocreatine stores between sessions and is associated with reduced markers of muscle damage and faster recovery of force production after intense exercise.
Rich in anthocyanins that reduce oxidative stress and inflammation, with trials showing attenuated muscle soreness and faster recovery of strength after strenuous or eccentric exercise.
Omega-3 fatty acids EPA and DHA may lower post-exercise inflammation and have been associated with reduced delayed-onset muscle soreness when taken consistently around training.
Supports neuromuscular function, energy metabolism, and sleep quality; adequate magnesium status helps offset losses through sweat and underpins the recovery processes that occur during rest.
How the pieces combine.
The mechanistic rationale for stacking these together rather than taking them in isolation.
- Whey protein supplies the amino acid building blocks for repair while creatine restores the energy substrate, together targeting both the structural and metabolic sides of recovery.
- Tart cherry extract and fish oil work through complementary anti-inflammatory and antioxidant pathways to blunt exercise-induced soreness without fully suppressing the training adaptation signal.
- Magnesium and consistent protein intake support the sleep and overnight tissue-rebuilding window when most recovery occurs.
Cost and commitment.
A rough monthly cost and how involved the protocol is to run.
The evidence behind it.
Overview citations for this protocol. Each supplement's own profile carries its full source list.
- Kerksick CM, et al. International Society of Sports Nutrition exercise and sports nutrition review update: research and recommendations. Journal of the International Society of Sports Nutrition. 2018.
Common questions.
Quick answers drawn from the stack above.
What is in the Post-Exercise Recovery Protocol?
The Post-Exercise Recovery Protocol combines 5 supplements for recovery: Whey Protein, Creatine, Tart Cherry Extract, Fish Oil, and Magnesium Glycinate. 2 are core; the rest are optional.
How much does the Post-Exercise Recovery Protocol cost?
NutriStack estimates the Post-Exercise Recovery Protocol at about $35-60/mo, depending on the forms and brands you choose and whether you run the optional add-ons.
Is the Post-Exercise Recovery Protocol backed by evidence?
Each supplement in the protocol carries its own evidence tier (2 rated strong here) and links to PubMed-cited sources. NutriStack does not rank or score brands and takes no manufacturer payments; this is an informational reference, not medical advice.
Build it in the app
Run the post-exercise recovery protocol in NutriStack.
Add the stack to NutriStack to track timing, screen it for interactions, and see a Stack Score that updates as you tune it.