Protocol·Recovery·Beginner·Reviewed June 9, 2026
Recovery Protocol.
Support training recovery routines through creatine, protein-adjacent building blocks, and oxidative-stress or soreness markers.
The recovery protocol in brief.
A quick summary. The full stack, with dose and timing for each supplement, is below.
The Recovery Protocol is a beginner stack of 5 supplements aimed at recovery: Creatine, Collagen Peptides, Fish Oil, Magnesium Glycinate, and NAC. 4 are core and the rest are optional add-ons, at roughly $30-50/mo. Each supplement below lists its dose, timing, role, and the evidence behind it.
What is in the 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 |
|---|---|---|---|---|
| Creatine | 5 g | Post-workout or morning | Core | Strong |
| Collagen Peptides | 10 g | Morning or post-workout | Core | Moderate |
| Fish Oil | 2 g | With meals | Core | Moderate |
| Magnesium Glycinate | 200-350 mg elemental | Evening | Core | Moderate |
| NAC | 600 mg | Post-workout | Optional | Moderate |
Enhances muscle recovery by increasing glycogen resynthesis and reducing markers of muscle damage
Provides hydroxyproline and glycine used in tendon, ligament, and cartilage structure.
EPA and DHA resolve exercise-induced inflammation via specialized pro-resolving mediators (SPMs)
Supports normal muscle and electrolyte physiology; cramp response varies and persistent cramps need broader evaluation.
Replenishes glutathione depleted by exercise-generated reactive oxygen species; reduces delayed-onset soreness
How the pieces combine.
The mechanistic rationale for stacking these together rather than taking them in isolation.
- Collagen + Fish Oil combine structural amino-acid support with omega-3 inflammatory-marker research
- Creatine supports phosphocreatine availability while magnesium supports ATPase enzymes
- NAC is studied for oxidative-stress markers around exercise; recovery benefits vary by setting
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.
- Rawson ES et al. Dietary Supplements for Health, Adaptation, and Recovery in Athletes. Int J Sport Nutr Exerc Metab. 2018;28(2):188-199. PubMed
Common questions.
Quick answers drawn from the stack above.
What is in the Recovery Protocol?
The Recovery Protocol combines 5 supplements for recovery: Creatine, Collagen Peptides, Fish Oil, Magnesium Glycinate, and NAC. 4 are core; the rest are optional.
How much does the Recovery Protocol cost?
NutriStack estimates the Recovery Protocol at about $30-50/mo, depending on the forms and brands you choose and whether you run the optional add-ons.
Is the Recovery Protocol backed by evidence?
Each supplement in the protocol carries its own evidence tier (1 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 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.