Daily Protocol

The complete recovery-first system — morning routine, nutrition, sport schedule, recovery activities and sleep protocol.

33%

Latest Recovery

68%

Avg Recovery

11

Days Tracked

41ms

Latest HRV

🌅Morning Routine

6:00 am

☀️

Wake up

No alarm — natural wake driven by recovery score

6:05 am

💧

Hydration

500ml water + electrolytes immediately on waking

6:15 am

💊

Supply6

Daily supplement stack for performance & recovery

6:20 am

🟡

Thyroid medication

Taken on empty stomach, 30 min before food

6:30 am

🌅

Sunlight exposure

10–15 min outside — circadian rhythm anchoring

7:00 am

⌚

WHOOP check-in

Review recovery score, HRV, sleep quality — plan the day

🍽️Nutrition Protocol

🥩

Protein150+ g/day

Prioritised at every meal for muscle repair

💧

Hydration2.5–3 L/day

Electrolytes added when training or sweating heavily

🐟

Omega-32000 mg EPA+DHA

Reduces inflammation, supports joint and brain health

🌿

Magnesium300–400 mg

Glycinate form before bed — improves sleep depth & HRV

⚡

Electrolytes1500+ mg Na

Sodium, potassium, magnesium — especially on training days

🫐

Anti-inflammatoryDaily

Fruits, vegetables, nuts, herbal tea — reduce systemic inflammation

🏸Weekly Sport Schedule

MON

High

Tennis

Strength

TUE

Low

Stretching

Walk

WED

Medium

Badminton

Core

THU

Low

Breathwork

Yoga

FRI

High

Tennis

Jogging

SAT

Medium

Pickleball

SUN

Rest

Active recovery

💪Recovery Activities

🦵

Compression Therapy

Improves lymphatic drainage, reduces muscle soreness

20 min

Post-workout or evening

🔨

Percussive Massage

Breaks up fascial adhesions, improves blood flow

10–15 min

Pre or post-workout

🤸

Stretching

Maintains mobility, reduces injury risk

15–20 min

Morning or evening

🛞

Foam Rolling

Myofascial release, reduces DOMS

10 min

Post-workout

🌬️

Breathwork

Activates parasympathetic system, lowers cortisol

10–15 min

Morning or pre-sleep

🛁

Epsom Salt Bath

Magnesium absorption through skin, muscle relaxation

20 min

Evening on hard training days

🌙Sleep Protocol

🌙

Bedtime

10:00–10:30 pm

🏠

Sleep Environment

18–20°C, blackout curtains, white noise

📵

Pre-sleep wind down

1 hr screen-free, dim lights

💊

Magnesium

400mg glycinate 30 min before bed

🫖

Herbal tea

Chamomile or ashwagandha — calms nervous system

⏰

Target sleep

7h 30m – 8h 30m in bed

Protocol updated based on WHOOP data trends · View today's dashboard →