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Protocols5 min read5 March 2026
The Post-Leg-Day Protocol
Heavy lower-body days place huge demand on the central nervous system. The recovery is as structured as the session.
Within the first hour
- Carbohydrate plus protein meal.
- Two litres of water with electrolytes.
- Short, easy walk to flush the legs.
That evening
- Twenty-minute magnesium soak.
- Foam roll quads, hamstrings, glutes — slow, two minutes each.
- Bed by an earlier-than-usual time.
The next morning
Light aerobic work, no intensity. The session that follows leg day should restore, not extract.
Big sessions need big recovery, not bigger sessions.
