7-Day CK Recovery Plan
Protocol Objectives
Tart Cherry
Clinically proven to reduce muscle damage markers (CK) and pain after intense exercise.
Hydration
High CK stresses kidneys. Aggressive hydration flushes myoglobin and protects renal function.
Omega-3
Lowers systemic inflammation associated with muscle breakdown.
Magnesium
Supports muscle relaxation and repair.
Day 1 Tart Cherry
Breakfast
Oatmeal with Tart Cherries
Or juice.
Lunch
Chicken Salad
Lean protein.
Dinner
Salmon
Omega-3.
Day 2 Hydration
Breakfast
Watermelon
Fluid rich.
Lunch
Cucumber Soup
Hydrating.
Dinner
Broth & Rice
Electrolytes.
Day 3 Omega-3
Breakfast
Smoked Salmon
Anti-inflam.
Lunch
Sardines
O3.
Dinner
Mackerel
Fatty fish.
Day 4 Magnesium
Breakfast
Spinach Smoothie
Mg.
Lunch
Pumpkin Seeds
Mg.
Dinner
Black Beans
Mg.
Day 5 Antioxidants
Breakfast
Berries
Recovery.
Lunch
Beet Salad
Blood flow.
Dinner
Turmeric Chicken
Spice.
Day 6 Protein Pacing
Breakfast
Eggs
Repair.
Lunch
Turkey
Repair.
Dinner
Steak
Repair.
Day 7 Rest Day
Breakfast
Avocado
Fat.
Lunch
Soup
Light.
Dinner
Fish
Easy.
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Overtraining
Chronically high CK suggests overtraining. Diet helps, but Rest is the cure.
Scientific References:
1. Connolly, D. A., et al. (2006). 'Efficacy of a tart cherry juice blend in preventing the symptoms of muscle damage.' British Journal of Sports Medicine.
1. Connolly, D. A., et al. (2006). 'Efficacy of a tart cherry juice blend in preventing the symptoms of muscle damage.' British Journal of Sports Medicine.