Recover better: your starting guide

01Look at the whole week.

Put gym sessions, running, jiujitsu and other demanding activity on the same calendar. Your body still has to recover when the hard work comes from different sports or a physical job.

At the end of each day, make a quick note of your sleep, energy and how training felt. Look for patterns. Feeling worn down repeatedly is a reason to review the plan, not automatically add another supplement.

• Identify the hardest days in your current schedule.
• Protect the lighter days already in your plan.
• If fatigue or pain persists, speak with an appropriate healthcare professional rather than training through it.

02Set up an evening you can repeat.

Choose a realistic bedtime and wake time. Most adults in Hollow’s core training audience need at least seven hours of sleep. Keep the room cool and quiet, and leave yourself time to wind down.

Try putting tomorrow’s training gear and breakfast plan in place before you sit down for the night. It is a small change that can remove some of the rush the next morning. Review afternoon and evening caffeine if it interferes with sleep.

03Prepare the meal after the work.

Make a regular meal with a protein source part of the plan, along with carbohydrates and enough food for your training. Keep something practical available for the days you finish late.

Think eggs and toast, yogurt with oats and fruit, chicken with rice, or tofu with potatoes. The useful choice is a meal you can prepare and eat consistently. A supplement does not stand in for enough food.

04Pair hydration with amino acids.

Hydrate is the electrolyte part of your routine during the work. EAAX V2 supplies all nine essential amino acids, alongside collagen, glucosamine, cissus and MSM. This pair covers hydration and supplemental amino intake within the same day.

My Hydrate suggestion is 1 scoop first thing in the morning, before coffee, pre-workout or food, then 1 scoop during training. Mix each scoop in 24 oz of water. Extra servings can fit longer, hotter or sweatier days; match them to sweat losses and total sodium intake.

After training, mix 1 scoop of EAAX in 20–30 oz of water to support muscle recovery. Keep sufficient complete protein and overall food in your meals, and leave room for rest. Soreness is also a reason to review how hard and how often you are training.

Your two-product routine.

Your first-week checklist.

• Mark your demanding sessions and lighter days on one calendar.
• Choose one recovery habit to work on this week.
• Set a bedtime and wake time you can repeat.
• Prepare an easy meal for your busiest training day.
• Plan morning and training hydration, with EAAX after training.
• Note whether your energy and readiness are improving.

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