From grimoire
Optimizes post-exercise nutrition for athletes, prioritizing glycogen resynthesis, muscle protein synthesis, and rehydration based on recovery window and session type.
How this skill is triggered — by the user, by Claude, or both
Slash command
/grimoire:design-recovery-nutrition-protocolThe summary Claude sees in its skill listing — used to decide when to auto-load this skill
Optimize post-exercise nutrition to maximize glycogen restoration, muscle repair, and rehydration — with timing, quantity, and food selection matched to the athlete's recovery window.
Optimize post-exercise nutrition to maximize glycogen restoration, muscle repair, and rehydration — with timing, quantity, and food selection matched to the athlete's recovery window.
Adopted by: AIS, USOC, and all major elite sport nutrition programs provide athletes with post-training recovery nutrition as part of daily support. EPL clubs and NBA franchises deliver structured post-training recovery meals (protein shakes, carbohydrate sources) immediately after sessions — treating post-workout nutrition as a performance intervention, not optional. Impact: Ivy et al. (2002) showed that consuming carbohydrate immediately post-exercise vs. waiting 2 hours accelerated glycogen resynthesis by 45%. Moore et al. (2009) established the dose-response for muscle protein synthesis — 20-40g high-quality protein (depending on body mass) maximally stimulates MPS, with leucine content being the primary trigger. When recovery between sessions is <8-12 hours, aggressive early nutrition significantly impacts performance in the subsequent session.
Different sessions require different recovery focuses:
The anabolic window is real but wider than previously believed:
For most recreational athletes training once per day with adequate daily intake: the window effect is small. For twice-daily athletes or those with consecutive competition days, the window matters significantly.
For glycogen resynthesis:
For muscle protein synthesis:
Rehydrate as per apply-hydration-protocol:
Many practical recovery foods provide both carbohydrates and sodium (chocolate milk, recovery bars, real food meals with salt).
Recovery nutrition hierarchy:
npx claudepluginhub jeffreytse/grimoire --plugin grimoireCreates evidence-based periodized sports nutrition plans for athletes, covering macronutrient timing, training load adjustment, and competition fueling.
Applies exercise science knowledge to program design, periodization, biomechanics, injury prevention, and evidence-based training methodology.