0-15%: Very poor readiness for physical activity. Focus on getting adequate rest and nutrition. Consider taking a daily multivitamin to ensure adequate nutrient intake. Protein intake should be sufficient to meet basic needs, but additional supplementation is not necessary.
15-30%: Poor readiness for physical activity. Consider taking a daily multivitamin and a protein supplement to support recovery and muscle repair. Aim for a protein intake of at least 1.2 grams per kilogram of body weight.
30-45%: Suboptimal readiness for physical activity. Consider taking a daily multivitamin, a protein supplement, and a branched-chain amino acid (BCAA) supplement to support muscle recovery and reduce muscle soreness. Aim for a protein intake of at least 1.4 grams per kilogram of body weight.
45-60%: Moderate readiness for physical activity. Consider taking a daily multivitamin, a protein supplement, and a BCAA supplement to support muscle recovery and reduce muscle soreness. Aim for a protein intake of at least 1.6 grams per kilogram of body weight.
60-75%: Good readiness for physical activity. Consider taking a daily multivitamin, a protein supplement, and a BCAA supplement to support muscle recovery and reduce muscle soreness. Aim for a protein intake of at least 1.8 grams per kilogram of body weight.
| Date | Recovery Score | HRV | RHR | Sleep score | Actions |
|---|---|---|---|---|---|