Recovery Protocol Guide Generator

Create a personalized recovery protocol:

Athlete Profile: [AGE/TRAINING AGE/GOALS]
Weekly Training Volume: [HOURS/SESSIONS]
Current Recovery Practices: [LIST]
Primary Complaints: [SORENESS/FATIGUE/SLEEP/ETC]
Available Tools: [FOAM ROLLER/MASSAGE GUN/SAUNA/ETC]
Budget for Recovery: [LOW/MEDIUM/HIGH]
Time Available Daily: [MINUTES]

Provide:
1. Daily recovery routine (morning and evening)
2. Post-workout protocol by session type
3. Weekly recovery session structure
4. Sleep optimization strategies
5. Nutrition for recovery timing
6. Active recovery workout options
7. When to push through vs. back off
8. Red flags requiring professional help
9. Recovery tracking metrics
10. Monthly recovery day planning