Recovery inputs check: find your weakest link

1.On most nights, how much sleep do you actually get?
Under 6 hours
6 to 7 hours
7 hours or more
2.How regular are your sleep and wake times across the week?
All over the place, including weekends
Roughly steady with some late nights
Consistent within about an hour
3.How often does a meal include a palm-sized portion of protein (fish, chicken, eggs, dhal, beans, dairy)?
Once a day or less
Most meals on most days
Nearly every meal, every day
4.While healing, how is your overall eating pattern?
Skipped meals, heavy snacking, or actively dieting hard
Mixed: decent days and chaotic days
Regular meals with vegetables, fruit and enough to not feel depleted
5.How does your weekly activity change from week to week?
Big spikes after quiet weeks are the classic overload pattern.
Boom and bust: quiet weeks then huge weekends
Mostly steady with occasional spikes
Gradual, planned changes only
6.When something aches after activity, what do you usually do?
Push through at full intensity, or stop completely for weeks
Improvise: sometimes adjust, sometimes ignore
Scale back the load, keep moving gently, and rebuild
7.How much genuinely restful downtime do you get on a normal day?
Almost none: every hour is filled
Scraps here and there
A real pocket of calm most days
8.Over the last two weeks, how would you rate your background stress?
High and constant
Noticeable but manageable
Generally low or well managed

0 of 8 answered

Sources

International Society of Sports Nutrition position stand: protein and exercise Journal of the ISSN (Jager R et al), 2017Roughly 1.4 to 2.0 g protein per kg per day for exercising individuals.
Recommended amount of sleep for a healthy adult: a joint consensus statement J Clin Sleep Med (Watson NF et al), 2015
The training-injury prevention paradox British Journal of Sports Medicine (Gabbett TJ), 2016Load spikes and injury risk.

Last reviewed: 2026-07-16

Turn it into a plan

Found the weak link? If it is load, the pacer builds your ramp. And our pillar site Healthspan covers supplements and recovery devices with pharmacist-grade honesty.

Return-to-activity pacer Recovery guides at healthspan.mu