GRIT Recovery Protocols
Recovery starts with a good plan.
Free intake
During your free intake, we discuss the purpose of your visit and your personal situation. Based on this, you’ll receive a recovery protocol tailored to you. You always remain in control of your own visit and can adjust or deviate from the protocol whenever you want. The protocol is an extra service we provide to help you get the most out of your recovery.
Ready for a new protocol?
After your free intake, we’re happy to keep supporting you. Have your goals changed or would you like to adjust your routine? Simply request a new protocol using the button below.
Get started.
Here are a few general example protocols you can start using right away.
Longevity & Wellbeing Protocol
(30 min.)
Invest in your long-term health.
A protocol for those who want to focus on long-term health and wellbeing. The combination, duration and order of the different elements are tailored accordingly.
1
Sauna
18 min
2
Shower
2 min
3
Cold plunge
2 min
4
Dry off
2 min
5
Red light
6 min
Optimal frequency
3x per week
The 18-minute sauna session is based on research in which regular exposure to temperatures of approximately 80–100°C has been associated with beneficial effects on blood pressure, cardiovascular health and cognitive ageing. This duration provides an effective heat stimulus without making the session unnecessarily long.
This is followed by a 2-minute cold plunge at 4°C. This short but powerful cold stimulus activates the sympathetic nervous system and stimulates the release of adrenaline and noradrenaline. These hormones contribute to increased alertness, mental focus and energy, while the short duration makes the protocol easy to incorporate into regular use.
The session finishes with 6 minutes of red light therapy. Red light supports mitochondrial energy production, stimulates cellular recovery processes and contributes to the body’s natural regulation of inflammatory processes. This makes it a logical way to finish the session.
By combining these interventions in this order, the protocol focuses on supporting long-term health, everyday wellbeing and a sustainable recovery routine.
Athletic Performance Protocol
(Post workout, 30 min.)
Optimise your recovery between workouts.
A protocol for athletes who want to focus on recovery between workouts and support their body during periods of high training load. The combination, duration and order of the different elements are tailored accordingly.
1
Sauna
15 min
2
Shower
2 min
3
Cold plunge
4 min
4
Dry off
2 min
5
Red light
7 min
Optimal frequency
2–4x per week, depending on your training load.
The 15-minute sauna session is based on research in which regular post-workout sauna use has been associated with increased plasma volume, a lower heart rate during exercise and improvements in endurance performance. These adaptations may contribute to faster recovery and improved training capacity.
This is followed by a 4-minute cold plunge at 3–4°C, providing a powerful cold stimulus that may help reduce muscle soreness and fatigue and support recovery between training sessions. The longer duration compared with the longevity protocol is intentional, as this protocol is designed for athletes accustomed to intensive physical stress.
The session finishes with 7 minutes of red light therapy, targeting the muscle groups used during training. By stimulating cellular energy production, red light may support the body’s natural recovery processes following exercise..
By combining these interventions in this order, the protocol is designed to support efficient recovery between workouts, helping you prepare for your next training session.
Muscle Growth & Strength Protocol
(30 min.)
Grow stronger through better recovery.
Designed for athletes who want to combine muscle growth with good cardiovascular health. The combination, duration and order of the interventions are specifically tailored to muscle adaptation, recovery and training results.
1
Sauna
20 min
2
Shower
2 min
3
Dry off
1 min
4
Red light
7 min
Optimal frequency
2–4x per week, depending on your training schedule.
The 20-minute sauna session provides an effective heat stimulus that research has linked to activation of the Akt/mTOR signalling pathway and increased production of heat shock proteins. These processes may play a role in muscle recovery, muscle adaptation and maintaining muscle mass.
The cold plunge is deliberately left out of this protocol. Research suggests that cold exposure immediately after strength training may suppress mTOR signalling and satellite cell activity. This could reduce muscle adaptation, making it less suitable when the primary goal is maximising muscle growth and strength development.
The session finishes with 7 minutes of red light therapy, targeting the muscle groups used during training. Red light helps increase energy production in the trained muscles, allowing them to recover and grow faster. In addition, you may be ready for your next session sooner, allowing you to handle a higher training volume, which can further contribute to muscle growth.
By deliberately leaving out the cold plunge and focusing on heat and red light therapy, this protocol is specifically designed for athletes looking to support strength development and muscle growth.