Muscle · Anchor Protocol

The Muscle Peptide Protocol

Build the engine without blowing up the chassis. Hold strength while the rest of the system shifts.

Target state: Lean Tissue Loss & Recovery Debt

Symptoms addressed: Muscle leak on appetite suppressants, recovery debt, flat training output, slow repair, GLP-1 muscle waste

Fasting: Modest only — never fast through a build

Supplement pillars

I. Protein Floor: Whey Isolate (Thorne / Now), Casein (evening), Collagen + Vit C (joint/connective)
II. Performance Stack: Creatine Monohydrate (Thorne), HMB, Beta-Alanine, Citrulline Malate
III. Recovery & Fuel: Carbs around training (30–60g), LMNT / Electrolytes, Tart Cherry, Omega-3 EPA/DHA
IV. Sleep & Repair: Magnesium Glycinate, Glycine, Ashwagandha KSM-66, Zinc Picolinate

Time	Items
On waking	Protein 30–40g + electrolytes — front-load the day's protein target
Pre-training	Creatine + Citrulline + light carbs — fuel the session, not a fasting test
Post-training	Whey + carbs + tart cherry — repair window, not optional
Evening meal	Protein + complex carbs + omega-3 — build the night's repair budget
Pre-sleep	Casein + Mag Glycinate + Glycine + Ashwagandha — sleep is the anabolic window

Oura Gen 4: Readiness as the daily go/no-go signal
WHOOP 5.0: Strain vs recovery — overreaching shows up here first
Withings Body Comp / Hume Pod: Lean-mass and body-water trend, not daily mood ring
Cronometer: Protein + total intake — the log doesn't lie when the body looks flat

Floor before peptide — protein, calories, sleep and training consistency first; the compound is precision, not permission
Protein 130–160g/day baseline; 1.8–2.2g/kg if actively building
No aggressive fasting on a build — modest windows only, never sacrifice training fuel
If readiness tanks 3 days in a row, the load is too high or fuel too low — modify, don't push
Track strength + recovery + fullness as the read-out — scale weight is a noisy signal here
Peptide use carries variable approval and evidence — this lane needs responsible medical oversight, not casual stacking