Morning + Night Recovery System
Your HRV score isn't a fitness problem.
It's a chemistry problem.
You're tracking the number on your Whoop, Garmin, Coros or Oura every morning.
What you're not tracking is the three compounds your body burns through every hard session — and never fully replaces.
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What most runners think.
"My HRV is low because I trained too hard."
So you rest a day. Maybe two. The number creeps back up. Then the next training week starts, and it drops again. The cycle repeats. You blame the training load.
What the research shows.
Your HRV is low because your Autonomic Nervous System (ANS) is running on empty.
Training load matters. But the real driver of chronic low HRV is autonomic nervous system depletion — and that's a nutrition problem. Endurance athletes are in a near-permanent state of magnesium deficiency. Sweat strips it. Cortisol burns through it. And without it, your vagal nerve can't do its job.
Why it happens.
Three reasons your HRV never fully recovers
This isn't about sleep hygiene or stress management. These are biochemical mechanisms that training accelerates — and most runners have no strategy to counter them.
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01. Magnesium depletion via sweat
Endurance athletes lose magnesium through sweat at a rate most diets can't replace. Magnesium regulates the sinoatrial node — your heart's pacemaker. It enables acetylcholine synthesis, the neurotransmitter your vagus nerve uses to slow your heart and raise HRV. Low magnesium = weak vagal signal = chronically suppressed HRV.
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02. Sympathetic overdrive that lingers too long
Every hard session spikes cortisol and catecholamines. Without compounds to dampen that response overnight, the LF/HF ratio stays elevated — sympathetic dominance bleeds into the next morning. You wake up still in fight-or-flight. Your Whoop confirms it.
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03. Metabolic debt that suppresses recovery
High-intensity work generates metabolic by-products that activate the muscle metaboreflex — a feedback loop that sustains elevated sympathetic drive long after the session ends. Without a phosphocreatine buffer, that cost doesn't clear. The debt compounds across weeks. HRV trends down through the block.
The mechanism
Three pathways. One system.
REST and RISE target the three distinct biochemical processes that drive HRV — simultaneously, in the right window.
⚡️ Reduce the training tax
Creatine HCl replenishes phosphocreatine faster between efforts. More PCr available means less metabolite accumulation during training — which means less metaboreflex activation, less sympathetic overshoot, and a shorter HRV suppression window post-session.
🌿 Quiet the sympathetic signal
Taurine acts on GABA-A receptors — the same inhibitory pathway your brain uses to downregulate stress. It reduces catecholamine release and blunts sympathetic overactivation at the cardiovascular level. In post-stress research, daily taurine restored full vago-sympathetic balance twice as fast.
🧠 Rebuild your ANS overnight
Magnesium directly regulates SA node ion channels and enables vagal acetylcholine signalling. The L-threonate form crosses the blood-brain barrier for central nervous system recovery. The glycinate form improves RMSSD during sleep. Together, they turn your sleep window into genuine autonomic repair.
The system
Morning + Night. Every day.
Your body recovers across three systems — nervous system downregulation, cellular energy replenishment, and brain recovery transition.
A single ingredient only addresses one. That's why nothing you've tried has fully worked.
- REST before bed supports the shift into deep, restorative sleep.
- RISE in the morning prepares your energy system for the day ahead.
Two serves. Three recovery systems. One protocol.
Most runners piece together supplements designed for gym athletes and hope for the best.
This was built for how your body actually recovers after running.
🔬 Why one in the morning and one at night?
Because the AM recovery window and the PM sleep window serve completely different physiological functions.
REST targets nocturnal HRV, the window where parasympathetic tone is built.
RISE front-loads energy metabolism and primes autonomic signalling.
Combining them into one product would mean compromising both. We didn't.
The science behind the formula
Every ingredient. Every reason.
Creatine HCl
Why it matters for HRV
Creatine's effect on HRV is indirect and more powerful for it.
By maintaining phosphocreatine availability, it limits the metabolic by-products that trigger your muscle metaboreflex — the feedback loop that sustains elevated heart rate and sympathetic drive long after exercise ends. Less metaboreflex activation means a shorter HRV suppression window between sessions.
The HCl form is 40× more soluble than monohydrate. No loading phase. No bloating. Same efficacy at lower dose — which matters when you're already managing a training nutrition stack.
Salem et al. (JISSN, 2026): "CR's augmentation of the ATP-PCr system may limit exercise-induced metabolite buildup, dampening muscle metaboreflex that elevates sympathetic outflow."
Magnesium L-Threonate
Why the L-Threonate form is different.
Standard magnesium doesn't cross the blood-brain barrier at therapeutic levels. L-Threonate does. This matters for HRV because central autonomic regulation — your brain's control over the sympathetic/parasympathetic balance — is where it needs to act.
A 2025 RCT (Frontiers in Nutrition) found that Magtein® supplementation produced a significant decrease in resting heart rate during sleep and an increase in RMSSD — the primary HRV metric your wearable tracks. This is the first study to demonstrate that dietary magnesium supplementation improves HRV specifically during sleep.
Frontiers in Nutrition (2025): Magtein® increased RMSSD and reduced nocturnal heart rate. "Suggests increased parasympathetic activity — first study to demonstrate this effect from dietary Mg supplementation."
Magnesium Glycinate
The sleep-optimised form.
Magnesium glycinate is the premier form for overnight recovery. The glycine component has independent sleep-onset evidence. The magnesium directly regulates SA node ion channels — your heart's pacemaker — reducing sympathetically-driven rigidity in heart rhythm through the sleep window.
A 90-day RCT (Wienecke & Nolden, 2016, n=100) found 400mg magnesium increased pNN50 (parasympathetic indicator) and decreased LF/HF ratio and stress index — with no change in the control group. The bisglycinate chelate form showed superior plasma bioavailability over oxide forms in head-to-head comparison.
Wienecke & Nolden (2016): 400mg Mg over 90 days — "pNN50 increased, stress index decreased, vagus activity veritably increased. Control group showed no positive changes."
Taurine
The sympatholytic amino acid.
Taurine is structurally similar to GABA and acts on GABA-A receptors — your CNS's primary inhibitory pathway. This makes it the only ingredient in the stack that directly quiets the sympathetic nervous system rather than just supporting parasympathetic function.
A 2024 meta-analysis of 20 RCTs (808 participants) found taurine reduced resting heart rate by an average of 3.6 bpm. A separate animal stress model showed complete restoration of vagosympathetic balance by day 7 with daily taurine — versus 14+ days without. Note: the negative HRV data you may have seen for taurine was specifically in combination with caffeine. Taurine alone maintains and improves HRV. Our formulas contain zero caffeine.
Tzang et al. (2024, meta-analysis, 20 RCTs): "Taurine significant reduction in HR (WMD = −3.579 bpm, p=0.004)." Russian stress model (2018): "Complete restoration of vago-sympathetic balance on day 7 with daily taurine."
From the community
Runners who made the switch
Marathon runner — completed NYC
Meagan T.
"I've tried every sleep supplement going. Glycine, magnesium oxide, zinc. Nothing moved my morning HRV consistently. Three weeks on REST and my average is up 8 points. It's holding through my hardest training weeks now."
Training for 80K ultra — Queensland, Australia
Ted M.
"The thing that got me was how fast my HRV bounced back after long runs. Used to tank for two days after anything over 25km. Now it's usually back by the next morning. REST + RISE, every single day."
Ultra runner - Nurse - Mum
Olivia E.
"I'm a nurse working night shifts and training for ultras. My HRV was a disaster. The AM/PM system made sense immediately — it's not one supplement, it's a protocol. Two months in and my numbers are the best they've been in years."
Questions Answered Directly
How long before I see a change in HRV?
The peer-reviewed magnesium data shows meaningful HRV changes over6–12 weeks of consistent use. Taurine's post-stress recovery effects are faster — some research shows balance restoration within a week. Track your weekly HRV average (not daily) using your Whoop, Garmin, or Oura. Daily readings are noisy. The 7-day rolling average is the signal.
Will creatine make me bloat or hold water?
Not with creatine HCl. That's the specific reason we use it over monohydrate.The HCl form is 41× more soluble, which means it's absorbed in the gut before it can draw water into the intestine. No loading phase, no bloat, no GI issues. Same efficacy at lower dose.
I've seen posts saying creatine lowers HRV. Is that true?
That claim comes from a 2017 study on bodybuilders, which the authors themselves acknowledgedcould not be separated from overtraining syndrome effects. Creatine-using bodybuilders were simply training harder — the HRV suppression was from load, not the supplement. More recent mechanistic research (JISSN, 2026) proposes the opposite: creatine reduces the metabolic signals that drive sympathetic overactivation post-exercise.
Can I take RISE if I already drink coffee in the morning?
Yes. Take RISE with water before your coffee.Importantly, our taurine is caffeine-free— the negative HRV data you may have seen for taurine was specifically in combination with caffeine. Taurine alone supports HRV. Coffee separately is fine. Don't combine taurine supplements with energy drinks containing caffeine.
Is this suitable for marathon and ultra marathon runners, not just gym athletes?
This is built specifically for endurance athletes.The magnesium loss, sympathetic overdrive, and metaboreflex suppression that drive HRV degradation are all amplified by high-volume endurance training— not resistance training. Every ingredient is dosed and formulated with the endurance athlete's physiology in mind. If you're logging 60+ km weeks, this system is designed for you.
Your next 12 weeks of training will happen either way.
The question is what your HRV does in them.
Train. Sleep. Repeat. The system either has the chemistry to support what you're asking of it — or it doesn't.
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