Exercise how-to / proper form / muscles worked by exercise: look up correct technique for any movement. Returns target muscles, setup, step-by-step execution, common form mistakes, and easier/harder variations. Fitness-info for fitness and coaching agents, not medical advice.

Macro & calorie targets / nutrition by fitness goal: calculate daily intake. Returns macro and calorie targets plus a meal-timing strategy based on goal, body weight, and activity level. Fitness-info for fitness and nutrition agents, not medical advice.

Break a training plateau / stuck lift or goal: reignite stalled progress. Returns a deload protocol, periodization reset, rep-scheme changes, and weak-link identification based on your current routine and weeks stuck. Fitness-info for fitness and coaching agents.

Race training plan / marathon & 5K prep by race date: build a plan backwards from event day. Returns periodization, weekly mileage, taper, and race-day strategy tuned to race type, date, current fitness, and runs per week. Fitness-info for athlete and coaching agents.

Injury recovery protocol / rehab exercises / recovery timeline: get a phased plan for a training injury. Returns phased rehab exercises, an expected recovery timeline, and when-to-see-a-doctor guidance. Fitness-info for fitness and recovery agents, not medical advice.

Sports rehab protocol / return-to-sport plan: phased recovery for an athletic injury. Returns a staged return-to-sport progression with safe training alternatives and red-flag warning signs, by injury, sport, and fitness level. Fitness-info for athlete and recovery agents, not medical advice.

Sleep optimization for athletes / better recovery sleep: improve sleep for performance. Returns HRV-based guidance, a supplement protocol, and CBT-I techniques tuned to your sleep issue and training schedule. Fitness-info for athlete and recovery agents, not medical advice.

Supplement stack review / dosing & timing by goal: evaluate which supplements to take. Returns evidence-based tier ratings, recommended dosing, and timing for a goal-based stack. Fitness-info for fitness and nutrition agents, not medical advice.

Supplement efficacy ranking / what supplements actually work: evidence-graded tier list by goal. Returns a PubMed-grounded ranking (creatine and more) with recommended dosing and timing, filtered by budget and dietary restrictions. Fitness-info for fitness and nutrition agents, not medical advice.

Workout plan builder / fitness routine by goal: generate a custom training program. Returns a weekly schedule, sets/reps, progression scheme, and gear list tuned to your goal, available equipment, level (beginner/intermediate/advanced), and days per week. Fitness-info for fitness and training agents.