It is easy to forget: progress is built during recovery, not only during the session. Here are five pillars to come back stronger every workout.
1. Sleep
This is when the body repairs its tissues. Aim for 7 to 9 hours a night, at regular times. No supplement makes up for chronic lack of sleep.
2. Protein
Spread your protein intake over the day, with a serving in the hours after training. A whey protein is an easy way to get there.
3. Hydration
Even a modest loss of water hurts performance and recovery. Drink regularly during the day and replace what you lose in training.
4. Carbohydrates
After a long or intense effort, carbohydrates help refuel. For outings over an hour, a formula like Carb+ helps maintain performance.
5. Active recovery
Walking, easy cycling, yoga or mobility work: moving gently on rest days promotes circulation and flexibility. For normal muscle function, also think about magnesium.
