Why Recovery Counts

Recovery enables adaptation, reduces injury risk, and supports consistent training.

Key Principles

• Prioritize sleep (7–9 hours/night).
• Refuel and rehydrate promptly.
• Use active recovery and mobility work.

Immediately After Training

• Cool down with light movement.
• Stretch major muscle groups.
• Eat carbs + protein within 30 minutes.

Ongoing Recovery

• Schedule regular rest days.
• Incorporate massage, foam rolling, or NMT.
• Monitor fatigue and adjust load as needed.

Common Mistakes

• Skipping recovery nutrition.
• Training through pain or illness.
• Neglecting sleep quality.