Table of Contents
Overview #
Training breaks you down. Recovery builds you back stronger.
Use this checklist to stay on top of the habits that support progress, reduce soreness, and keep your energy high.
Daily Recovery Essentials #
- 7–9 hours of quality sleep
- Hit your Protein target (aim for 20–40g per meal)
- Stay hydrated (at least 2L of water, more if active)
- Include colourful veg or fruit for micronutrients
- Take a 5–10 min stretch or walk to stay loose
- Avoid back-to-back intense training days if feeling run down
Weekly Recovery Boosts #
- At least 1 full rest day (no structured training)
- 1–2 mobility or Active Recovery sessions (e.g. stretching, yoga, gentle cardio)
- Limit alcohol and ultra-processed foods where possible
- Track stress levels — high stress = more recovery needed
- Reflect on sleep quality — are you feeling refreshed?
Bonus Recovery Tactics #
- Try a wind-down routine before bed (breathing, reading, no screens)
- Use cold or heat therapy if sore or inflamed
- Practice breathwork or mindfulness to support nervous system recovery
- Log how you feel after each session to spot signs of fatigue early
Key Reminder #
If you’re not recovering, you’re not progressing.
Tick off what you can each day — and adjust your training if recovery starts slipping.
