Overview #
Training breaks your body down. Recovery builds it back stronger.
And two things matter more than anything else: sleep and nutrition. Together, they form the foundation of your results — whether you want to lose fat, build muscle, or simply feel better day to day.
Sleep: Your Body’s Natural Reset Button #
Sleep is where the magic happens:
- Muscles repair and grow
- Hormones rebalance (like cortisol and growth hormone)
- The nervous system resets
- Mental focus and mood improve
Aim for:
- 7–9 hours per night
- A regular sleep-wake routine
- A dark, cool, quiet environment
Signs you’re not sleeping enough:
- Sore for longer than usual
- Struggling to focus or train
- Feeling “flat” even after rest days
Nutrition: Recovery Starts on Your Plate #
You can’t out-train poor nutrition. What you eat before and after training supports:
- Muscle repair (via Protein)
- Energy replenishment (via carbs)
- Inflammation reduction and immune support (via Healthy Fats and micronutrients)
For recovery, prioritise:
- Protein in every meal (20–40g)
- Carbs around training sessions (e.g. oats, rice, fruit)
- Hydration — water, Electrolytes if needed
- Anti-inflammatory foods like berries, olive oil, oily fish, leafy greens
The Recovery Equation #
Training Stress – Recovery Capacity = Progress
Without proper recovery, even the best workouts won’t deliver long-term results. You’ll hit plateaus, burn out, or risk injury.
Summary
| Element | Why It Matters | What to Do |
|---|---|---|
| Sleep | Repairs tissue, resets hormones | 7–9 hours, consistent routine, calm wind-down |
| Nutrition | Fuels recovery and growth | Eat Protein regularly, hydrate, time carbs well |
Building better habits in these two areas will improve your performance, mood, and physical results — more than any supplement or extra gym session.
