Recovery Tips

Strong recovery = stronger performance.

Here’s how to get the most out of your training:

Sleep

• Do this: Get 7–9 hours of quality rest every night.
• Avoid this: Staying up late and expecting caffeine to replace sleep.

Nutrition & Hydration

•  Do this: Eat protein, carbs, and healthy fats after training; drink plenty of water.
•  Avoid this: Skipping meals or relying on junk food to “fuel up.”

Recovery Tools

•  Do this: Use foam rollers, massage guns, cupping, and bands regularly to improve circulation and mobility.
•  Avoid this: Letting your tools collect dust until you’re already injured or too sore.

Active Recovery

•  Do this: Take light walks, stretch, or do yoga on rest days.
•  Avoid this: Spending your entire rest day completely sedentary.

 Listen to Your Body

•  Do this: Adjust your training intensity if you feel overworked or notice pain.
•  Avoid this: Ignoring warning signs and pushing through injuries.

Consistency

•  Do this: Make recovery a daily habit, just like training.
•  Avoid this: Only recovering when you’re already sore or burnt out.