Training breaks the body down; recovery is where it rebuilds stronger, faster, and more resilient. Yet recovery is still the most overlooked part of performance. If progress has stalled or fatigue is creeping in, your recovery strategy is likely the missing piece.
Here’s how to optimise it.
Why Recovery Matters
Recovery allows the body to:
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Repair and rebuild muscle through protein synthesis
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Replenish glycogen for future sessions
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Restore hormonal balance to support strength and endurance
No recovery = no adaptation.
Fuel Recovery Properly
What you eat after training directly impacts how well you recover.
Key principles:
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Protein: 20–30g post-workout to support muscle repair
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Carbohydrates: Refill glycogen stores and improve recovery speed
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Hydration: Replace fluids and electrolytes lost through sweat
Sleep: The Ultimate Recovery Tool
Sleep is where the real work happens.
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Aim for 7–9 hours per night
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Deep sleep triggers growth hormone release for muscle repair
If sleep is poor, recovery will be too.
Use Active Recovery
Recovery doesn’t always mean doing nothing.
Low-intensity movement helps increase blood flow and reduce soreness:
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Mobility work and stretching
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Light cycling, swimming, or walking
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Foam rolling for tight areas
Used correctly, active recovery can significantly reduce DOMS.
Build Recovery Into Your Training Plan
Recovery should be planned, not improvised.
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Schedule rest days weekly
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Use de-load or lighter weeks
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Balance volume and intensity across training blocks
Consistency in recovery drives consistency in performance.
Takeaways
If you want to train harder, perform better, and stay injury-free, recovery must be a priority - not an afterthought.
Focus on:
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Quality nutrition
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Proper sleep
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Active recovery
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Stress management
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Planned rest
Train hard. Recover harder. Perform better.
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