Recovery Basics – Get It Done!

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So you spend an hour of most of your days at the gym.

You sweat, groan and summon herculean efforts on a regular basis in the pursuit of getting strong, fit and healthy.

What about the other 23 hours?

The Other 23 Hours?

Whether you like it or not, your success in the gym is dependant on what you do outside of it.  It’s annoying but true.

I can’t remember where I saw it now, but someone whose opinion I respect said that in order to be successful, you need to be a 24hour athlete.

That means taking care of the following:

  1. Nutrition
  2. Sleep
  3. Hydration
  4. Stress
  5. Supplementation

Nutrition

Hard training demands that you pay attention to your nutrition. You need adequate protein, fat and enough carbs to support your efforts without screwing up your insulin.

Whatever you do, try to go Paleo as much as possible.  Eat meat, veg, nuts, seeds, little starch, no sugar.

If you’re trying to drop weight, go low carb – less than 100g per day.

If you’re trying to get stronger and put on some muscle, you need to get in at least 1gram of protein per 1pound of lean bodymass.  Try to keep your carbs around the 150g per day mark and eat your good fats.

Consider keeping track of everything at www.fitday.com.

Sleep

Get your 8 hours. 9+ is optimal.

Cat nap when you can.

Make sure your room is pitch black – no flashing lights on your bedside table!

Hydration

Aim for 3 litres of water per day when you’re training, but be happy if you get 2 litres in.

Stress

Don’t do it.  Enough sleep makes the world seem a better place, but just trying to be positive and getting some perspective helps.

Try to get in some quality “you” time each day – even if that’s just reading a book for 20mins before bed.

Supplementation

Take Fish Oil.

Take digestive enzymes with all meals.

Take Probiotics.

Try ZMA before bed to help with sleep and solve any Zinc and Magnesium deficiency issues.

Wrapping Up

That covers pretty much everything.  Pay attention to your body and if it’s telling you to back off, just do it or you’ll only end up setting yourself up for overtraining.

Be a 24 hour athlete and that hour in the gym suddenly becomes worth a whole lot more.

2 comments

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