3 Simple Habits to Supercharge Your Muscle Recovery

We like to think that we build muscle and get stronger during our workouts. But the truth is, the gym is actually where we break our bodies down. The real magic, the actual building of muscle and burning of fat, happens after you leave the gym, during the recovery phase.

If you are constantly sore, feeling sluggish, or hitting a plateau in your training, your recovery might need a tune-up. Luckily, you do not need expensive gadgets or icy plunge pools to fix it. You just need to master these three basic habits.

1. Prioritize Sleep Over Everything Else
Sleep is the ultimate human superpower. When you fall into a deep sleep, your body releases a natural wave of growth hormones that repair torn muscle fibers and restore your central nervous system. Aim for seven to eight hours of quality rest per night. No supplement or protein powder can replace the recovery power of a good night of sleep.
2. Hydrate Before You Feel Thirsty
Your muscles are mostly made of water. When you are even slightly dehydrated, your physical performance drops, your joints can feel stiff, and your muscles take much longer to repair themselves. Do not just chug water while you are lifting weights, make sure you are drinking water consistently throughout the entire day.
3. Eat Enough Protein to Rebuild
Think of protein as the building blocks for your body. When you lift weights, you create microscopic tears in your muscles. Protein goes to work like a construction crew to repair those tears, making the muscle stronger than it was before. Try to include a clean source of protein, like chicken, eggs, fish, tofu, or a quality protein shake, with every major meal.
The Bottom Line:
You can only train as hard as you recover. Take care of your body outside of the gym walls, and your body will take care of you the next time you step up to the barbell.