Recovery, Beyond the Basics

Sleep, water and post-workout protein are the foundation. Once those are locked in, these are the details that take your recovery further.

Know the signs you're under-recovered

Your body tells you when it hasn't caught up. Watch for two or more of these:

• Soreness that hangs around longer than usual
  
• You're tired but can't fall or stay asleep
• Low motivation to train
• A general run-down feeling

Make rest days active

A rest day doesn't have to mean the couch. Easy movement gets blood flowing without adding more stress.

• A 20–30 minute walk
• An easy bike ride or swim
• 10 minutes of mobility work or stretching
• Foam rolling tight spots

Keep it light enough that you could hold a conversation the whole time.

Fuel the whole day, not just the shake

What you eat across the day matters as much as what you drink after training.

• Spread your protein out. Build every meal around a protein source instead of loading it all at dinner.
• Don't fear carbs on heavy days. They help restock the energy your muscles burn through.*
• Eat the rainbow. Colorful fruits and vegetables round out a recovery-friendly plate.

Pairs well with: Lean Whey Iso Hydro, to assist in hitting your protein intake.

Know when water isn't enough

Plain water covers most days. Long sessions (over an hour), hot weather and heavy sweating also cost you sodium and potassium.

• Weigh in before and after a long or sweaty workout. As a general guideline, drink 16–24 oz of fluid for every pound lost.
• Add electrolytes on those days rather than chugging extra water.

Pairs well with: Amino + Hydration, to help replace what you sweat out.*

Sleep better, not just longer

Hours count, but so does how well you sleep.

• Set a caffeine cutoff about 8 hours before bed, and check what's in your pre-workout if you train late.
• Keep your room cool and dark. Around 65°F works for most people.
• Finish big meals 2–3 hours before lights out.
• Wake up at the same time every day, weekends included.

Pairs well with: Lion's Mane, made to support recovery between workouts.*

[SHOP RECOVERY →] 

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare professional before starting any new supplement, especially if you are pregnant, nursing, taking medication or have a medical condition.