How To

How to plan the perfect recovery

Warm down, nutrition, muscle stimulation, sleep, days off


When it comes to recovery sleep is absolutely crucial and even missing just a few hours here and there can soon lead to a dramatic decrease in performance. It’s when your body really gets a chance to repair and recharge so never overlook its importance. As creatures of habit try and get into a routine. This not only helps ensure that you get enough sleep but will also facilitate consistency in your schedule allowing more efficient adaptation to both your training and nutrition.

Earplugs and phone off – whatever it takes to ensure quality sleep. pic: ©Mike Cotty

Whilst we’re all different it’s commonly quoted that most adults need between 7.5 and 9 hours of sleep per night. Depending on your training this may vary further still, particularly during intense or high volume periods. It’s not just quantity either, quality is the key. Keep the room dark and quiet and make a conscious effort to switch off the television, computer or phone an hour before bed to allow you’re mind the time to start the mental detox from the day. Get to know your body, there’s a big difference between the amount of sleep you can get by on and the amount your body needs to repair, adapt and function optimally.

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