Recovery
Adaptation happens during rest. Whether recovering from exercise, illness, surgery, or stress, the body needs the right conditions to heal. Sleep is paramount. Nutrition provides building blocks. Stress management allows repair processes to proceed.
Types of Recovery
Exercise Recovery
Muscle repair, glycogen replenishment. Gains happen during rest, not training.
Illness Recovery
Immune rebuilding. Energy restoration. Often needs more time than expected.
Surgical Recovery
Tissue healing. Extra protein needed. Vitamin C for collagen synthesis.
Stress Recovery
HPA axis reset. Adrenal recovery. Can take months. Patience required.
Sleep Debt Recovery
Can't fully repay. But consistent sleep helps. Prioritize going forward.
Recovery Foundations
Sleep (8+ Hours)
Growth hormone release. Tissue repair. Brain cleaning. Non-negotiable.
Protein Intake
Increase during recovery. 1.6-2.2g/kg. Spread through day. Essential aminos.
Hydration
All processes need water. Electrolytes too. More during illness.
Stress Reduction
Cortisol impairs healing. Relaxation activates repair. Rest without guilt.
Gentle Movement
Active recovery aids healing. Walking, stretching, swimming. Don't overdo.
Anti-inflammatory Diet
Support, don't suppress inflammation. Omega-3, colorful vegetables. Avoid processed.
Recovery Support
Magnesium
Muscle relaxation. Sleep quality. Stress modulation. 300-400mg glycinate.
Zinc
Wound healing. Immune function. Lost in sweat and stress. 15-30mg.
Vitamin C
Collagen synthesis. Immune support. Higher doses during healing. 500-2000mg.
Collagen
Tissue repair. Tendons, ligaments, skin. 10-15g daily with vitamin C.
Omega-3
Resolve inflammation. Support healing. 2-3g EPA/DHA.
Adaptogens
Ashwagandha, rhodiola for stress recovery. Support adrenals. Gentle over time.