Recovery After Training
Rest days, sleep, protein and mobility for people who train regularly.
For recreational athletes who train often and want to recover better. The program adds two rest days, a fixed wake-up time, protein through the day, mobility after training and drinking to thirst.
A day in the program
Tasks, in order.
Times assume waking at 7:00 and going to sleep at 23:00. In the app, they shift to fit you.
Morning
- 7:00Get up at the same timeSleep · Every day
When the alarm goes off, get up, even after an evening workout. Set your bedtime from your alarm so you get 7 to 9 hours of sleep. Adjust the time to suit you.
Caution. Persistent pain, pain at one spot on a bone, missed periods, frequent illness or chest pain during exertion are reasons to see a doctor.
How much sleep. The National Sleep Foundation recommends 7 to 9 hours of sleep for adults up to 64 (Hirshkowitz et al. 2015).
- 8:00Take a rest dayLifestyle · Mon, Fri
When it is Monday or Friday, don't train. An easy walk or nothing at all is enough.
More is not always better. According to a meta-analysis, above roughly 130 to 140 minutes of strength training a week, the link to health is uncertain (Momma et al. 2022).
Midday
- 12:00Add protein to your meal1 portion · Food · Every day
When you eat, have a palm-sized serving of protein, 3 to 4 times a day, including as a snack.
How much protein. Muscle gains from strength training level off at around 1.6 g of protein per kilogram a day (Morton et al. 2018).
Afternoon
- 16:00Drink to thirstWater · Every day
When you get ready to train, bring a bottle and drink to thirst. Pale yellow urine is a good guide.
More is not better. Drinking beyond your needs during endurance exercise can lead to a dangerous drop in sodium, which is why drinking to thirst is recommended (Hew-Butler et al. 2015).
Evening
- 18:30Stretch for 10 minutes10 min · Movement · Tue, Wed, Thu, Sat, Sun
When you finish training, spend 10 minutes on slow joint circles, lunges, cat-cow and hip stretches. Pain-free and smooth.
Myth: ice after strength training. In a trial, a cold bath right after strength training slowed gains in muscle and strength (Roberts et al. 2015).
General suggestions for everyday wellbeing, not medical advice. Adjust the tasks to suit you. If you have a health condition, are pregnant or take medication regularly, talk to your doctor before making changes.
What our programs build onSources
What the program builds on.
The same wake-up time protects the recommended 7 to 9 hours of sleep.
The program advises drinking to thirst, because drinking beyond your needs during endurance exercise can lead to low sodium.
A rest day is part of the program because above roughly 130 to 140 minutes of strength training a week, the benefit is uncertain.
Protein with meals reflects that muscle gains level off at around 1.6 g per kilogram a day.
Recovery steps are tied to training and waking up, because a habit holds on to the same cue.
The program suggests stretching instead of a cold bath, because in the trial a cold bath right after strength training slowed muscle growth.