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Recovery is paramount to an athlete’s program. It allows them to get stronger, faster, more agile and reduced injuries. However, recovery is important to the office athlete too. Allowing one to reduce injury, reduce lethargy levels and making one’s trip to the gym more productive.

What can you do to allow your body to recover better?

Here is the showdown

  1. Increase Protein Intake
  2. Stretching
  3. Increase Water Intake
  4. Sleep

Increase Protein Intake

To make it simple, protein is a macronutrient that is essential for any animal on this planet. Protein allows our body to repair, grow and function. As for the muscles, protein is then broken down into its amino acid components which are then used to repair torn muscle tissues.

By having sufficient protein intake, you are now able to repair and recover at a much effective rate. Thus, enabling better and at times faster recovery. You should be aiming for 0.5g – 1g/kg of body weight worth of protein. Having sufficient protein intake also satiates you, therefore, no having the wants to eat as much.


Post-workout stretching has been shown to improve muscle soreness and stiffness, thus allowing you to carry on lifting without hindering your performance.Stretching also increases your range-of-motion (ROM). The bigger your range of motion the higher the level of muscle activation is involved. That’s why it has been prompt that “half-repping” does isn’t effective.

Increase Water Intake

Protein synthesis is the process in which muscles repair itself. To do that, it requires water. It has been shown that even having mild dehydration, muscle synthesis is stymied and unable to be at full capacity.

Having adequate amounts of water also allows better flow of blood which increases nutrient flow to the organs of the body. Besides that, you will lose water mass, feel less bloated and have healthier-looking skin. Win-win for everyone.


This is a no brainer. Sleep is the only time in our daily lives where our body goes through recovery. Muscle repair goes into action, our brain retains information and discards unimportant events in the day and allows your cardiovascular system to calm down – which over the long turn, reduces your risk of cardiovascular diseases.

The best sleep is not how much you’ve slept, but the consistency of sleep. Sleeping and waking up at the same time every single day is the best. Try to clock in about 7 hours of sleep for adults. Teenagers would require more.

That’s All?

There are other ways to improve muscle recovery like cryotherapy (submerging in ice bathes), myofascial release (foam rolling). They might be effective, but the best way to Mak it a habit is to change easily adaptable things. Not something out of the ordinary.

Try them out and let us know how it felt. After all, every machine needs rest – yours included.

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