You’re training hard. But still feeling flat, sore, or sluggish.
Here’s the uncomfortable truth: if your recovery is broken, your performance plateaus — no matter how dialled your training is.
And it’s not because you’re missing the latest supplement or massage gun.
Let’s cut through the noise. Here’s what actually matters when it comes to recovery — ranked by impact.
Why Recovery Deserves a System
Recovery isn’t passive. It’s not just "what happens between workouts." It’s a system — and just like training, it has layers.
Think of it as a hierarchy. Nail the foundations first. Then, layer in the extras.
Most athletes do this backwards.
🥇 Level 1: Sleep — The Non-Negotiable
This is your #1 recovery tool.
Muscle repair
Hormone regulation
Immune health
Brain function
Injury risk ↓
Performance ↑
7–9 hours of quality sleep will outperform any supplement stack, hands down.
Quick Wins:
Sleep in a cool, dark room
Cut screens 60 mins before bed
Caffeine curfew: 8+ hours before sleep
🥈 Level 2: Nutrition — Rebuild + Replenish
You can’t recover from what you don’t fuel for.
Refill muscle glycogen
Repair muscle tissue
Reduce inflammation
Support immune and hormonal function
Post-Training Priorities:
✅ Protein (20–40g)
✅ Carbs (1–1.2g/kg bodyweight)
✅ Fluids + electrolytes
Recovery starts with your next bite, not your next rest day.
🥉 Level 3: Hydration — The Hidden Limiter
Dehydration by just 2% can impair performance, cognition, and recovery.
Slows nutrient delivery
Increases perceived effort
Raises injury risk
Affects sleep and digestion
Daily Goal:
✅ 30–40ml/kg BW
✅ More on hot days or after sweat-heavy sessions
✅ Replenish sodium + electrolytes
🟡 Level 4: Stress & Nervous System Regulation
Your nervous system is either in “go” (sympathetic) or “grow” (parasympathetic) mode.
Chronic stress = poor recovery. Period.
Recovery Boosters:
5–10 mins daily breathwork
Nature walks
Journaling or gratitude practice
Post-training cooldowns (low intensity)
Recovery isn’t just physical. Mental load matters.
🔵 Level 5: Active Recovery & Movement
Movement enhances circulation and recovery — but it must be low-intensity.
Think:
Walking
Mobility flows
Cycling in Zone 1
Light swimming or yoga
Pro Tip:
Schedule active recovery the day after high-intensity training, not your total rest day.
🟣 Level 6: Modalities — The Icing, Not the Cake
Massage, cryotherapy, saunas, compression boots — these can enhance recovery, but they don’t replace sleep, nutrition or hydration.
Use strategically:
In competition phases
After multiple hard sessions
To manage muscle soreness
But don’t chase ice baths before you’ve had breakfast or slept 5 hours.
The Recovery Hierarchy Summary:
1. Sleep
2. Nutrition
3. Hydration
4. Nervous system regulation
5. Active recovery
6. Extras/modalities
Start at the base. Don’t major in the minors.
Want to Master Your Recovery?
Book a 1:1 Performance Nutrition Consultation and we’ll build your strategy around your life, training load, and goals.
✅ Know what to prioritise
✅ Tick the right boxes daily
✅ Stop wasting time on fluff