🧘‍♂️ Recovery Isn’t Passive—It’s a Performance Strategy

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Recovery Isn’t Passive—It’s a Performance Strategy

Most guys think recovery is just “taking a day off.” But real recovery is active, intentional, and essential if you want to:

Build muscle

Burn fat

Improve energy

Protect your joints

Here’s how to treat recovery like the strategy it is:

• Sleep like it’s part of your training plan—7–9 hours minimum

• Walk daily to improve circulation, reduce soreness, and regulate hormones

• Hydrate and eat real food—your body can’t rebuild muscle without fuel

• Use mobility or breathwork on rest days to stay loose and lower cortisol

You don’t grow during the workout—you grow after. Treat that time like it matters.

Nutrition Focus: Want to Build Muscle? Eat Like You Train

You train hard, but are you eating like it?

Building muscle isn’t just about protein—it’s about feeding your body consistently to grow and recover. Here’s the formula:

1g of protein per pound of goal body weight

Eat within 1 hour after lifting—don’t delay recovery

Don’t fear carbs—they refill your tank and support hormone health

Stick to whole foods 80–90% of the time—fuel matters

Muscle isn’t built on protein powder and good intentions. It’s built with structure, calories, and consistency.

Question from Our Readers:

"Is it better to train in the morning or evening?"

– Logan, 46, from Denver, CO

The best time to train is the time you’ll be most consistent—but there are pros to each.

Morning Training Pros:

• Boosts energy and focus for the day

• Less likely to get derailed by work or life

• Creates momentum early

Evening Training Pros:

• Body is fully warmed up = stronger lifts

• Can serve as a stress release

• May lead to better performance due to higher body temp

Choose the time that fits your lifestyle—but stay consistent. The body adapts to what’s repeated.

Fit Trivia: Which rock legend maintains his lean physique on tour using hotel workouts and walking 10+ miles a day?

Answer: Mick Jagger! The Rolling Stones frontman has long credited daily movement—walking, light training, and stretching—for keeping him stage-ready for decades. His approach: keep it simple, keep it consistent, and keep moving.

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Publisher: Ryan Engel

Editor: Michael Pender

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