Role of recovery and nutrition (Copy)

💤 Why Recovery Matters

When you're not in the gym, your body is doing the real work—rebuilding and repairing your muscles so they grow back stronger.

Here’s what happens during recovery:

• Muscle fibers repair and grow

• Hormones (like growth hormone) do their magic

• Your nervous system resets so you can train again

Without enough recovery, your body stays in “breakdown mode” and you risk burnout, plateaus, or even injury.

📅 How Much Recovery Do You Need?

• Rest Days: Aim for at least 2–3 full rest days per week

• Sleep: Shoot for 7–9 hours per night

• Muscle Group Rest: Let each muscle group rest for about 48 hours before training it again

Active recovery (like walking, stretching, yoga) is great too—it keeps blood flowing without adding extra stress.

🥗 Why Nutrition Is Non-Negotiable

Even with the best workouts, your muscles can’t grow without the right fuel.
Nutrition provides the building blocks for repair and growth.

🍗 3 Key Nutrition Pillars for Muscle Growth

1. Protein = The Builder

   • Aim for around 0.8–1g of protein per pound of body weight

   • Helps repair and build muscle tissue

2. Carbs = The Energizer

   • Fuel your workouts and help refill muscle energy stores

   • Don’t fear them—your body needs them to perform

3. Fats = The Hormone Helper

   • Support healthy hormone function (like estrogen & testosterone)

   • Include sources like nuts, seeds, avocado, and olive oil

🧃 Bonus: Pre & Post-Workout Nutrition

• Before: A mix of carbs and protein (e.g., banana + peanut butter, or yogurt + granola)

• After: A protein-rich meal or shake within 1–2 hours to jumpstart repair

🧠 Key Takeaway

Your workout is just the beginning.
Real muscle growth happens when you recover well and fuel right.

✅ Quick Reflection

• Are you getting enough rest between workouts?

• Are you truly prioritizing protein everyday? 

• What’s one small change you can make this week to support your recovery?