Improved Recovery for Improved Gains

<p><span style="font-weight: 300;">Scott & Matt discuss recovery and how you can improve your recovery, because though most people don’t give themselves enough stress others may go too far in the other direction and now recover enough, which ultimately holds them back from the gains they desire.</span></p> <p><span style="font-weight: 300;">Recovery is the opposite or absence of stress. The top two sources of recovery are rest and food. Let’s discuss these.</span></p> <p><span style="font-weight: 300;">A huge area of rest that people often fall short of ideal is sleep. Here are some sleep tips:</span></p> <ul> <li style="font-weight: 300;" aria-level="1"><span style= "font-weight: 300;">8 hours</span></li> <li style="font-weight: 300;" aria-level="1"><span style= "font-weight: 300;">Same wake & bed time every day (including the weekend)</span></li> <li style="font-weight: 300;" aria-level="1"><span style= "font-weight: 300;">No electronics or light (especially blue light ) right before bed</span></li> <li style="font-weight: 300;" aria-level="1"><span style= "font-weight: 300;">Use your CPAP is you have one</span></li> <li style="font-weight: 300;" aria-level="1"><span style= "font-weight: 300;">If you can’t get 8 hours of sleep, try to nap</span></li> </ul> <p><span style="font-weight: 300;">Food and nutrition depends on your goals and bodyfat, but here are some eneral tips:</span></p> <ul> <li style="font-weight: 300;" aria-level="1"><span style= "font-weight: 300;">Prioritize protein: 150g for females & 200g for males every day (and there are outliers)</span></li> <li style="font-weight: 300;" aria-level="1"><span style= "font-weight: 300;">Adequate calories (gaining weight--surplus; losing weight, small deficit)</span></li> <li style="font-weight: 300;" aria-level="1"><span style= "font-weight: 300;">Carbohydrates: enough and--if attempting to lose weight--consume before your workout</span></li> <li style="font-weight: 300;" aria-level="1"><span style= "font-weight: 300;">A glass of whole milk can be a good w