Recovery guide
Sleep & Muscle Recovery
You don't grow in the gym — you grow when you recover. And the single biggest recovery tool, the one most people ignore, is sleep.
How much you need
7–9 hours a night. Deep sleep is when growth hormone peaks and muscle tissue repairs. Skimp on it and you blunt the gains you earned training.
What poor sleep costs you
- Slower muscle repair and weaker workouts
- Higher hunger hormones → more cravings, harder fat loss
- Lower willpower and motivation to train
- More muscle lost when dieting
Sleep better tonight
- Keep a consistent sleep and wake time — even on weekends
- No screens 30–60 min before bed; dim the lights
- Cut caffeine after mid-afternoon
- Cool, dark, quiet room
- Don't train hard right before bed
Bottom line: dialling in sleep is free and often does more for progress than any supplement.
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