There a million ways to workout. There are even more reasons why we workout. There are, however, a much fewer number of ways to recover. Despite the general understanding of recovery (e.g. eat, sleep, rest), most people are skeptical/lazy/unsure of how to optimize their restoration.
If you are invested in muscle growth/development, you too must be invested in recovery. I have explored a number of enhancements, tricks, and tips that I find useful and I would like to share some of my favorites.
Sleep
- These are the things I do for ensuring a good night’s rest/recovery:
- ZMA
- ZMA is a sleep supplement taken roughly an hour before bed. ZMA not only helps induce a deep sleep but also improves muscle recovery and increases strength using Zinc.
- 60 Minute “unplug”
- I have implemented a “no technology bed buffer” an hour before I go to sleep.
- That means no TV, phone scrolling, and web browsing which all have been proven to impede restful sleep.
- This hour buffer not only naturally prepares me for sleep, but also allows me to meal prep, catch up on reading, stretch, etc.
- Stretch
- Stretching is always beneficial, but if done in the evening, the release of muscle tension can stimulate sleep and blood circulation.
- When stretching, I focus on hamstrings, quads, hips, and shoulders.
- More on how I stretch later.
Foam Roll/Self-Massage
- “Rolling out” is a quick and effective way to reduce lactic acid, break up scar tissue, and increase mobility.
- Rollers can range in price, intensity, focus, and size, I would recommend starting simple and upgrade as needed.
- I use the following tools depending on where/what I am doing:
- Foam “Rumble Roller”
- Location: Gym
- These rollers serve as an excellent way to warm up before your workout and help relieve sore muscles at the end.
- I would recommend the Rumble Roller to those experienced with high-intensity rollers vs. the Trigger point roller which offer a low/medium intensity
- Massage Stick
- Location: Bedroom/TV Room
- These massage sticks offer the convenience of a roller without the effort and space needed to make it practical.
- I roll out anytime I am watching TV or getting ready for bed
- Another useful “roller stick” is The R8– Medium to high intensity
- Foot roller
- Location: Office
- I spend most of my days sitting/standing at my desk. The foot roller offers an excellent way to massage your feet/improve your arch while remaining relatively stationary.
- Foam “Rumble Roller”
Nutrition
- There is a lot to say about nutrition in regards to recovery and overall health; however, I want to avoid the over-analysis and keep it simple. Here are some recipes, tools, and guidelines that I follow(ed) and can help guide your own nutritional journey.
- Please do your own supplement research, but this is what worked for me.

- Bulletproof coffee
- I drink Bulletproof every morning because BP offers the perfect blend of caffeine, protein, and healthy fats on the go.
- An added benefit is that BP eliminates the monotonous effort of making breakfast.
- My recipe is:
- 2 tbsp of Ghee butter, 2 tbsp of coconut oil, 2 scoops of protein, 1 tsp of MCT oil.
- I drink Bulletproof every morning because BP offers the perfect blend of caffeine, protein, and healthy fats on the go.
- Pure WOD Protein
- I use Pure WOD Protein in my BP Coffee and post workout mixer.
- After testing/using countless proteins, both the chocolate and vanilla proteins are by far my favorite.
- The simple ingredients and delicious flavors make PUREWOD a winning combination for any protein users.
- Ketogenic diet
- The first and only diet I have followed.
- Although I no longer follow a strict keto follower, I have adopted the Keto principals (high fat/low carb).
- Bullet Proof Diet
- In my opinion, a more manageable diet. BP follows the high-fat and low-carb principals inspired by Keto but welcomes more carbs.
- Founder of BP, David Asprey, has a fascinating story and mission
- Low carb diet recipes
- Ruled.me is an excellent blog that provides easy-to-make low carb recipes for every meal of the day.
- Joule Sous Vis
- An easy way to improve your daily meals from college student dining to professional chef
- Tim Ferris agrees!
- Juice Plus
- Another daily supplement I take to ensure a balanced nutritional diet.
- Juice Plus helps bridge the gap between I should be eating and what I actually eat regarding fruits and veggies.
- Provides the nutrients of 30+ fruits and vegetables into a capsule form.
- JP is clinically supported by over 30 institutions.
Cryotherapy
- Cryotherapy treatment has become a trendy recovery tool for professional athletes, post-surgery patients, and the in-the-know fitness community.
- Cryo has been my preferred recovery treatment for the last year.
- Personal conclusions (Thanks to my friends at The Performist in Palo Alto):
- Cryo accelerated my recovery and minimized soreness.
- Cryo alleviated my knee joint pain and bicep tendonitis.
- Cryo is a powerful kick starter for my day/workout.
- Every Friday @6AM I workout with my Performist friends. Before we get “weird” in the gym, we take a quick freeze.
- Thanks to cryo’s natural endorphin release, it serves as an excellent “pre-workout.”
ROMWOD
- “Range of Motion Work Out of the Day,”
- ROMWOD is a daily streaming service that provides guided videos to improve your flexibility and range of motion.
- Despite a strange name, ROMWOD is one of my favorite recovery routines.
- I enjoy ROMWOD so much, my excitement was confused for sarcasm.
- Reasons I ROMWOD:
- ROMWOD fits into my regular work schedule.
- Each session is only ~20 minutes.
- The routines are simple yet effective.
- There are no more than 8 poses each time. All poses are challenging but also offer stretching exercises for flexibility beginners.
- After a month of daily practice, my range of motion was noticeably increased in my regular workouts.
- Cost-effective
- Although ROMWOD charges a small subscription fee (~$13), this is cheaper than a weekly yoga class.
- You also benefit from stretching in the comfort and convenience of your own home/time.
- ROMWOD has also decreased my need for massage saving me +$100 each month.
- Although ROMWOD charges a small subscription fee (~$13), this is cheaper than a weekly yoga class.
In conclusion
- No matter your exercise level, there are 4 pillars of recovery:
- Sleep
- Nutrition
- Treatment
- Flexibility/Range of Motion
- If you are invested in your health and fitness, recovery is just as important.
- Each pillar will require equal time and effort. It would be like only doing chest workouts and no back, equal distribution is a must.
- Take the time to decide what are you looking to achieve. Are you looking for a more energized day? Recover from an injury? Add muscle? Lose weight? Once you have decided what you are looking to accomplish, research how to get there.
- This list is only a taste of what is out there. There are so many recovery options out there to optimize your training.
- Hopefully, this can inspire you to improve your own recovery efforts and explore others. Good luck!
- How do you promote recovery?
- Have you benefited from something not mentioned?
- Are you curious about learning more about one of the tips, tools, and tricks discussed?
- Feel free to share/ask!
Recovery game on 100! This is awesome thank you.
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