The 23 Hours: A Day in the Life of a Well-Recovered Athlete

We often focus so much on the hour we spend at the gym that we forget about the other 23 hours of the day. But here’s the reality: your progress isn't just built during your final set of squats; it’s built while you’re eating, walking, and sleeping.

Recovery doesn't have to be a complicated project involving expensive gadgets. It’s simply about creating a rhythm that supports your hard work. Here is what a typical, recovery-focused day looks like.

The Morning: Setting the Tone

Recovery starts the moment you wake up. Instead of rushing straight for the caffeine, try starting with a large glass of water. High-intensity training is taxing on your hydration levels, and starting your day "in the green" helps with mental clarity and joint health.

If you’re feeling some lingering stiffness from yesterday’s session, don’t ignore it. Spend five minutes moving through a comfortable range of motion—some easy lunges or arm circles, a couple of you favourtie warm up movements will do the trick. You aren't trying to break a sweat; you’re just "greasing the joints."

The Afternoon: Fuel and Flow

If you have a sedentary job, the afternoon is often when post-workout soreness really sets in. The best remedy isn't sitting still; it's blood flow. A simple 10-minute walk during lunch can do wonders for flushing out metabolic waste and keeping your muscles supple. It will even refresh your mind before you get back to work.

When it comes to food, keep it simple. Prioritize protein to help those muscle fibers repair, and don't be afraid of quality carbohydrates—they are the fuel your body needs to go again tomorrow.

The Evening: The Repair Phase

The evening is your body's opportunity to shift into "rest and digest" mode. This is the perfect time for some light maintenance. While you’re winding down for the night, grab a foam roller or a lacrosse ball and spend a few minutes on your "hot spots"—usually the hips, calves, or upper back.

The Night: The Heavy Lifting

Sleep is the only time your body truly focuses on deep tissue repair and hormonal balance. No supplement or massage can replace the benefits of 7–9 hours of quality sleep. Try to keep your bedroom cool and dark, and aim for a consistent bedtime to help your nervous system settle down.

The Big Picture

Recovery isn't about being perfect; it's about being consistent. Some days you’ll get 8 hours of sleep and eat perfectly; other days, a 10-minute walk is the best you can do. Both matter.

When you listen to your body and give it the resources it needs, you’ll find that you don't just perform better in the gym—you feel better in your everyday life.

Ready to find a balance that works for your schedule? Come chat with one of our coaches this week!