• THE DIVE by Swann Cardot

7 Tips on Recovery


Muscles don't grow in the gym, they grow after. If you want to get the most from each and every workout, you need to prioritize post-workout recovery.


The food you eat before training is very important. Lean proteins and complex carbs that you ingest prior to your workout will still be circulating in your body afterwards.

Taking BCAA before and during a workout can be very beneficial as well. During my competition days, I’d take one serving during my workout and then another serving right before bed.


Don't skip stretching! By not having the enough flexibility, you might limit yourself on muscular gains and range of motion within your lifts. For example, if your ankles are too tight, you can't go deep enough in a squat. Not only it is a great way to relieve muscular tension but it helps reduce soreness later.

Post-workout protein is vital, especially if you haven't eaten anything for hours. Aim for 20-50gr of whey protein after each workout depending on gender and bodyweight.


You should consider including a source of potassium post-workout. Potassium, sodium and calcium are key minerals which play a role in muscular energy. Bananas or potatoes are rich in potassium.

Unless you have severe high blood pressure and you’ve been adviced by your doctor to cut/lower your sodium intake, you shouldn’t not be afraid of consuming some sodium with every meal.


Quality sleep is the necessary for your body to restore itself.

7 hours is the ideal, although many people, including athletes, may need up to 9 hours.

Find ways to make changes in your day that will allow you to get to bed earlier.


Your muscles need a break and rest days are a must! But if you feel up to it, try active recovery such as light movements like walking to the store, a chill bike ride…

Bodyweight exercises or light cardio after a heavy strength training session helps relieve soreness by stimulating blood flow and improving circulation to the muscles.

Foam rolling is another great way!

Any form of stress in your life is going to take a toll on your overall well-being and your body's capacity to take on anything further. Do whatever you need to do to reduce your stress level. Do something you really enjoy, make yourself laugh, and surround yourself with people you love.

#swanndaily #thedive

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