Recovery is where the work pays off

Every hard session breaks you down a little. You don’t get stronger in the gym. You get stronger in the hours after, while your body repairs the work you did. Skip the recovery and you’re just piling fatigue on fatigue.

The basics aren’t glamorous, but they work. Sleep seven to nine hours. Eat enough protein, spread across the day. Plan easier days and stick to them, even when you feel good. And pay attention to your joints before they start complaining, not after.

Supplements can help around the edges, but they can’t replace any of that. Get the basics right first, then use products to fill the gaps.