#GE #Nostr friends ☀️😊💪🏻

Ever wonder why you train hard but still feel tired fast, gain muscle slowly, or recover slower than the gym bros? 🏋️‍♂️

Sometimes the real key 🔑

isn’t how hard you train — it’s how well you recover.
What you do in the other 23 hours of your day matters even more than what you do in the gym.

😴 Sleep
Muscles don’t grow when you lift — they grow when you rest.
During deep sleep, your body releases growth hormone and testosterone, repairing tissues and rebuilding strength.
Poor sleep keeps cortisol high, slows recovery, and burns your gains.
Aim for 7–9 hours of quality sleep every night.

💧 Water
Hydration = performance.
Even 2% dehydration can reduce endurance by 10–20%.
Drink 500 ml before, 200 ml every 20 min during, and 1.5× the weight lost after training.
Your energy, focus, and blood flow depend on it.

⚡️ Electrolytes
Sweating means losing sodium, potassium, and magnesium — your body’s electric fuel.
Without them, you’ll cramp and fatigue faster.
DIY mix: 500 ml water + ¼ tsp salt + 1 tbsp honey + squeeze of lemon 🍋

🍳 Protein
Within 30–60 minutes post-workout, take in 20–40 g of protein to rebuild muscle and speed recovery — that’s your anabolic window.
Whey, eggs, tofu, or Greek yogurt — just don’t skip it.

🏋🏻Train hard, but recover smarter.
Sleep deep. Hydrate well. Replace electrolytes. Eat enough protein.
That’s how real performance is built — not just in the gym, but in life.

💪🏻wellness+⚡️sats=true wealth 🌿

#food #hydration #wellness #gym #nostr #damus #nostrhealth #healthstr #stacksats #btc #siamstr

Ref: Jim LaValle, Sports Medicine & Nutrition, A4M Textbook.