Recovery from training is just as important as the training itself. Yet recovery is neglected by many strength athletes. And that can cost you muscle growth, despite your hard work in the gym. As a reminder, we have listed the most important aspects of recovery for you.

1. NUTRITION

No matter how hard you train, without the right nutrition your muscles will barely grow. Three rules apply to nutrition for natural bodybuilding:

• Eat slightly above your maintenance level. In order to grow, muscles need sufficient energy from food. In most situations, a calorie surplus of 10-15% of the maintenance level is sufficient. If you need 2000 calories daily, then you eat 200-300 calories above that (2200-2300 kcal). We also call this (lean) bulking. Read in this article how you can accurately calculate your maintenance level.
• Eat enough protein. Research shows that for maximum muscle growth you should consume approximately 2 grams of protein per kilogram of body weight per day.
• Eat four to six meals a day. Spread your protein intake evenly over four to six intakes per day, i.e. meals with 20 to 40 grams of high-quality protein, always with three to four hours between meals. You plan your training between two meals. In this article you can read why this is important for muscle growth.

2. SLEEP

Perhaps the most underestimated aspect of bodybuilding is sleep. For many, it would be better to train less and sleep more. An oft-cited study from 2010 showed that dieters who sleep just five hours a night lose 55% less fat and 60% more muscle mass compared to those who sleep eight hours a night. Apparently their bodies cannibalized muscle mass for energy.

Not only the amount of sleep, but also the quality is important. In a 2020 study, two groups of subjects did the same full-body routine. The only difference was that one of the groups also received lessons on how to sleep better. After ten weeks, the sleep group had acquired 30% more muscle mass.

You can read more about sleep and its importance for body composition in this article.

Prioritize your sleep and get seven to nine hours of quality sleep.

3. STRESS

The third factor of recovery is mental stress. If you are under a lot of stress, from exam stress to relationship problems, the required recovery time from strength training can double, research show . When you are stressed, levels of the ‘stress hormone’ cortisol are high.

Make sure you take enough time every day to de-stress. If you nevertheless experience a lot of temporary stress, it is wise to temporarily reduce your training frequency.