The first line of defense is pretty straightforward, and that's water! Most of us would like to think we're drinking enough water throughout the day, although that's not always the case. Ideally, the average active person should be drinking anywhere from 3 to 5 liters of water a day, and sometimes even more! Our muscles are made up of over 70% water, and without proper hydration, protein synthesis can be slowed drastically.

Now some of you have very busy lives. If you're not at work, you may be at home spending some quality time with family or friends. You may have to tackle other day-to-day tasks that simply have to be done. Regardless of how busy we can be, we can't forget about a good night's rest. During your time asleep, the body is allowed its biggest opportunity for mental and physical recovery.

This brings us to another method that some find hard to follow when on a strict training regime, and that is varying your training intensity and even taking some time off from the gym. Remember, your full-on, hardcore training can be very taxing to your nervous system and your joints. Taking a break once in a while can do your body some real good! This easily applies after a few weeks of hard training in the gym.

As the saying goes, you are what you eat! What you choose to fuel your body with before and after a workout will dictate your performance in the gym, as well as your recovery outside the gym. Make sure you are consuming the right amount of protein – at least 1g per pound of bodyweight.

In addition to foundational protein, adding targeted recovery supplements such as BCAAs, Glutamine, or essential minerals can significantly bridge the gap in your daily nutrition. This ensures your muscles have a continuous stream of amino acids required to repair micro-tears and reduce post-workout soreness effectively.