The Recovery Routine Every High-Performer Should Be Following

You don’t build strength in the gym. You build it when you recover from it.

Recovery isn’t soft. It’s smart. And if you're pushing hard without building in proper recovery, you're slowing progress and setting yourself up for burnout or injury.

Here’s how high-level athletes at ETA recover with purpose.

1. Hydration Comes First

This is foundational. Daily hydration targets:

• 2.7L for women

• 3.7L for men

And that’s before accounting for sweat. Water fuels muscle function, brain performance, and recovery. Don’t overlook it.

2. Sleep: Non-Negotiable

Quality > Quantity. A recovery plan without sleep is a broken plan. Build your routine:

• No screens before bed

• Go to bed and wake up at the same time

• Keep your space cool, dark, and quiet

Sleep is when your body repairs, grows, and resets. Treat it like training.

3. Post-Workout Nutrition: Refuel Smart

Within 45 minutes of finishing a session:

• High protein for muscle repair

• Carbs to restore glycogen

• Healthy fats to support hormones

Don’t wait. Recovery starts with that first bite.

4. Daily Mobility = Longevity

We program mobility into every athlete’s training:

• Pre-training: Dynamic movement for 5–10 minutes

• Post-training: Flow-based cooldown + static stretching

5. Weekly Maintenance = Staying Ahead

Regular physio and massage sessions help keep soft tissue healthy and resolve small issues before they become injuries.

6. Recovery Days Aren’t Lazy Days

At least once a week, plan active recovery:

• Walk

• Bike

• Light yoga

Recovery = Performance.

At ETA, recovery isn’t an afterthought. It’s built into our complete athlete development model. Want to train hard tomorrow? Recover right today.