Recovery is work too

What gets neglected

Sleep, hydration, mobility: three free levers, and the first things cut when the week fills up.

An order of priority

1. Sleep — nothing replaces it, no supplement makes up for it
2. Protein intake spread across the day
3. Mobility — a few regular minutes beat one long session a month

The role of background habits

Collagen, vitamins, hydration — you won't see a difference from one week to the next. These are background habits: their effect comes from consistency, not intensity.

The takeaway

One missed session costs you little. Three weeks of poor recovery costs you a lot.