Sleep c o v e r y

• Sleep alongside nutrition is the foundation of good recovery and it is of utmost importance that you get these two things right if you want to see the full benefits of your training.

• You should be aiming to get a full 8 to 10 hours of sleep per night in order to adequately recover from training and be able to perform at your best.

• Sleep restriction of fewer than 8 hours was shown to reduce muscle resynthesizes, which will have a negative effect on recovery from training and reduce potential adaptations and improvements in performance (Saner et al, 2020).

• Lack of sleep also puts you at a higher risk of sustaining an injury and athletes who sleep less than 8 hours per night had a 1.7 times greater risk of getting injured (Milewski et al, 2014).