Free 100% Recovery Technique

If you visit this website, then there is a good chance that you will train hard! You have understood that we have nothing for nothing. You need to push yourself beyond your limits to build more strength and muscle mass. But this usually leads to aches and pains.

So train hard, we agree on that. But once you have trained well, how do you maximise your recovery?

Quality sleep

Lack of sleep: a negative impact on health.

I know, you've probably heard that many times. But we have to tell you again! Sleep is crucial in terms of recovery. If there's one thing you should pay attention to, it's your night's sleep. The benefits are countless, the drawbacks a Poor sleep is a significant, negative impact on your overall health, cognition, hormone levels and more. We will certainly do a blog on sleep. 

But in the meantime, here are some tips on how to optimise your sleep quality:

  • Do not drink alcohol.
  • Do not consume caffeine in the afternoon.
  • Go to bed and get up at regular times throughout the week and at weekends.
  • Sleep in a cool, quiet, dark room.
  • Avoid distractions such as television, computers and mobile phones before bed.
  • Be careful not to have too bright and white lights in the evening.
Free 100% Recovery Technique TEN SUPPLEMENTS


Active recovery involves being active in a way that stimulates blood circulation so that the metabolites accumulated during training are eliminated more quickly.

This activity should be intense enough to increase heart rate and blood flow to the muscles, but not too tiring so as not to adversely affect future training sessions.


The Research suggests that massage can help improve muscle soreness, probably by breaking up muscle knots and easing blood flow after exercise. Massage yourself or someone elsen Quality Recovery Roller could be a very cheap alternative to deep tissue massage appointments, while looking quite promising to actually improve recovery rates in athletes.

recovery at 100%

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