A practical checklist to review after a hard training session or at the end of a demanding training week.
Sleep
- ☐ Aiming for 7-9 hours last night
- ☐ Consistent sleep and wake time this week
- ☐ Screen and stimulant use limited in the hour before bed
Hydration
- ☐ Pale yellow urine (a practical, simple hydration indicator)
- ☐ Extra fluids after a long or sweaty session
- ☐ Water available and accessible throughout the day
Nutrition
- ☐ Adequate protein spread across today's meals
- ☐ A balanced meal or snack within a few hours of training
- ☐ Not significantly under-eating relative to training demands
Active Recovery & Rest
- ☐ At least 1-2 rest or active-recovery days built into this week
- ☐ Gentle movement (an easy walk, light mobility work) on lighter days
- ☐ Not pushing through significant, worsening fatigue or soreness
This is general education, not a personalised recovery plan — if fatigue, soreness, or performance issues persist despite attention to these basics, it's worth discussing with a doctor or qualified coach.