You\u2019ll only get the gains you deserve from your workouts if they\u2019re paired with solid recovery and nutrition. And while the wellness industry would like to sell you gadgets and supplements for that, it\u2019s best to start with some basics.<\/p>\n
For recovery\u2014from the gym and from life\u2014nothing is more important than sleep<\/a>. And a foundation for better rest is, simply, routine. Studies indicate that people who go to sleep and wake up on a regular rhythm get more and higher-quality sleep.<\/p>\n This is because your body is hardwired to operate on a roughly 24-hour circadian cycle. Disruptions can lead to \u201cincreased risk for cardiovascular disease, increased risk for cancer, changes in mental health, all those sorts of things,\u201d says Tara LeGates, a professor at the University of Maryland School of Medicine.<\/p>\n And while the prevailing diet advice often focuses on what you can\u2019t eat, a better approach is to find a way to feel full and satisfied from whole, unprocessed foods. Fill your plate with vegetables, grains, and meat, fish, or plant proteins<\/a>\u2014stuff you enjoy.<\/p>\n