How do I improve my refund?

1. Sleep quality

• Prioritize sleep: Ensure 7-9 hours of undisturbed sleep per day. night, as sleep is essential for muscle repair and hormone balance.
• Create a routine: Go to bed and wake up at the same time every day.
• Optimize the sleeping environment: Keep the room dark, cool and quiet. Consider using nasal strips that you already work with for better oxygen delivery.

• Protein intake: Make sure you consume 1.6-2.2 grams of protein per kg of body weight daily to support muscle building and repair.
• Carbohydrates: Consume carbohydrates after exercise to replenish muscle glycogen. Choose complex carbohydrates such as oatmeal, rice or sweet potatoes.
• Healthy fats: Get enough omega-3 fatty acids (e.g. from salmon or walnuts) to reduce inflammation.
• Hydration: Drink plenty of water, especially after exercise, to replace lost fluids.

• Light movement: Do low-intensity activities, such as walking, yoga or cycling, to increase blood circulation without straining the muscles.
• Stretching: Dynamic stretching after exercise and light stretching later can help with flexibility and blood flow.
• Massage or foam rolling: Reduces muscle tension and improves blood flow.

• Protein powder: Can be used if you do not get enough protein through your diet.
• Creatine: Helps with muscle repair and energy storage.
• BCAA/EAAs: May be helpful in reducing muscle breakdown, especially during caloric deficit.
• Magnesium: Helps reduce muscle cramps and improves sleep.

• Mindfulness and meditation: Reduces stress hormones that can inhibit recovery.
• Plan rest periods: Avoid overtraining by including rest days in your weekly schedule.

• Vary the intensity: Plan hard and easy days to avoid overload.
• Deload weeks: A week of reduced intensity/volume can help the body recover after periods of hard training.