Sabotaging Your Recovery?

3 Things That Are Probably Sabotaging Your Recovery

So, you train hard. You take your workouts seriously.

But despite your effort, your body still feels sore, sluggish, or just off…

Recovery isn't just about taking a day off. It’s about how you support your body between workouts.

Here are three things I see sabotage recovery all the time. And yes, I see these even in people who “do everything right”.

1. You’re Not Eating Enough (Especially Carbs)

I see this most with runners and lifters trying to “lean out.” You train intensely but don’t fuel accordingly so your body’s running on empty. Carbs are your friend. They’re what your muscles want after a hard session.

Quick fix: Aim to get in a post-workout meal or snack within 30–60 minutes of training. Include carbs and protein—think rice + chicken, oats + protein shake, or a banana + Greek yogurt.

2. You’re Training Too Hard, Too Often

Recovery isn’t weakness. It’s when the gains actually happen. But pushing yourself every single day without planned rest or variation leads to plateau or burnout (and, let’s be real.. injuries).

Quick fix: Build in at least one full rest day per week and a lower-intensity day or two. Don’t underestimate the power of walking, mobility work, or a yoga session.

3. You’re Not Sleeping Enough

You say you prioritize sleep—but do you? If you’re waking up groggy, struggling to focus, or feeling sore longer than usual, sleep may be the missing link. This is when your muscles repair and rebuild.

Quick fix: Set a non-negotiable wind-down routine—screens off, lights low, same bedtime. Your body craves consistency. Aim for 7–9 hours. And I know a lot of you aren’t getting that!

Training is only one part of the equation. If you're not recovering well, you're not going to perform well. Period. Start by addressing these three areas and see how much better your body feels, moves, and performs.

Want help dialing in your training or recovery plan? Let’s chat. I help athletes and active people in Atlanta stay strong, pain-free, and consistent.

Book a FREE discovery call with me -> https://yourmovephysicaltherapy.janeapp.com/#staff_member/1