🚨 5 Signs You’re Not Recovering Properly — And How to Fix It
Training hard? That’s great. But if you’re constantly tired, moody, or just not making progress, there’s a chance your body is telling you something:
You’re not recovering properly.
Recovery isn’t a luxury—it’s essential. Here’s how to spot the red flags and what to do to bounce back stronger.
😩 1. You’re Always Sore, Even After Light Workouts
Mild soreness is normal, especially after a tough session. But if you're always aching, even after light movement, it's a sign your muscles aren’t getting the recovery they need.
How to Fix It:
Add active recovery days into your weekly routine
Increase your daily protein intake to support muscle repair
Supplement with magnesium or BCAAs to aid recovery
😴 2. Your Energy Feels Drained — All Day Long
If you're getting sleep but still feel drained, your nervous system could be overstressed or under-supported.
How to Fix It:
Take at least one full rest day per week
Reduce back-to-back high-intensity workouts
Support your nervous system with adaptogens like ashwagandha
📉 3. Your Performance Is Stalling (or Declining)
Training with no results or even declining performance can be a major sign your body is not keeping up with your training demands.
How to Fix It:
Track your workouts to spot trends and plateaus
Adjust your intensity and include lighter sessions
Prioritise sleep, hydration, and post-workout nutrition
😤 4. Your Mood Feels Off
Mood swings, low motivation, or irritability can be signs of hormonal or nervous system imbalance due to under-recovery.
How to Fix It:
Take regular breaks and avoid overtraining
Supplement with vitamin D and omega-3s to support mood balance
Include low-stress activities like walks, breathwork, or journaling
🧬 5. You’re Getting Sick More Often
A weakened immune system is often linked to chronic fatigue and high cortisol levels from overtraining.
How to Fix It:
Don’t train when you’re sick—rest fully
Include vitamins C, zinc, and magnesium in your diet
Ensure you’re fuelling your workouts with full meals and enough calories
🛠️ How to Recover Like a Pro
Here’s what proper recovery looks like:
Sleep 7–9 hours every night
Eat a nutrient-rich diet with enough calories to support your activity level
Stay hydrated throughout the day, not just around workouts
Include low-intensity movement on rest days (active recovery)
Supplement smartly with ingredients like magnesium, ashwagandha, and BCAAs
✅ Summary: Recovery Checklist
You’re getting quality sleep
You’re fuelling your body with enough food and nutrients
You’re staying hydrated
You’re listening to your body’s signals
You’re supporting recovery with the right tools and supplements