Sleep is when growth hormone peaks, muscle protein synthesis runs hot, and the central nervous system unwinds. No supplement, gadget or recovery boot comes close.
How much
7 to 9 hours for the average amateur athlete. Elite endurance athletes commonly average 9 to 10.
How to protect it
- Same bedtime within 30 minutes most nights.
- Cool, dark, quiet room.
- No alcohol within 3 hours of bed — it destroys deep sleep.
- Caffeine cut-off 8–10 hours before bed.
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