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Field Notes4 min read15 February 2026
Why Most Recovery Advice Is Overcomplicated
Most of what you read about recovery is noise built around the same six basics. The basics still do almost all of the work.
Recovery is one of the most over-marketed corners of performance. New devices, new compounds, new wearables every quarter. The reality is much smaller.
The basics, in order
- Sleep — quality and timing first, duration second.
- Routine — same actions, same order, repeated.
- Load — train less hard, more often.
- Food — protein, carbohydrate, real meals.
- Hydration — water and electrolytes, all day.
- Consistency — for years, not weeks.
Master the basics for ten years before you optimise anything.
