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In Lifestyle, Nutritionby

Top Tips To Maximize Recovery Times

Top Tips To Maximize Recovery Times

Here are all of our top tips to help you recover from your tough sessions as quickly as possible and keep injuries at bay.

Man sitting in a gym post training

Recovery isn’t something you earn – it’s something you strategically support.
Whether your goal is strength, endurance, fat loss, or just consistency, how you recover determines how well you adapt to training and how often you can show up without burnout or injury.

At Bodyfirst, we believe recovery doesn’t have to be complicated – it just needs to be effective. Below are 10 science-backed ways to help your body recover smarter, not harder.

1. Prioritise Sleep – Your Most Potent Recovery Tool

Sleep isn’t a passive downtime – it’s when your body repairs muscle tissue, balances hormones, consolidates memory, and resets energy systems. During deep sleep, your body releases growth hormone, which plays a major role in muscle repair and recovery. Adults generally need 7–9 hours per night for optimal recovery.

Bodyfirst tip:
Try going to bed and waking up at the same time daily, even on weekends – consistency helps regulate your circadian rhythm.

2. Feed the Repair Process With Protein

Protein isn’t just for muscle growth – it’s essential for muscle repair, immune function, enzyme production, and satiety. After training, your muscles are in a state of increased protein turnover. Consuming enough protein helps your body rebuild and adapt stronger.

– Practical Bodyfirst advice:
Aim for ~25–35g of quality protein at each major meal, and consider a post-training source within a couple of hours of exercise.

3. Hydration Helps Everything Work Better

Water is more than thirst quenching – it’s vital for nutrient transport, joint lubrication, thermoregulation, and cellular function. Even mild dehydration (~2%) can impair cognition, increase fatigue, and slow recovery.

– Bodyfirst reminder:
Hydrate consistently throughout the day, especially around training. Electrolytes can be helpful if you’re training hard or sweating a lot.

Refillable water bottle on gym floor

4. Warm-Up and Cool-Down — Don’t Skip Them

A smart warm-up prepares your nervous system and muscles for work, improving performance and reducing injury risk. A gentle cool-down helps return your heart rate to baseline and may aid metabolic waste removal after training. 5 – 7 minutes of dynamic movements (e.g., leg swings, hip openers, light cardio).

Easy cool-down:
3–5 minutes of slow walking or gentle mobility moves.

5. Strength Training Builds a Stronger Recovery Foundation

Resistance training isn’t just for muscles – it strengthens tendons, connective tissue, and your nervous system’s ability to handle stress. Stronger bodies recover faster and handle higher loads over time.

Bodyfirst note:
Even one or two consistent strength sessions per week support long-term recovery capacity.

6. Rest Days Are Progress Days Too

Rest is not “doing nothing” – it’s a strategic part of your training cycle. Without adequate rest, your performance, immune function, and motivation decline.

Instead of completely switching off, consider active recovery – a walk, light cycling, or mobility session – to increase circulation without taxing your body.

Woman on a bike erg light cycling

7. Deload Weeks Prevent Plateau and Burnout

Training intensely week after week eventually leads to fatigue and stagnation. Planned lighter weeks – or “deloads” – help your nervous system and muscles recuperate, allowing you to train harder after recovery, not instead of it.

Bodyfirst approach:
Every 3 – 6 weeks, intentionally reduce volume or intensity to support long-term progress.

8. Everyday Movement Boosts Recovery

Movement doesn’t have to be intense to be beneficial. Light daily activity – a walk after dinner, stairs instead of elevator – increases blood flow and reduces stiffness.

Bodyfirst tip:
Consistency beats intensity — and even small movement habits add up over time.

9. Set Up Your Environment for Recovery

Your recovery environment matters as much as your workout environment. This includes:

  • A cool, dark, quiet bedroom

  • Quality mattress and pillow

  • Reduced evening screen time

  • Structured wind-down routine

Quality sleep hygiene supports actual physiological recovery rather than just rest time.

10. Listen to Your Body (It Actually Knows)

Perhaps the most underrated tip: your own feedback matters. Soreness, persistent fatigue, reduced performance, and low motivation are signs you might need to adjust volume or increase recovery. Learning to interpret those cues makes you smarter, not slower.

Recovery Is Not Passive — It’s Strategic

Recovery is where adaptation happens, and where true progress is built. The best training program in the world fails if your recovery doesn’t support it.

woman lying in bed after a good nights sleep

At Bodyfirst, recovery isn’t an add-on. It’s a practical, sustainable part of your fitness journey – one that lets you show up tomorrow stronger than you did today.

In News, Nutritionby

Why You Feel More Tired In Winter – And How To Fix It!

WHY YOU FEEL MORE TIRED IN WINTER — AND HOW NUTRITION CAN FIX IT!

A Bodyfirst Nutrition guide to staying energised, motivated, and strong all season.

A gym-goer looking tired but gearing up with winter light from a window

When winter hits, it feels like someone slowly turns down your body’s energy dial.
Suddenly you’re sleeping more… but still tired.
Training feels heavier.
Motivation drops.
And your usual routine feels harder to stick to.

If this sounds familiar — you’re not alone.

Shorter days, less sunlight, colder temperatures, and changes in daily habits all play a huge part in why your body feels different this time of year. But the good news?
Your nutrition can massively improve how you feel in winter — from mood and motivation to performance and recovery.

Here’s what’s really going on… and how to fix it.

WHY WINTER MAKES YOU FEEL MORE TIRED

1. Less Sunlight = Lower Vitamin D (and Mood Drops)

When sunlight disappears, so does your natural Vitamin D production. Low Vitamin D is linked to:

  • Low energy

  • Mood dips

  • Weaker immunity

  • Slower recovery

This is one of the main reasons people feel sluggish between November–March.

2. Your Body Burns More Energy Staying Warm

Your metabolism increases slightly in the cold — meaning you use more fuel than you think.
If you don’t increase food intake slightly, you can feel drained, hungry, or mentally foggy.

3. Circadian Rhythm Disruption

Dark mornings and early evenings confuse your internal body clock.
This affects:

  • Sleep quality

  • Appetite

  • Hormones

  • Motivation to train

This is why winter feels like a constant “jet lag”.

Circadian Rhythm Disruption

4. Hydration Drops Without You Realising

People drink far less water in cold weather.
Even mild dehydration reduces:

  • Strength

  • Endurance

  • Focus

  • Mood

  • Recovery

If your winter water intake is lower… you will feel it.

WINTER NUTRITION FIXES THAT ACTUALLY WORK

1. Boost Your Vitamin D Intake

Ireland’s sunlight is nowhere near enough in winter.
Supplementing Vitamin D is a game changer for:

  • Mood

  • Immunity

  • Energy

  • Hormonal health

  • Consistency with training

Bodyfirst Pick: Vitamin D3 + K2 for max absorption.

2. Eat Enough Carbs (You Probably Need More)

Carbs are your body’s preferred energy source — especially in winter when your metabolism is higher.

Carbs help with:

  • Training performance

  • Recovery

  • Mood regulation

  • Nervous system function

Slow-release carbs like oats, potatoes, rice, whole grains, and fruit will keep energy steady.

Gym bag with a banana, protein bar, and shaker peeking out

3. Increase Protein to Support Recovery

With sleep quality dipping in winter, your body relies on nutrition to repair muscles properly.

Aim for 1.6–2.2g protein per kg bodyweight.

Protein also helps stabilise your mood and appetite — perfect for those long winter days.

Bodyfirst Pick: Whey Protein / Vegan Protein

4. Don’t Forget Electrolytes

Because we sweat less in winter, people stop taking electrolytes — but hydration levels drop too.

Electrolytes improve:

  • Focus

  • Energy

  • Muscle function

  • Headaches

  • Training consistency

Bodyfirst Pick: Electrolyte powders with sodium, potassium, magnesium.

5. Creatine for Strength, Mood & Energy

Creatine isn’t just for lifting — it supports brain energy, cognition, and mood regulation.
Winter training feels easier when your body has a stable energy base.

Daily dose: 3–5g every day.

Creo tub near dumbbells

6. Eat More Colour — Your Immune System Will Thank You

Bright fruits and vegetables contain antioxidants that fight winter inflammation.

Add:

  • Berries

  • Peppers

  • Kiwi

  • Spinach

  • Broccoli

  • Citrus fruits

Your body will feel the difference.

TRAINING TIPS TO STAY ENERGISED IN WINTER

1. Keep Workouts Shorter & Higher Intensity (If Needed)

When motivation dips, a 20-minute session is better than nothing.
Consistency beats perfection.

2. Stick to a Routine — Even If It’s Looser

Your brain loves structure during winter.

3. Warm Up Longer

Cold muscles need more time to fire.

FINAL THOUGHT

Winter isn’t the time to give up on your goals — it’s the time to adjust and support your body properly.
With the right nutrition, supplements, and routine, you can feel energised, strong, and focused no matter how dark the days get.

Small changes = big results.
Start today!!

Supplements To Boost your Winter Energy Levels

How to tape for Hyrox Dublin
In News, Nutritionby

How To Taper For HYROX Dublin

How to Taper for HYROX Dublin: Your 7-Day Guide to Peak Performance

You’ve put in the training, you’ve hit the workouts, and now race day is almost here. You have nothing to gain really but everything to lose because the final week before your HYROX event isn’t about pushing harder — it’s about tapering smart so you show up fresh, strong, and ready to perform. 

Let’s break down exactly how to handle the last 7 days leading into HYROX — from training to nutrition, hydration, and recovery.

The screen at Hyrox Dublin with a Bodyfirst Nutrition shaker

What Is Tapering and Why It Matters

Tapering is when you reduce training volume and intensity to let your body fully recover before a big event.
For a high-intensity hybrid competition like HYROX — which combines strength, endurance, and grit — proper tapering can mean the difference between feeling sluggish and smashing your PB.

Think of it as recharging your battery, not losing your edge.

7 Days Out: Focus on Recovery, Not Intensity

At this stage, the hard work is done. You can’t build more fitness, but you can maximize your performance by sharpening the edges.

Here’s a simple taper plan to follow:

7 Days Out: Ease the Volume

  • Cut total training volume by about 40–50%.

  • Keep short bursts of intensity — think 3–4 rounds of HYROX-style intervals, but reduce reps and load.

  • Prioritize mobility, technique, and form.

Tip: Visualize your race strategy — transitions, pacing, and how you’ll tackle each station.

5–6 Days Out: Prioritize Active Recovery

  • Keep moving daily: light jogs, rowing, cycling, or bodyweight mobility sessions.

  • Foam roll, stretch, and hydrate like it’s your job.

  • Get 8+ hours of sleep — your muscles adapt and repair best overnight.

Pro tip: Add Electrolytes to your water to maintain hydration and muscle function during the taper.

3–4 Days Out: Refine Your Nutrition

  • Slightly increase your carb intake to top up glycogen stores — wholegrains, oats, rice, potatoes, and fruit.

  • Keep protein consistent to maintain muscle repair.

  • Avoid any new foods or supplements — stick to what you know works for your stomach and energy levels.

Bodyfirst pick: Whey Protein + Oats + Banana = perfect pre-race breakfast combo.

Oats, Whey Protein, Banana and Peanut Butter

2 Days Out: Keep It Easy

  • Light mobility and low-intensity cardio only.

  • No heavy lifts or long conditioning sessions.

  • Hydrate consistently, aiming for clear urine before bed.

Optional: Add Bodyfirst CREO Creatine Monohydrate if you’ve been loading — keep your muscles saturated and ready to perform.

1 Day Out: Rest, Refuel & Relax

  • Keep movement minimal — short walks, stretching, maybe some breathing drills to stay calm.

  • Prep your gear, shoes, and race-day nutrition.

  • Eat your main carb-heavy meal at lunch, lighter dinner early in the evening.

Sleep early. Aim for at least 7–8 hours so you wake up ready to go.

Race Day Tips

  • Start controlled — don’t go out too hot! You won’t win a Hyrox race on the SkiErg.

  • Stay efficient on transitions — quick breaths, focus, and go.

  • Have some energy gels in your pocket.

  • Try enjoy yourself, you have worked hard to get there.

Remember: You don’t need to feel “super fresh” — slight tightness is normal. Your body’s primed to perform.

Fuel Your Best for HYROX

In your taper week, smart recovery is key. Stock up on:

Shop your HYROX essentials at bodyfirst.ie and show up fueled, focused, and ready to crush it.

Hyrox athletes at the Red Bull start tunnel

Final Thought

Tapering isn’t about doing less — it’s about doing what matters most.
You’ve trained hard. Now give your body what it needs: rest, fuel, and confidence.

Be confident on race day knowing that you have done everything right and you will leave it all out there on the floor.

Go smash your HYROX race!

The Truth About Lead In Protein Shakers Banner for Blog post
In News, Nutritionby

The Truth About “Lead In Protein Shakes” Report

The Truth About “Lead in Protein Shakes” — What You Really Need to Know

If you’ve seen headlines claiming “protein shakes contain lead!” — it’s no surprise you might be worried. After all, most of us drink shakes to improve our health, not question what’s inside them.

Protein shake and scoop of protein powder on a clean gym surface – Bodyfirst Nutrition blog about lead in protein shakes

Recent reports found trace amounts of lead in some protein shakes, mainly plant-based types. However, experts say these levels are extremely low and usually come from natural soil minerals — not contamination. Reputable, third-party-tested protein powders remain safe for normal daily use by healthy adults

But here’s the truth: while some tests have detected small amounts of heavy metals (like lead) in certain protein powders, the full story is much less alarming than the headlines suggest. Let’s break it down.

What the Reports Actually Found

Recent testing by Consumer Reports and other independent labs looked at popular protein powders and found trace amounts of heavy metals such as lead, arsenic, and cadmium — mostly in plant-based powders (like pea or rice protein).

That might sound scary, but here’s what you should know:

  • These amounts are tiny — measured in micrograms (one-millionth of a gram).

  • Many of the tests used very strict limits, often lower than official government guidelines.

  • Even at those levels, most healthy adults would not experience harm from normal, moderate use.

Why Do Plant-Based Powders Test Higher?

It’s not because brands are cutting corners — it’s because plants naturally absorb minerals and metals from the soil.

Infographic explaining how plants can absorb trace minerals like lead from soil used in protein powder production

That means if the soil contains small amounts of heavy metals (as most soil does), some of it ends up in the harvested plants. When those plants are concentrated into protein powder, the trace amounts become easier to detect.

Whey and dairy-based proteins tend to test lower because they come from milk rather than directly from soil-grown crops.

For more context, see this piece from Harvard Health explaining how plant-based powders can show higher metal content.

What the Experts Say

  • The U.S. FDA notes that trace amounts of lead are sometimes naturally present in food — and that detection doesn’t automatically mean the product is unsafe.

  • The California Prop 65 guideline used in some reports is one of the strictest in the world — even a single serving of spinach or sweet potato could exceed its threshold.

  • Most health authorities agree that occasional use of protein shakes, especially from reputable brands, is not a health risk for adults.

How to Choose Safe Protein Powders

If you use protein shakes regularly, here’s how to make smart, low-risk choices:

  • Buy from trusted brands that publish third-party lab testing or certifications like NSF or Informed Choice.
  • Alternate your protein sources — mix plant and dairy-based proteins.
  • Stick to whole foods when possible: eggs, yogurt, beans, chicken, and fish are all excellent protein sources.
  • Avoid extreme doses — you don’t need five shakes a day to reach your goals.

protein supplements to meet EU safety standards

You can also read this Texas Health article for more science-backed insight into heavy metals and protein powders.

Who Should Be Extra Careful

While adults can handle trace levels without concern, pregnant women, children, and those with certain medical conditions should be more cautious.
Even small lead exposure should be avoided where possible.
Here’s the CDC’s guidance on lead exposure if you’d like to learn more.

The Bottom Line

Yes — small amounts of lead and other minerals have been detected in some protein powders.
No — that doesn’t mean your daily shake is unsafe.

Think of it like this: lead isn’t being “added” to your shake — it’s part of the natural environment, and testing technology is simply sensitive enough to detect it.

If you’re using high-quality, third-party-tested protein powders in normal amounts, there’s no reason to panic. Keep an eye on transparency, stick to trusted brands, and continue fueling your body with confidence.

Gym-goer enjoying a post-workout protein shake confidently, symbolising safe supplement use

Bodyfirst Tip:
At Bodyfirst Nutrition, we only stock protein powders from trusted, independently tested brands that meet European safety standards — so you can focus on your fitness goals, not worry about contaminants.

In Nutrition, Nutrition Tipsby

How Much Creatine Should You Take Daily? The Latest Research Explained

How Much Creatine Should You Take Daily? 

If you’re considering supplementing with creatine (one of the most-researched performance aids around), it’s smart to know what recent studies suggest about daily dosage, timing, and who it benefits most. Here’s what the science says — in plain gym-buddy language.

Creatine supplement and shaker on gym bench — daily dosage guide

What the Research Shows for Daily Dosing

Maintenance dose

  • The bulk of recent reviews and meta-analyses point to a daily intake of about 3 – 5 g of creatine monohydrate as sufficient for most healthy, active individuals. (Nature+3Harvard Health+3PMC+3)

  • Some newer work suggests dosing relative to body-weight: roughly 0.10–0.14 g per kg of body-weight per day (so for a 70 kg person that’s ~7 g/day) might be realistic, especially in older populations or those with lower dietary creatine intake. (ScienceDirect+1)

  • For general health (beyond just sports performance), one review recommends 2-3 g/day as a maintenance dose.

Loading phase: optional

  • Traditionally, creatine protocols included a “loading phase” (e.g., ~20 g/day for 5-7 days), then maintain at 3-5 g/day.

  • However, recent research emphasises that loading is not strictly necessary — you can simply start with 3-5 g/day and still reach muscle saturation, just a bit slower. (BioMed Central+2MDPI+2)

Creatine loading phase versus maintenance dose chart

Timing & form

  • The most-studied form is creatine monohydrate — still the gold standard.

  • As for timing: consistency matters more than “before or after training.” Daily intake (including rest days) is what ensures muscle creatine stores stay topped up.

So What Should You Do?

Here’s a simple, gym-friendly guideline that fits most people and aligns with what the research supports:

  1. Daily dose: 3 g to 5 g of creatine monohydrate — every day, training days and rest days alike.

  2. Optional loading: If you’re eager for faster uptake, you could do ~20 g/day (split into 4–5 g doses) for 5–7 days, then drop to maintenance 3–5 g/day. But it’s not required.

  3. Weight-based alternative: If you want precision and have above-average muscle mass or older age, aim for ~0.1 g/kg/day (~7 g for 70 kg) as a maintenance dose.

  4. Consistency is key: Take it daily so that your muscles stay saturated and ready to perform or recover.

  5. Hydration support: Creatine draws water into muscle cells, so keep your water intake up.

  6. With training: The gains are strongest when creatine is combined with regular resistance/strength training or sprint/high-intensity work. Supplementation alone delivers less.

What the Latest Research Adds

  • A 2024 study found that a single dose of creatine improved aspects of cognitive performance in healthy young adults — so it’s not just about muscle gains. (Nature)

  • Newer reviews highlight benefits in older adults (strength, bone health, cognition) with daily doses of 2-4 g/day.

  • Some recent trials have questioned the magnitude of muscle?mass gains for lower doses (e.g., ~5 g/day) in untrained populations, suggesting the effect may be less dramatic than once thought. (UNSW Sites+1)

Safety & Practical Notes

  • In healthy individuals, daily creatine in the 3-5 g range is very well tolerated and safe.

  • If you have kidney disease or other medical conditions, check with your G.P before supplementing.

  • Don’t expect miracles without training — creatine supports your work, it doesn’t replace it.

  • Some people report minor bloating or water retention during loading phases — less common with lower daily doses.

Final Word

If you’re aiming to support strength, recovery or even brain health, a simple daily dose of 3-5 g creatine monohydrate is backed by strong science and fits neatly into your routine. Skip the fuss of high dose loading unless you want faster uptake and are comfortable with possible minor side-effects.
Stay consistent, train smart, and you’ll be maximizing what creatine has to offer — as part of your bigger training plan.

Our best-selling best value Creatine Monohydrate is CREO and can be got here

Fuel your best with Bodyfirst Nutrition.

Bodyfirst Nutrition creatine and endurance supplements

  • 328 Clontarf Rd, Clontarf, Dublin, D03 KT21
  • 51 Cullenswood Rd, Ranelagh, Dublin 6, D06 X7P1

(01) 8055911

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