Whether your goal is muscle growth or fat loss, nutrition plays a crucial role in recovery. Both macronutrient (protein, fats, carbohydrates) and micronutrient (vitamins, minerals) intake must be sufficient for optimal performance between workouts.

To maintain a positive nitrogen balance—essential for muscle growth—you should consume protein every three hours. However, many people rely on protein bars and shakes due to convenience. The issue? Most bars contain binders, fillers, and inferior protein sources, while many protein powders use cheap raw materials. Over time, consuming the same protein source daily can even lead to food sensitivities or allergies.

A simple solution is meal prepping. If you’re already cooking breakfast, lunch, and dinner, double your portions and divide them into six smaller meals throughout the day. Add a post-workout shake, and your nutrition is covered.

Micronutrient intake is equally important. While a high-quality multivitamin should be part of your daily routine, occasional vitamin megadoses—administered intravenously or via intramuscular injection—can provide a significant boost. Competitive bodybuilder and medical doctor Dr. Larry Baker has formulated four injectable vitamin blends with a compounding pharmacist, delivering noticeable increases in energy, productivity, and performance. To find a provider offering this type of therapy, visit www.acam.org.

Tomorrow, in the final part of our series, we’ll explore the crucial role of sleep in recovery.