I’m curious what other people have found has impacted their recovery the most. Alcohol is an obvious one, but beyond that I learned that timing of my last meal is really important
Here are my biggest movers in terms of my recovery:
- Same as you, alcohol is the #1.
- 84%+ Sleep Performance
- Creatine. This one really surprised me… I just started taking it three months ago, but wow #3.
- 8+ Strain
- Stretching
What time do you eat your last meal @benlkatz? Any recommendations on how many hours before bed you stop eating food that has the biggest impact?
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Alcohol without a doubt. I’ve actually stopped drinking after seeing how much it impacts my whoop metrics, which has been a great shift in my lifestyle
I’ve also found that sleep consistency is a major factor in helping my body stay in a good rhythm / has a big impact on my recovery. Sometimes I have hockey games at 10/ 11pm and I don’t get to sleep until 2 or 3am. Then I have to wake up early, so not only are my sleep hours shortened but the inconsistency really throws things off compared to “normal” days. If I’m able, I try to get to bed / wake up around the same times and noticed this having a pretty big impact on my recovery scores.
I’ve also noticed that protein intake, sleeping with a sleep mask, and stretching close to bed have positive impacts on my recovery. Has been pretty fun to experiment with different things and find what works for me
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Super interesting that protein intake impacts your recovery - i’ve never really tracked that. Will have to try tracking to see how it impacts me! Appreciate the detailed response 
Whoa, is the creatine impact good or bad? I haven’t tracked it so will have to try…
For me, I try to eat 3+ hours before bed. 4 hours where possible. Maybe it’s just me but anything within 3 hours will have a tangible (negative) impact on my recovery.
I’ve also noticed the creatine recovery boost! Really surprising especially, with the frequency of green days while taking it!