Lifting Is Only the Stimulus—Recovery Is Where the Magic Happens

As we enter a heavy lifting phase in many of our group classes and PT sessions at Up N Adam, it's important to remember: your strength gains aren’t built during the session—they’re built after it.

Heavy resistance training is the stimulus—it sends a message to your body that it needs to adapt. But the actual adaptation—muscle growth, increased tendon stiffness, improved neuromuscular control—happens during recovery.

And that recovery isn’t passive. It requires intentional nutrition, sleep, hydration, and micronutrient support to maximise gains and reduce the risk of injury or stagnation.

Let’s break down how you can fuel and recover to get the most from this lifting phase.

Pre-Session Fuel: Arrive Ready

Training heavy while under-fuelled is like trying to tow a trailer with no petrol.

Carbohydrates are your body’s preferred source of energy for lifting and high-intensity work. Without them, performance, drive, and even safety in the gym can suffer.

Aim for a small, carb-rich snack before your session—e.g., banana with peanut butter, toast with honey, or a muesli bar.

Add a little protein to help with muscle protein balance given that heavy sessions don’t tend to include jumping around, you should be able to stomach a little bit of protein beforehand

This ensures you walk into the gym with energy and focus—and sets the stage for better training outcomes.

Post-Session Nutrition: Lock in the Gains

After lifting, your muscles are primed to absorb nutrients and repair. What you consume in the first 30–60 minutes post-training matters.

Protein: The Rebuilding Block

• Aim for 0.25g of protein per kg of bodyweight within an hour post-training. That’s ~20–30g for most adults.

• But recovery doesn’t end there, your muscles will continue to repair for 24hrs following your session, so over the day, aim for 1.6 - 2.2g of protein per kg of bodyweight depending on your training volume, goals, and lean mass.

• High-quality sources like whey protein, eggs, Greek yoghurt, lean meat, tofu, or tempeh are ideal.

Carbohydrates: Refill the Tank

Combine protein with moderate to high-GI carbohydrates (e.g., fruit, rice cakes, white rice) to:

• Replenish glycogen stores

• Support recovery

A protein smoothie with banana and oats is a simple and effective option.

Supplements: Smart Support

Creatine Monohydrate

Creatine is one of the most well-researched supplements for strength and power.

It helps increase ATP availability, muscle volume, and recovery between sets.

Take 3–5g daily, any time is fine as it’s more about building your muscle stores over a few weeks. But you need to consume it with carbs, so your post-session smoothie is a great opportunity.

Magnesium

This recommendation comes from anecdotal evidence and hearing individual reports of how Magnesium has helped some individuals. Unfortunately, the evidence still isn’t there.

Magnesium reportedly helps with:

• Muscle relaxation

• Sleep quality and quantity

So, consuming before bed may help if you struggle with tired legs and poor sleep. Because different forms of Magnesium have different effects, you should look for magnesium glycinate or citrate forms, or use a magnesium-rich topical oil before bed.

Electrolytes (Sodium, Potassium, Magnesium, Calcium)

If you sweat a lot or train in hot conditions, replacing electrolytes is key.

A pinch of salt and lemon in water or a quality electrolyte drink can:

• Support hydration

• Reduce cramping

• Improve nerve-muscle communication

Hydration: The Overlooked Performance Enhancer

• Dehydration by as little as 2% of your bodyweight can significantly impair performance and recovery.

• Aim for at least 35ml/kg of water per day—more if you're training hard or sweating heavily. 

• Aim for 10ml/kg in the 2hrs before training, or as close to this as possible given your training start time.

• Sip throughout the day—not just at training.

• Add electrolytes if you’re a salty sweater or prone to cramps.

Don’t Forget Sleep

All the nutrition and lifting in the world won't make up for poor sleep. Aim for:

• 7–9 hours of quality sleep

• A consistent bedtime routine

• Magnesium and protein before bed can help support muscle repair and deep sleep cycles

Summary: Recovery = Performance

Lifting heavy is essential for strength and performance—but it’s only part of the equation.

Phase What to Focus On:

• Pre-Training Carbohydrates + a bit of protein

• Post-Training 20–30g protein + carbs within 30–60 mins

• Daily Recovery 1.6–2.2g protein/kg, creatine, hydration, electrolytes

• Supplement Support Creatine & magnesium

• Sleep 7–9 hours, magnesium for nervous system regulation

At Up N Adam Performance Training & Physiotherapy, we’re here to help guide your performance—not just in the gym, but in everything you do around it.

If you’re not sure if your nutrition and recovery are supporting your strength work, chat to one of our dietitians (Belle or Hannah) at 

https://www.halaxy.com/book/appointment/nutrient-nation/location/536091. *Make sure you select the “Up n Adam members” appointment type*

Your best gains come from training smart, recovering harder, and fuelling like it matters—because it does.

This is Dietitian Hannah Gibson (Nutrient Nation), signing off for now!

Bookings also available on our website for:

• Physiotherapy - For all your injury needs. You can book an appointment with Darren or Newcastle Knights Physiotherapists Katie or Hayd'n at www.upnadamptphysio.com

• VO2 Max testing - to discover more effective ways to train efficiently

• Strength & Conditioning Programs - contact us or book via the website or email us at upnadamptphysio@gmail.com

• Remedial Massage - to relieve accumulative muscle tension & keep you training well.

• BikeFit by Physiotherapist Dean Waterman - Coming soon to Up N Adam www.cyclefitphysio.com