The most underrated supplement at the gym is free and it's called sleep

at the gym there are people with three types of magnesium, two pre-workouts, a watch that measures heart variability and dark circles that can be seen from the other side of the room. This is for them. And probably because of you.

The basics

Sleep medicine societies recommend that adults sleep at least 7 hours per night on a regular basis. While you sleep, key processes occur to recover: the body repairs tissue, regulates hormones and consolidates what you have learned, including technical movements. That snatch that "doesn't come out" may come out better after a good night. It's not magic: the brain also trains while you sleep.

Symptoms that you sleep little (box version)

• The WODs that you used to do in 12 minutes now cost you 14 and you don't know why
• You're sore from training on Tuesday and it's Saturday
• You take your pre-workout at 7:00 p.m. and you're surprised that you don't fall asleep at 11:00 p.m
• You get angry with the rower. With the device. Personally
• You forget your weight and have to look at the board three times.

Why sleep matters so much if you train

Training is, basically, causing a little damage so that the body adapts and comes back stronger. But that adaptation doesn't happen while you train: it happens while you recover. And sleep is the most important part of recovery.

Continuously little sleep usually translates into worse performance, more feelings of tiredness, worse recovery and, in many people, more hunger and worse decisions with food. that gym of cookies at midnight has more to do with your lack of sleep than your willpower.

The StreetWOD protocol to sleep better

It is not a protocol, it is common sense things with a nice name:

• Fixed schedule. Go to bed and get up at more or less the same time. Yes, also on the weekend. We're sorry.
• Caffeine with expiration date. Be careful with coffee and afternoon pre-workout: caffeine can continue to have an effect many hours later.
• Dark, cool and boring room. The bedroom is not a second living room or a weightlifting video analysis room.
• Screens off a while before. There is no need to go live in the mountains. It's enough not to watch Open reels in bed until one o'clock.
• If you train very late, leave some room to lower revs before going to bed. Shower, dinner and something quiet.
• Be careful with the "sleep" drink. Alcohol can help you fall asleep, but it usually worsens the quality of sleep during the night.

And the naps? A short nap, about 20 minutes, can be very helpful if you have had little sleep or train twice a day.

Two-hour naps in pajamas and the blinds down are something else: they are a way of life, and they can keep you awake at night.

The definitive comparison

A pre-workout bottle costs a few euros and lasts a month. Sleeping well is free, it doesn't taste like "berries" and it improves almost everything you do at the gym. And you don't need to shake it. > Recovering is also training. Only with pajamas. If you have persistent bad sleep, consult your doctor. Sometimes there are causes that deserve attention.