1. Sleep enough Get a good night sleep. Both quantity and quality of sleep is important, Ideally 7-9 hours quality sleep per night
2. Eat enough Especially protein and carbs to recover and fuel your training. A general guideline for someone who exercises and works out and wants to encourage muscle growth is 1.2 – 2.0 grams of protein per kilogram of bodyweight daily.
3. Drink enough Drink enough WATER! At least 2 litres per day for women, 3 litres per day for men