sleep optimization fuerza recovery

[VetGonza]

sleep optimization:

7-9 hrs sostenido = baseline.
8+ hrs = optimal hypertrophy.
<6 hrs = recovery compromised, gainz affected.

strategies:
- temperatura habitación 18-19°C
- evitar caffein after 14:00
- magnesio glycinate pre-cama
- no pantallas after 22:00
- dark room (blackout curtains)

yo prioritize sleep > suplementos. impact más significant.

 

[ElTitan]

active recovery > total rest. light cardio entre days mejora gainz.