The smart way to get stronger, fitter and faster
At 1Rebel, you don’t just show up, you go all in. Every sprint, every lift, every class, you push your limits. But let’s be real: progress isn’t just about what you do in the gym, it’s about how well you recover outside of it.
The reality check: Why recovery feels harder than it should
Think you’re the only one struggling with fatigue, soreness, or slow progress? You’re not alone. Most people aren’t even starting from a strong foundation. Focusing on widely overlooked but essential part of lifestyle is an essential part of recovery and supporting you overall mental and physical health.
- Over 50% of people in the UK are deficient in essential B-vitamins, crucial for energy, metabolism, antioxidant activities and muscle recovery (read our news articlehere).
- More than 1 in 5 adults are chronically dehydrated, before even stepping into the gym. Water is essential for life! It makes up between 50-60% of our body weight and is responsible for removing toxins from our body and acts as shock absorbers in our joints.
- Nearly40% of UK adults don’t get enough sleep, with stress and poor nutrition making it worse.
So, if you’ve ever wondered why you’re still exhausted even after eating “right” and getting your workouts in, it’s because recovery is about more than just food and rest.
It’s about getting the balance right so your body has everything it needs to rest, rebuild, adapt, and come back stronger.
The role of supplementation in recovery
A strong diet is a non-negotiable, but let’s be honest, it’s hard to eat perfectly all the time. The right supplements help build the right foundations and optimise your recovery.
1. Vitals+ – Essential Nutrients for Recovery
- Omega-3s and Anthocyanins = Brain function and inflammation support
- B Vitamins and Zinc = Energy production and muscle repair
- Vitamin D = Strengthens immunity and bone health
Dr Harry Jarrett, Head of Science & Research at Heights, explains:
"Training is a stressor. If your brain isn’t recovering, neither is your body. Magnesium, Omega-3s, and B-vitamins are critical to regulating stress and supporting full-body recovery."
2. Magnesium+: The Recovery Mineral
- Relaxes muscles and reduces cramping
- Promotes deep, restorative sleep
- Helps lower stress and keeps you in recovery mode
Dr. Harry Jarrett, Head of Science & Research at Heights, explains:
"Intense training depletes magnesium stores quickly, and low levels can lead to muscle cramping, fatigue, and poor sleep. Supplementing with magnesium glycinate helps improve muscle function, reduce inflammation, and speed up overall recovery."
3. Biotic+: Gut Support for Faster Recovery
- Boosts digestion for better nutrient absorption
- Reduces bloating and discomfort after training
- Supports immunity and brain function through the gut-brain axis
Sophie Medlin, Head of Nutrition at Heights, explains:
"If your gut isn’t in good shape, you’re not absorbing key nutrients properly. That means slower muscle repair, increased fatigue, and even higher stress levels. Supporting gut health should be a priority for everyone involved in exercise training."
Your recovery blueprint
1. Eat well-balanced meals. Prioritise protein, carbs, and healthy fats
2. Optimise gut health. Include fermented foods, prebiotics, and probiotics
3. Get enough sleep. Aim for 7-9 hours to maximise recovery and optimise mental health
4. Manage stress. Try meditation, breathwork, and/or magnesium supplementation
5. Hydrate properly. Dehydration slows down muscle recovery, drink up adding clean electrolyte formulas if necessary
Your best performance doesn’t start in the gym, it starts with how well you recover. Focus on optimising your gut health and brain health through nutrition and supplementation, and you’ll come back stronger every time. Rest and recovery is the key to brighter days and more tomorrows.
Guest blog post from Heights
