Gains Digest — Issue #19

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🍗 High-Protein Snack Spotlight

🔥 Product: Built Bars — 17g protein, ~140 cals
Candy bar vibes, protein bar macros.
✅ 17g protein
✅ Low sugar
✅ Flavors like Cookies & Cream or Coconut Brownie taste legit
Perfect for sweet-tooth fixes without blowing your calories.

👉 Check them here

🏋️‍♂️ Quick Gym Hack: Track Recovery Like Training

Don’t just log lifts. Log recovery:

• Sleep hours & quality

• Resting heart rate (Apple Watch, Whoop, etc.)

• Energy levels before training

When you track recovery, you can spot fatigue before it wrecks performance.

💡 Gains Tip of the Week: Overtraining Isn’t the Problem — Under-Recovery Is

Most people aren’t truly overtraining.
They’re just not eating enough, not sleeping enough, and not managing stress.
Fix recovery, and suddenly your “overtraining” disappears.

📉 Myth Busted: “If You’re Tired, Push Through Harder”

🚫 Wrong.
Sometimes pushing harder just digs a deeper hole.
Smart training = knowing when to rest, deload, or scale intensity so you can keep winning long-term.

🧠 Mindset Shift: Rest Is Part of the Program

Lifting. Nutrition. Recovery.
That’s the holy trinity.
Stop treating rest as optional. The stronger you get, the more recovery matters.

👊 Final Word

You’re not weak. You’re just under-recovered.
Dial in sleep, food, and downtime → your performance (and physique) will prove it.

📬 Send this to the guy who brags about “never taking rest days.”
📩 Reply and tell me: What’s YOUR #1 recovery move?