When it comes to fitness, recovery is just as important as training. Whether you’re lifting heavy in the gym, running long miles, or grinding through intense conditioning sessions, your body needs time — and the right nutrition — to rebuild stronger.

If you’re not recovering properly, your progress will stall and your risk of injury skyrockets.

Here are 3 common signs you’re not recovering enough — and exactly how to fix them.

1. Persistent Muscle Soreness That Doesn’t Go Away

It’s normal to feel sore after a hard workout, but if you’re still sore 3–4 days later, your muscles haven’t had time (or nutrients) to repair. This can be a sign that your protein intake is too low, or that you’re missing key electrolytes to help muscle function and reduce inflammation.

Fix it:

• Increase your protein intake: Aim for 0.8–1 gram of protein per pound of body weight daily.
  RF Protein Powder is an easy way to hit your numbers — it delivers clean, high-quality protein to fuel muscle repair and support strength gains.
• Replenish electrolytes: Primal Elixir helps replace sodium, potassium, and magnesium lost during training, speeding up recovery and reducing soreness.

2. Decreased Performance in the Gym or on the Field

If you notice your lifts getting weaker, your runs feeling harder, or your endurance dropping — even though you’re training consistently — you’re likely overreaching without enough recovery. Your nervous system, muscles, and energy stores are all taking a hit.

Fix it:

• Add a rest day: More is not always better. Rest days allow your body to adapt and come back stronger.
• Refuel smarter: Post-workout, combine RF Protein Powder with fast-digesting carbs to replenish glycogen and jumpstart recovery.
• Hydrate effectively: Water alone isn’t enough — Primal Elixir restores electrolyte balance, supporting sustained energy and performance.

3. Trouble Sleeping and Constant Fatigue

Sleep is where your body does its best recovery work. If you’re waking up tired, tossing and turning, or struggling to get quality deep sleep, your recovery will suffer — no matter how clean your diet is.

Fix it:

• Prioritize evening hydration: Mild dehydration can disrupt sleep quality. A glass of water with Primal Elixir before bed can help maintain fluid balance.
• Protein before sleep: A scoop of RF Protein Powder in a shake or smoothie before bed provides slow-digesting amino acids overnight.
• Manage training intensity: Alternate between high-intensity and low-intensity days to avoid overloading your system.