{"id":900070318,"date":"2022-01-17T06:00:10","date_gmt":"2022-01-17T14:00:10","guid":{"rendered":"https:\/\/www.bulletproof.com\/?p=900070318"},"modified":"2024-07-23T08:25:07","modified_gmt":"2024-07-23T15:25:07","slug":"exercise-and-recovery-guide","status":"publish","type":"post","link":"https:\/\/www.bulletproof.com\/lifestyle-articles\/exercise-and-recovery-guide\/","title":{"rendered":"The Ultimate Bulletproof Guide to Fitness, Exercise Supplements and Recovery"},"content":{"rendered":"<div class=\"tldr\"><\/p>\n<ul>\n<li>Pre-workout nutrition, the form of exercise you choose and how you approach recovery all play significant roles in your ability to achieve your fitness goals.<\/li>\n<li>The benefits of exercise include more than building muscle and burning fat, as your mind also reaps the rewards of movement.<\/li>\n<li>Find out which supplements and fuel sources to use before you hit the gym, along with tips and tricks for optimal recovery following your workouts.<\/li>\n<\/ul>\n<p><\/div>\n<p>Achieving your fitness goals requires more than just loading up a barbell and hitting some full-depth squats and picture-perfect deadlifts. And as much as going on a morning run may help you inch closer to achieving your ideal body composition, utilizing <a data-parsed=\"internal\" href=\"https:\/\/www.bulletproof.com\/supplements\/\" title=\"supplements\">supplements<\/a> and following science-backed recovery protocols can provide a significant boost to those efforts, too.<\/p>\n<p>From choosing the right pre-workout fuel to selecting which exercises to perform to investing time and resources in recovery, there are several critical factors involved in the fitness journey. So, whether you\u2019re kicking off a <a data-parsed=\"internal\" href=\"https:\/\/www.bulletproof.com\/guides\/new-year-new-you-tips\/\">new year new you plan<\/a>\u00a0or simply need some direction on how to optimize your current training regimen, we\u2019ve got you covered. Below, you\u2019ll find an easy-to-navigate guide featuring our best exercise content, followed by recovery tips to help you feel refreshed and ready to tackle your long-term fitness goals.<\/p>\n<p>[toc]<\/p>\n<h2>Exercise prep: the best energy supplements, proteins and more<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-900070331 aligncenter\" src=\"https:\/\/www.bulletproof.com\/wp-content\/uploads\/2022\/01\/bulletproof-blog-1500x800-02201_RT_v2.jpg\" alt=\"Man holding Bulletproof Brain Octane C8 MCT Oil to-go packet.\" width=\"1500\" height=\"800\" \/><\/p>\n<p>While we\u2019re big proponents of fasting, there\u2019s no doubt that what you put into your body before you exercise can have a significant impact on your performance. But in a world where there are countless pre-workout supplements and products available, what exactly belongs in your stack and your stomach?<\/p>\n<p>Let\u2019s take a closer look at key components of exercise prep that can help put you on a path to success.<\/p>\n<h3><a data-parsed=\"internal\" href=\"https:\/\/www.bulletproof.com\/supplements\/natural-energy-supplements\/\">How to Support Your Body and Brain With Natural Energy Supplements<\/a><\/h3>\n<p>Both your body and your brain need energy to perform at their best. Sometimes, though, it can be challenging to figure out what supplements to take to stay fueled throughout the day. From brain-boosting <a data-parsed=\"internal\" href=\"https:\/\/www.bulletproof.com\/ingredients\/nootropics\/\" title=\"nootropics\">nootropics<\/a> like\u00a0<a target=\"_blank\" data-parsed=\"shop\" href=\"https:\/\/shop.bulletproof.com\/products\/energy-focus\">Energy + Focus<\/a>\u00a0(which supports memory and focus) to body-focused supplements like\u00a0<a target=\"_blank\" data-parsed=\"shop\" href=\"https:\/\/shop.bulletproof.com\/products\/coq10-energy-30-count\">CoQ10<\/a>\u00a0(which supports cellular energy production), discover all the ways you can increase energy at the cellular level.\u2020<\/p>\n<p>Plus, we even give you some guidance on how to support good gut bacteria!<\/p>\n<div id=\"sustained-energy-favorites\" class=\"nosto_element\"><\/div>\n<h3><a data-parsed=\"internal\" href=\"https:\/\/www.bulletproof.com\/diet\/weight-loss\/coffee-weight-loss-250419\/\">All the Reasons You Need to Drink Coffee Before Your Workout<\/a><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-900070330 aligncenter\" src=\"https:\/\/www.bulletproof.com\/wp-content\/uploads\/2022\/01\/bulletproof-blog-1500x800-bp-starter-kit-dsc08447.jpg\" alt=\"Woman holding cup of Bulletproof Coffee.\" width=\"1500\" height=\"800\" \/><\/p>\n<p>Coffee lovers never need much of a reason to start sipping. But once you discover the benefits java can bring to your fitness performance, it won\u2019t take long before you start brewing up a cup of\u00a0<a target=\"_blank\" data-parsed=\"shop\" href=\"https:\/\/shop.bulletproof.com\/collections\/coffee\">clean, toxin-tested coffee<\/a>\u00a0as a regular part of your pre-gym routine.<\/p>\n<p>If increased focus, greater gains and a speedier metabolism sound appealing, a pre-workout cup of joe is the way to go. Plus, you may be surprised at some of the other ways coffee can support your workout\u2026<\/p>\n<h3><a data-parsed=\"internal\" href=\"https:\/\/www.bulletproof.com\/supplements\/dietary-supplements\/mct-oil-benefits-workout-260419\/\">How MCT Oil Can Power Your Workout<\/a><\/h3>\n<p>Looking for another way to fuel up before you hit the gym? Consuming just a tablespoon of MCT oil can yield significant benefits, including jumpstarting your metabolism.\u2020 Whether you mix some\u00a0<a target=\"_blank\" data-parsed=\"shop\" href=\"https:\/\/shop.bulletproof.com\/products\/brain-octane-oil-32-oz\">Brain Octane C8 MCT Oil<\/a>\u00a0into your coffee (hello,\u00a0<a target=\"_blank\" data-parsed=\"internal, recipes exception\" href=\"https:\/\/www.bulletproof.com\/recipes\/bulletproof-diet-recipes\/bulletproof-coffee-recipe\/\">Bulletproof Coffee<\/a>!) or spoon it into your protein shake, incorporating this quality fat source into your pre-workout nutrition regimen is a smart exercise-prep strategy.<\/p>\n<p><strong>Related:\u00a0<a data-parsed=\"internal\" href=\"https:\/\/www.bulletproof.com\/supplements\/dietary-supplements\/the-definitive-guide-to-mcts\/\">What is MCT Oil? The Ultimate Guide to MCT Supplements<\/a><\/strong><\/p>\n<h3><a data-parsed=\"internal\" href=\"https:\/\/www.bulletproof.com\/supplements\/beta-alanine\/\">Is Beta-Alanine Worth it to Boost Muscle and Workout Performance?<\/a><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-900070323 aligncenter\" src=\"https:\/\/www.bulletproof.com\/wp-content\/uploads\/2022\/01\/man-working-out-with-ropes-picture-id521621654.jpg\" alt=\"Man working out with ropes outside.\" width=\"1500\" height=\"800\" \/><\/p>\n<p>Fitness gurus often talk about beta-alanine, but what exactly is it? More importantly, is it worth incorporating into your stack? \u00a0Ultimately, this popular non-essential amino acid supplement does have science-backed benefits, especially from an exercise performance perspective.<\/p>\n<p>Learn the suggested dosage and supplementation plan to help you reap the rewards of beta-alanine.<\/p>\n<h3><a data-parsed=\"internal\" href=\"https:\/\/www.bulletproof.com\/supplements\/vitamins-minerals\/athletic-performance-nutrients-minerals-supplements\/\">To Run Faster, Supplement With These Minerals, Says Study<\/a><\/h3>\n<p>While it\u2019s important to slow down and appreciate the little things in life, it\u2019s equally important to maximize your efficiency when you\u2019re working out. And if you want a little more pep in your step, there are certain supplements that can support your fleet-footed efforts.<\/p>\n<h3><a data-parsed=\"internal\" href=\"https:\/\/www.bulletproof.com\/supplements\/dietary-supplements\/6-workout-supplements-that-actually-work\/\">6 Best Workout Supplements to Supercharge Your Training<\/a><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-900070325 aligncenter\" src=\"https:\/\/www.bulletproof.com\/wp-content\/uploads\/2022\/01\/sports-supplement-creatine-hmb-bcaa-amino-acid-or-powdered-vitamin-picture-id1359400420-1.jpg\" alt=\"Sports supplements with weights and a tape measure.\" width=\"1500\" height=\"800\" \/><\/p>\n<p>Looking for that extra edge that\u2019ll help take your training to another level? There are six supplements designed to do just that. Find out why creatine has been a staple in the fitness community for decades, along with other supplements that can supercharge your exercise efforts.<\/p>\n<div id=\"bulletproof-supplements\" class=\"nosto_element\"><\/div>\n<h2>Different ways to exercise\u2013and why you need it<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-900070320 aligncenter\" src=\"https:\/\/www.bulletproof.com\/wp-content\/uploads\/2022\/01\/active-african-american-man-running-picture-id484692236.jpg\" alt=\"Man running outside.\" width=\"1500\" height=\"800\" \/><\/p>\n<p>Sticking with the same exercise routine simply isn\u2019t an optimal way to train. Just like our minds, our bodies appreciate new challenges, and forcing your muscles, tendons and ligaments to undergo different stresses via various movements will ultimately make you stronger and more well-rounded.<\/p>\n<p>So, if you\u2019re tired of doing the same thing in the gym, these resources can inspire you with new ideas to level up your routine.<\/p>\n<h3><a data-parsed=\"internal\" href=\"https:\/\/www.bulletproof.com\/lifestyle\/cardio-vs-strength-training\/\">Cardio vs. Strength Training: Is One Better Than the Other?<\/a><\/h3>\n<p>Everyone can benefit from building lean muscle and burning fat. And while making gains and improving your body composition requires discipline, it also requires the right mix of exercises. It may seem logical to stick to cardio, but there are plenty of science-backed benefits of incorporating strength training into your routine, too. Discover how to build the ultimate workout plan that involves both forms of exercise.<\/p>\n<h3><a data-parsed=\"internal\" href=\"https:\/\/www.bulletproof.com\/lifestyle\/fun-ways-to-exercise\/\">Fun Ways to Exercise: 23 Unconventional Workout Ideas<\/a><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-900070327 aligncenter\" src=\"https:\/\/www.bulletproof.com\/wp-content\/uploads\/2022\/01\/woman-practicing-yoga-pose-on-a-paddle-board-picture-id855648554.jpg\" alt=\"Woman practicing yoga on a paddleboard.\" width=\"1500\" height=\"800\" \/><\/p>\n<p>Your body and your mind reap the rewards of movement. However, that doesn\u2019t mean you have to make the trek to the gym every day to break a sweat and put your muscles to work. From taking on the slackline to strapping on some rollerblades for that childhood throwback, there are countless ways to exercise that are both fun and beneficial for your overall health.<\/p>\n<h3><a data-parsed=\"internal\" href=\"https:\/\/www.bulletproof.com\/guides\/fueling-up-for-home-fitness\/\">Fueling Up for Home Fitness<\/a><\/h3>\n<p>How can you make the most of your home fitness plan? We cover everything needed to accomplish your goals, including which fuel sources should be in your arsenal (hint: a smoothie made with\u00a0<a target=\"_blank\" data-parsed=\"shop\" href=\"https:\/\/shop.bulletproof.com\/products\/energy-collagen-chocolate-protein-18-8-oz\">Dark Chocolate Energy Collagen Protein<\/a>\u00a0is a fantastic way to start your day), which supplements to include in your stack, which foods belong on your plate and how to modify workouts to fit your environment.<\/p>\n<p>Needless to say, you\u2019ll be primed to tackle your fitness goals from your living room to your patio, and everywhere in between.<\/p>\n<h3><a data-parsed=\"internal\" href=\"https:\/\/www.bulletproof.com\/lifestyle\/6-fun-outdoor-activities-anyone-can-do\/\">6 Fun Outdoor Activities Anyone Can Do (And Why You Should)<\/a><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-900070324 aligncenter\" src=\"https:\/\/www.bulletproof.com\/wp-content\/uploads\/2022\/01\/rooting-out-the-problem-picture-id498315707.jpg\" alt=\"Man tending to a garden.\" width=\"1500\" height=\"800\" \/><\/p>\n<p>From heightened concentration to reduced stress levels, there are several health benefits to being in the great outdoors. (Bonus: Vitamin D!) Whether you take a walking tour through your city or plant a home garden, it\u2019s a win-win when you can achieve movement in the fresh air.<\/p>\n<p><strong>Related:\u00a0<a data-parsed=\"internal\" href=\"https:\/\/www.bulletproof.com\/supplements\/vitamins-minerals\/vitamin-d-optimal-range\/\">Benefits of Vitamin D and How to Get More of It<\/a><\/strong><\/p>\n<h3><a data-parsed=\"internal\" href=\"https:\/\/www.bulletproof.com\/lifestyle\/virtual-fitness-instructors\/\">Get After Those Gains! 6 Virtual Instructors Share Their Home Fitspo Tips<\/a><\/h3>\n<p>Working with a personal trainer can be a great way to get you on track. The best part? You don\u2019t need to leave your home to receive inspiration and guidance. Virtual instructors like Evan Betts and Alex Scolari flex their fitness knowledge and deliver uniquely designed programs to people all over the world using various social media and streaming platforms.<\/p>\n<p>So if you need a little push right from home, feel free to give any of the six virtual instructors we spotlighted a follow. You\u2019ll connect with not only passionate leaders, but also communities of fellow fitness-minded folks who can provide inspiration and support along the way.<\/p>\n<h2>The mental health benefits of exercise<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-900070322 aligncenter\" src=\"https:\/\/www.bulletproof.com\/wp-content\/uploads\/2022\/01\/fit-woman-holding-a-yoga-mat-at-the-beach-picture-id940636920.jpg\" alt=\"Fit woman smiling while holding a yoga mat at the beach.\" width=\"1500\" height=\"800\" \/><\/p>\n<p>Is there a payoff to pouring out all that sweat in the gym aside from burning fat and building lean muscle? The benefits of exercise extend far beyond physique- and performance-based goals. In fact, moving around can be tremendously helpful for your mind, too.<\/p>\n<p>How so? Here are some of the ways you can benefit from exercise that don\u2019t have anything to do with weight management, building bigger biceps or hitting a new personal record, aka PR.<\/p>\n<h3><a data-parsed=\"internal\" href=\"https:\/\/www.bulletproof.com\/sleep\/how-to-reduce-stress-sleep\/\">How to Sleep Better and Manage Stress With Exercise<\/a><\/h3>\n<p>Taking care of your mental health is equally as important as any efforts to improve your physique. Fittingly, exercise can help manage stress and allow you to enjoy a more relaxing sleep. And if you want to shave some time off your mile run, it\u2019s critical to get quality zzzs.<\/p>\n<p>By the time you learn about the benefits exercise can provide for sleep and stress management, you\u2019ll surely make movement a part of your mental health regimen.<\/p>\n<h3><a data-parsed=\"internal\" href=\"https:\/\/www.bulletproof.com\/lifestyle\/mind-body-wellness-practices\/\">Mind-Body Wellness: 8 Practices That Will Help You Balance Your Psyche<\/a><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-900070346 aligncenter\" src=\"https:\/\/www.bulletproof.com\/wp-content\/uploads\/2022\/01\/man-meditating-outdoors-picture-id1280592629.jpg\" alt=\"A man meditating in the park\" width=\"1500\" height=\"800\" \/><\/p>\n<p>It\u2019s easy to focus all your efforts on building bulging biceps and sculpted triceps. But achieving a body composition goal won\u2019t feel nearly as rewarding if your mind is overwhelmed with stress and distractions. That\u2019s exactly why mind-body wellness practices like yoga and meditation belong in the ultimate fitness plan.<\/p>\n<p>Of course, there are other methods to help achieve balance and unburden yourself from stress. And whether you fall in love with one practice or incorporate a few into your weekly routine, you\u2019ll be doing your mental and physical health a huge favor.<\/p>\n<h3><a data-parsed=\"internal\" href=\"https:\/\/www.bulletproof.com\/diet\/yoga-for-stress-relief\/\">Do These 9 Yoga Poses for Stress Relief Any Time of Day<\/a><\/h3>\n<p>Tight muscles and a stressed mind isn\u2019t a recipe for success. Yoga, though, is a fantastic way to give your body and brain some well-deserved love. In addition to improving your mobility and flexibility, you\u2019ll be working on your mental health.<\/p>\n<p>Setting an intention, remaining present and focusing on each pose will help put you on the path to less stress and more serenity.<\/p>\n<div id=\"bulletproof-magnesium\" class=\"nosto_element\"><\/div>\n<h2>Everything you need to know about workout recovery<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-900070326 aligncenter\" src=\"https:\/\/www.bulletproof.com\/wp-content\/uploads\/2022\/01\/stretching-out-picture-id638699104.jpg\" alt=\"Man stretching before a run.\" width=\"1500\" height=\"800\" \/><\/p>\n<p>You know what to consume before you hit the gym. You know what to do when you\u2019re there. But what should you do after you\u2019ve completed your workout?<\/p>\n<p>Although we saved recovery for last, it\u2019s actually one of the most important topics in this guide. On the contrary, if you neglect the recovery process, you will be behind the proverbial eight ball when it comes to making consistent progress\u2014even if you perfect your pre-workout nutrition and exercise plan.<\/p>\n<p>From tips and tricks designed to get you back to 100% to how a popular spice can help manage inflammation, here\u2019s everything you need to know about workout recovery.<\/p>\n<h3><a data-parsed=\"internal\" href=\"https:\/\/www.bulletproof.com\/lifestyle\/workout-recovery-tips-tricks\/\">Workout Recovery: Tips, Tricks &amp; Why It Matters<\/a><\/h3>\n<p>From supplements to stretches to post-workout smoothies, there are several key factors that play a role in recovery. We took a deep dive into every aspect involved in getting back to prime form for your next workout. Following these science-backed tips and tricks will help your muscles, tendons and joints get ready for action when you step back into the gym.<\/p>\n<h3><a target=\"_blank\" data-parsed=\"internal, recipes exception\" href=\"https:\/\/www.bulletproof.com\/recipes\/post-workout-smoothie-recipes\/\">13 Easy &amp; Delicious Post Workout Smoothie Recipes<\/a><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-900070329 aligncenter\" src=\"https:\/\/www.bulletproof.com\/wp-content\/uploads\/2022\/01\/Blog_Template_0000s_0003_Mega_14.jpg\" alt=\"Man making smoothie with Bulletproof Vanilla Collagen Protein.\" width=\"1500\" height=\"800\" \/><\/p>\n<p>Not sure what to sip on after your workout? Post-workout nutrition is vital to helping muscles recover, so a smoothie (with benefits!) is the perfect way to feed your body the nutrients it needs to grow.<\/p>\n<p>We\u2019ve compiled a collection of tasty recipes that include ingredients aimed at recovery. From a berry-matcha mix made with <a target=\"_blank\" data-parsed=\"shop\" href=\"https:\/\/shop.bulletproof.com\/products\/energy-collagen-vanilla-protein-18-3-oz\">Vanilla Bean Energy Collagen Protein<\/a> to a keto-friendly, supplement-rich blend made with <a target=\"_blank\" data-parsed=\"shop\" href=\"https:\/\/shop.bulletproof.com\/products\/coconut-charcoal-capsules-90-ct\">Coconut Charcoal<\/a>, there\u2019s no shortage of variety here.<\/p>\n<h3><a data-parsed=\"internal\" href=\"https:\/\/www.bulletproof.com\/supplements\/its-always-golden-hour-with-these-7-turmeric-benefits\/\">It&#8217;s Always Golden Hour With These 7 Turmeric Benefits<\/a><\/h3>\n<p>Turmeric is much more than a flavorful spice used in Middle Eastern cooking. In addition to lending its signature vibrant yellow hue to dishes,  it supports overall health thanks to curcumin. Learn more about this powerful ingredient, and find out how our sugar-free <a target=\"_blank\" data-parsed=\"shop\" href=\"https:\/\/shop.bulletproof.com\/products\/turmeric-gummies-60-count\">Turmeric Gummies<\/a>\u00a0can support your recovery efforts.\u2020<\/p>\n<div id=\"bulletproof-gummy-vitamins\" class=\"nosto_element\"><\/div>\n<h3><a data-parsed=\"internal\" href=\"https:\/\/www.bulletproof.com\/sleep\/sleep-hacks\/yoga-nidra-guided-sleep-meditation\/\">This Yoga Nidra Routine Will Make You Feel Like You Got a Full Night&#8217;s Sleep<\/a><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-900070328 aligncenter\" src=\"https:\/\/www.bulletproof.com\/wp-content\/uploads\/2022\/01\/young-adult-sporty-female-practicing-yoga-in-gym-club-picture-id1222457574.jpg\" alt=\"Woman practicing yoga at a gym club.\" width=\"1500\" height=\"800\" \/><\/p>\n<p>While not as active as other forms, yoga nidra is one of the best ways to reach a Zenlike state. Sometimes referred to as \u201cactive sleep,\u201d this meditation practice guides you through the four stages of brain wave activity. Once you reach a hypnagogic state, your body will be in deep relaxation and your mind will be far less stressed.<\/p>\n<h3><a data-parsed=\"internal\" href=\"https:\/\/www.bulletproof.com\/diet\/healthy-eating\/how-to-hydrate-properly-cells\/\">What&#8217;s the Best Way to Stay Hydrated? Focus on Cellular Hydration<\/a><\/h3>\n<p>Often overlooked but incredibly important, hydration is necessary not just for workout recovery but optimal health. But is it really as simple as drinking eight glasses of water a day? Discover what optimal hydration looks like, along with other tips and tricks to support your performance goals.<\/p>\n<p><strong>The bottom line:\u00a0<\/strong>No matter what your goals are, building the ultimate fitness plan is a multi-step process. Not only do you need to consider pre-workout nutrition, supplementation and the actual exercises you do, but you also must invest time in taking care of your mental health and physical recovery. By incorporating the practices, tips and tricks outlined above, you will reap the well-earned rewards and move closer to becoming the best version of you.<\/p>\n<p>Want to make the most of your time in the gym? Get ready to unleash your culinary skills with\u00a0<a data-parsed=\"internal\" href=\"https:\/\/www.bulletproof.com\/diet\/healthy-eating\/best-post-workout-meals-muscle\/\">pre- and post-workout meals<\/a>\u00a0that contain the ingredients you need to thrive and grow.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Achieving your fitness goals requires more than just loading up a barbell and hitting some full-depth squats and picture-perfect deadlifts. And as much as going on a morning run may help you inch closer to achieving your ideal body composition, utilizing supplements and following science-backed recovery protocols can provide a significant boost to those efforts, [&hellip;]<\/p>\n","protected":false},"author":136,"featured_media":900070321,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[33050],"tags":[22,843,23207,34771,31388,137,31218],"class_list":["post-900070318","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle-articles","tag-exercise","tag-fitness","tag-mental-health","tag-mind-body","tag-recovery","tag-supplements","tag-wellness","reviewer-theresa-greenwell"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Build the Ultimate Exercise, Supplement and Recovery Plan | Bulletproof<\/title>\n<meta name=\"description\" content=\"Ready to smash your fitness goals? Find out which foods and supplements to take, the exercises that belong in your routine &amp; how to recover.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.bulletproof.com\/lifestyle-articles\/exercise-and-recovery-guide\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Ultimate Bulletproof Guide to Fitness, Exercise Supplements and Recovery\" \/>\n<meta property=\"og:description\" content=\"Ready to smash your fitness goals? 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