Daily Fitness Habits 1: Eat Protein Before Bed
Protein aids muscle recovery following a workout, and it shouldn't stop while you're sleeping for the best fitness performance. Fortunately, research from Maastricht University in the Netherlands (Link: http://www.ncbi.nlm.nih.gov/pubmed/22330017) has discovered that a late-night snack high in casein, a slow-digesting protein, holds amino acid and muscle protein synthesis rates high all night.
To get the casein protein you need, eat Greek yogurt or cottage cheese after your workouts and before you turn in for the night.
Daily Fitness Habit 2: Drink Water
According to a study from the University of North Carolina (Link: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/) losing only 2% of your body weight in fluids (some gym-goers sweat out 6 to 10%) can make your workout feel harder, reduce your exercise efficiency, and reduce your body's ability to recover after you leave the gym.
Health experts commonly recommend that water consumption per day should be around 8 cups per day (2.5 to 3.5 liters).
In addition to this 8 cup standard, some sport gurus recommend weighing yourself before and after sweat session to ensure you’re drinking enough water to cover any fluid loss.
Just remember: You shouldn’t lose more than 2% of your body weight.
Daily Fitness Habit 3: Get a Better Night’s Sleep
To get the best out of your workout, you need to get enough sleep. This applies to every night of the week. Bad sleep hinders not only your exercise performance (and the amount of calories you burn), but also your body's ability to recover stronger from each workout. “Sleep promotes the body's recovery from exercise by causing hormonal shifts,” according to Sports Medicine (Link: http://www.ncbi.nlm.nih.gov/pubmed/25315456).