Critique Your Recovery Habits After Physical Activity

You train regularly but stay sore too long, your energy lags, and minor injuries keep cropping up. This reviews the four pillars of recovery, sleep, nutrition, movement and mental downtime, has you rate each, and pinpoints the one furthest from adequate. A clear fix for the part of recovery you have been quietly neglecting.

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You exercise regularly but feel like your recovery is not where it should be. You are often sore for longer than expected, your energy does not bounce back quickly, or you are picking up minor injuries.
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<task>
1. Review the four pillars of physical recovery: sleep, nutrition, movement, and mental downtime. Rate yourself on each from one to five.
2. Identify which pillar is furthest from adequate for the amount and type of activity you do
3. Name one common recovery mistake for your type of exercise
4. Suggest one change to your post-exercise routine you could implement this week
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<output_format>
- Four-pillar ratings: table with pillar name and score one to five with a one-sentence reason
- Weakest pillar: one paragraph
- Common mistake: one sentence
- Immediate change: one specific action
- Length: 200 to 300 words
- Tone: direct and practical
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