4 Tips for Maximum Recovery
As an athlete or gym warrior, it’s easy to get caught up in the barbells, sleds, and plyo boxes. While what you do in the gym is unbelievably important, taking care of your body when you’re not at the gym is equally as important. I have put together a list of 4 tips for maximum recovery to keep you at the top of your game.
One of the worst things that you can do on your recovery days is to be a couch potato. When we workout, our body produces byproducts like lactic acid, pyruvate, and NADH+. These byproducts pool up and cause our muscles to be sluggish, slow and sore. In order for our body to get rid of these byproducts, it requires blood flow to carry them out of our muscles. A blood flow elevated above resting will help to drain these byproducts from our muscles and speed up recovery.
Tips for moving during a recovery day:
- Go for a light jog/walk
- Just get your heart rate up, don’t push it
- Foam roll
- Spend 20-30 seconds on each of the major muscles
- Lats/Upper back/Pecs
- Lacrosse ball
- Spend some time isolating specific knots or trigger points
- Place the lacrosse ball on the knot and slowly grind into it
- Stretch the major muscles. If you neglect mobility, over time you will develop pain and injuries because the muscles aren’t functioning the way they should.
- Spend 20-30 seconds on each muscle
- Dynamic stretching combined with a light jog/walk is a great combo
- Try this 5 minute mobility routine
Proper fuel is absolutely essential for competitive athletes. In order for our bodies to function properly at competition, they need fuel. Not only do they need fuel, they need the right fuel. Think of your body like a car. You could fill your car up with bleach and it would run … but not for long. If you’re filling your body up with junk food and missing out on the right nutrients, your body won’t perform the way you want it to for very long.
Tips for improving your nutrition:
- Portion size properly
- Hydrate properly
- Balance it out
- Check out this Simply Nutrition Guide
One of the biggest factors that significantly influences your body’s performance is sleep. Proper sleep has been shown to increase performance, motivation, concentration, and improve cognitive performance. While we are sleeping, our bodies go to work. During sleep, your body increases the hormone productions that lead to rebuilding muscles, increasing the tensile strength of your actin and myosin within the muscle fibers. It is recommended for athletes to get anywhere from 7-9 hours of sleep each night. If you are in the middle of pre-season or heavy training times, an extra hour is typically recommended. If you can’t manage to get that much sleep at night, naps can be a way to add up to that sleep total.
Tips for getting good sleep:
- Get in a rhythm and stick to it! Plan ahead, finish homework/work in time that you can get to bed at a consistent time
- Avoid being on your phone in bed, the stimulus will fight your body wanting to sleep
- Avoid caffeine in the second half of the day
The process of setting goals for yourself will help you structure your plan to achieve those goals. During this process make sure that you structure in your recovery. Keeping to a schedule will keep you motivated and you will see significant results. Follow the strategy of SMART (Specific. Measurable. Attainable. Results. Time.) goals. By creating goals that you can attain in a realistic amount of time, your schedule will practically create itself.
Tips for making goals:
- Follow the SMART goals
- Don’t over-do it. Setting a goal that you can’t attain will crush your motivation if you don’t achieve that goal. Be realistic.
- Stick to your schedule. You created it for a reason.