The 4 Best Tips To Recover From Training.
'The ability to train is dictated by the ability to Recover’
In order to achieve maximum benefits from training and to increase the most adaption, athletes must concentrate on optimal recovery. The stress that occurs during training, which leads to fatigue and reduction of muscle function. This can only be improved out of the gym. Every one of us loves training and also likes the feeling of soreness. But unable to come to the gym due to excessive muscles ache, CAN BE AVOIDED THROUGH RECOVERY. We can promote recovery through certain techniques and methods, which allow us to get back to the gym, ready to train.
I will discuss the TOP 4 Recovery Methods have been shown to successfully promote recovery. So, it will allow you to construct your own recovery strategy to suit your needs and to get the most from your training.
Tip 1: Nutrition (Post Workout)
A Basic summary of Post workout Nutrition.
Stage 1 : Immediately Post Workout (within 30 minutes).
Replenish Glycogen. Consume simple carbohydrates immediately post-exercise. Use carbs that digest quickly, like honey, fruits, fruit juices.
Protein for Muscle Repair. The perfect protein amount remains, but a golden ratio of 1-2:1 (carbs to protein) is probably the most recommended. Fast digesting protein are preferable.
Fat is best left to a minimum as it will slow the digestion carbohydrate and protein.
Rehydrate. The general guideline for hydration is 16oz of fluid per pound lost during exercise; however, that is assuming you started with perfect hydration.To avoid Cramp, use plenty of sodium (SALT) and electrolytes.
Stage 2 : Recovery (1-2 hours’ post-exercise)
Continue filling up the tank on carbohydrate and protein using the above recommendations (1-2:1 carb to protein ratio). Start to focus more on consuming whole foods. Also remain having sodium and water to avoid cramp.
Stage 3 : Recovery (Beyond 4 hours)
Glycogen is restored, now focus is on maintaining blood sugar levels. Eat balanced meals containing healthy fats, carbs and protein.
Keep eating protein. The health benefits of proteins are extensive.
Ramp up fat intake. Fats will provide energy to conserve carbohydrate stores and will keep you full. Nuts, seeds, avocados, olives, coconut oil and fats from grass fed meats are all great options.
Post-Workout Meal Plan
Post Workout Meal (within 15minutes): 20g BCAAs (with sodium and electrolytes) mixed with Glucose and Fructose.
Recovery Meal 1 (2 hours post workout): Chicken, Jasmine Rice, and Green vegetables.
Recovery Meal 2 (4 hours post workout): Beef, sweet potato topped with coconut oil and mixed nuts.
For Nutrition Plans: Please contact one of the Coaches.
Tip 2: Lactate Clearance/Flushing
When we exercise we produce by-products from exercise. The most common in sports and training is Lactic Acid/Lactate. When it accumulates, they impact the contractile function on the muscle tissue, dramatically decreasing performance. When we stop exercising these by-products can sometimes remain in the muscle. It is important that we try and flush them out fully.
There are methods commonly used:
Active recovery:
Light intensity exercise helps us to promote blood flow and clear metabolites through several mechanisms. Gentle warm down exercise after a session can be very beneficial in achieving this. Recommended amount is between 30 and 50 minutes.
Contrast showers/Ice Baths:
Our blood vessels constrict in the cold, known as vasoconstriction and dilate in the heat, which is known as vasodilation. Alternating between hot and cold acts as a pump flushing blood through the muscles, simulating blood flow. Ice baths have the added benefit of hydrostatic pressure. External pressure of water added to the cold, forces blood and metabolites/lactate out of the extremities.
Compression Garments:
Compression garments add external pressure. Blood can easily pool in the extremities, especially in the lower limbs. The extra compression helps squeeze the blood out of the muscles and back to the lungs and heart. This allows fresh oxygenated blood to replace it.
Tip 3: Tissue Quality
During strenuous exercise we create chemical shifts in the muscle cells. These shifts are normal but can interrupt contractile function causing cramps and spasms. But over time the muscle tissue loses quality. In order to prevent this, we must use stretching and myofascial release techniques to break up the fibres and trigger points. If left, it may cause joint immobility and muscles become tight and restrictive.
The most common recovery methods for optimal tissue quality are:
Foam Rolling:
Probably the most popular. This is a cheap and accessible way to smash out any knots in the muscle and maintain good tissue quality. Available to use at Optimal Sports Performance.Highly extensive research has been used over the years with many videos on YouTube for efficient use.
Massage:
One of the most effective ways is deep massage, and it can often be more effective at hitting awkward spots for fascial release. Optimal Sports Performance Therapists can effective improve performance at an affordable price.
Stretching and Mobility Exercises:
These should be performed on a daily basis. When we hold certain positions for long periods of time our muscles become tight and can become an injury risk. By constantly maintaining good tissue length and joint mobility we ensure good functional movement.
To Book in any Movement Therapy please do not hesitate to contact one of the coaches. If your interested in Sports massage specifically Contact Craig - info@optimalsp.co.uk or 07704766464
Tip 4: Sleep
A personal favourite. SLEEP. During rest our body makes the appropriate adaptations to the effects of training. Without it we will never truly recover physically or mentally. Quality rest is one of the most important but the one we often neglect.
Adequate sleep:
The right amount of sleep varies from one individual to the next. Athletes should maintain a record of sleep. They should manage whatever factors they need to ensure they get adequate sleep.
Teenagers (14-17): Sleep range widened by one hour to 8-10 hours (previously it was 8.5-9.5)
Younger adults (18-25): Sleep range is 7-9 hours (new age category)
Adults (26-64): Sleep range did not change and remains 7-9 hours
Older adults (65+): Sleep range is 7-8 hours (new age category)
Power Naps:
A 45 min nap post training has been shown to increase alertness and motivation. It gives just enough down time for the body to prepare for the next training session.
Netflix and Chill:
Having time to clear the mind and simply relax can be a great benefit. Our sensory inputs are reduced and it allows the recovery process to kick in.