Your training is only effective if you are able to recover. The better you recover the more successful you'll be in achieving your fitness goals and staying healthy. Regardless of where you're at in your fitness journey, it's time to stop overlooking your recovery! Here are 6 easy tips to recovery faster and to get the most out of your training!
1. Hydrate
Drink plenty of water (half your body weight in ounces of water every day). Add some salt or an electrolyte to the water to hep you retain the water you take in. 2. Plan to Arrive early for your training session. Use the time before your training session to perform body maintenance and ensure your body is ready to train. Work on areas which need work, fully prepare your body for the workout of the day, and use this time to set your intentions for the work before you. Be intentional with your movement preparation and your training. Make sure you are locked in and deliberate. This will help you achieve the goals faster, and stay healthy along the way. Current research suggest that as long as you get adequate carbs and protein within 1-2 hours of your workout (before or after) you will recover sufficiently. Carbohydrates and protein around your training session have been shown to increase protein synthesis and increase glycogen replenishment. Your body utilizes carbohydrates best around exercise so eat the majority of your carbohydrates around your training session 3. Ensure your intra- and post workout nutrition is dialed in. (Before, During, and After.) This will provide you with enough energy before you train to fuel your workout, keep you energized during the workout, and help you maximize your training after the workout. Real life practical suggestion. Eat a meal high in easily digestible proteins and carbohydrates 1-2 hours before your workout. During your workout drink or eat easily digestible carbs and proteins (blended protein shake, baby food, coconut water...etc); 30-45g carbs + 15g protein for every hour of training. After your workout consume another easily digestible source of 30-45g carbs + 15g protein. 4. Down Regulate Before Bed Do you lie in bed, mind racing, unable to fall asleep? We are great at getting ramped up for exercise and training, but we are terrible at coming back down and falling asleep. I recommend laying on your back with your hips and knees up at 90 degrees , resting on a chair. Perform 10-15 minutes of slow diaphragmatic breathing. Emphasize a very slow inhale through your nose and fill your stomach with air (not your chest), and emphasize a very slow exhale blowing out all the air completely through your mouth. Do this with the lights off and jump straight into bed afterward. See if you can tell a difference in how quickly you fall asleep! 5. Sleep! 8-9 hours of sleep, No Excuses! Sleep affects every single function of our body. You'll feel better, feel less stressed, and perform better in both work and in the gym. 6. Nutrition You need energy to perform. Focus on high quality foods eaten in the right quantities. You want sustainably sourced meats and
vegetables. No added sugars, no refined processed foods, and limit your alcohol consumption. Yes, you will need carbs to fuel your training. But you shouldn't be fueling yourself with fruit loops and skittles! Ensure that you are getting enough total calories, proteins, fats, and carbohydrates. For the high performing athlete, counting calories and macro nutrients is a great strategy to ensure that you are getting the energy you need. Through detailed journaling you are able to monitor closely how certain foods make you feel, optimize your nutrition around your training sessions, and maximize your performance in the gym. Looking for a more dialed in approach? Send me a message and I would be more than happy to guide you towards achieving your goals!
Do you have lingering knee, back, or shoulder pain? Does your pain tend to "flare up" a few times a year? Do you fear hurting your _______ again? Does this fear prevent you from living life fully, and training without limitations? I have good news for you, you don't need to live in fear of pain any longer!
The solution? Bulletproof your body by fixing your foundational movement patterns and building strength within those movement patterns! Build resilience, lift heavy weight, and live your life without pain or worry.
Here at Ground to Overhead Physical Therapy, we help athletes all over the country resolve their chronic-recurring pain. We do this with in person appointments for athletes local to our clinic. Remotely, we help athlete through individualized training programs designed to resolve the athletes pain and achieve their goals. We coach the athletes through electronic communication, video analysis, and video calls; guiding them step by step along the process of eliminating their chronic-recurring pain.
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