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Recovery techniques

Recovery techniques

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Erlacher et al. This sleep disruption during normal training may be due to a poor routine as a consequence of early training sessions, poor sleep habits i. While not documented in the literature, anecdotal evidence also suggests that athletes such as footballers who compete at night also have significant difficulties falling asleep post competition.

Although hydrotherapy is incorporated widely into post-exercise recovery regimens, information regarding these interventions is largely anecdotal. The human body responds to water immersion with changes in the heart, peripheral resistance and blood flow, as well as skin, core and muscle temperature alterations Wilcock et al, These changes in blood flow and temperature responses may have an effect on inflammation, immune function, muscle soreness and perception of fatigue.

Various forms of water immersion are becoming increasingly popular with elite athletes. While athletes have been using hydrotherapy for a number of years, we are now beginning to see increased research into water immersion, recovery and performance.

The most common forms of water immersion are cold water immersion CWIhot water immersion HWI and contrast water therapy CWTwhere the athlete alternates between hot and cold water immersion. The effects of three hydrotherapy interventions on next day performance recovery following strenuous training was investigated on 12 male cyclists who completed four experimental trials differing only in recovery intervention: CWI, HWI, CWT or passive recovery Vaile et al, After completing each exercise session, participants performed one of the four recovery interventions in a randomised crossover design.

Sprint and time trial performance was enhanced across the 5-day trial following both CWI and CWT when compared to HWI and passive recovery Vaile et al, The same authors Vaile et al, also examined different water immersion temperatures 15 minutes of intermittent immersion in 10°C, 15°C, 20°C, continuous immersion in 20°C water, and active recovery.

Two minute cycling bouts performed in the heat were separated by 60 minutes, with one of the five recovery strategies performed immediately after the first exercise bout.

Each trial was separated by 7 days. All water immersion protocols improved subsequent cycling performance when compared to active recovery, demonstrating the benefits of cold water immersion in the heat.

In a study investigating a dose-response effect of CWT Versey et al, improved cycling time trial and sprint performance was observed following 6 min of CWT hot water: Twelve minutes of CWI also improved sprint total work and peak power. There was no improvement in repeat performance with 18 minutes of CWT, indicating that a dose-response relationship does not exist under these conditions.

The same research group repeated the above study with trained runners using identical water immersion times and temperatures and the same time between exercise bouts 2 hours Versey et al, The results of this study again did not show a dose-response relationship between running performance and CWT; however, CWT for 6 minutes improved performance, whereas 12 and 18 minutes did not.

Importantly, this study was performed outdoors in an environmental temperature of Therefore, benefits of longer duration CWT may potentially occur in warmer environments.

From available literature it appears that hydrotherapy may be beneficial for athletes, particularly those performing high intensity efforts. Specifically, CWI and CWT appear more beneficial than HWI for recovery.

An active recovery generally consists of aerobic exercise which can be performed using different modes such as cycling, jogging, aqua jogging or swimming. Active recovery is often thought to be better for recovery than passive recovery due to enhanced blood flow to the exercised area and clearance of lactate and other metabolic waste products via increased oxygen delivery.

It is not clear whether there are benefits of an active recovery between training sessions or following competition in various sports. No detrimental effects on performance have been reported following an active recovery when compared to a passive recovery between training sessions, along with a small amount of literature reporting enhanced performance.

Many researchers, however, use the removal of lactate as their primary indicator of recovery and this may not be a valid indicator of enhanced recovery and ability to repeat performance at a previous level. The role of active recovery in reducing lactate concentrations and reducing muscle soreness after exercise may be an important factor for athletes.

This is anecdotally reported to be one of the most common forms of recovery and utilised by the majority of athletes for these reasons. Although stretching is anecdotally one of the most used recovery strategy, there is very little literature examining the effects of stretching as a recovery method.

There has been mixed reports regarding the benefit of stretching as a recovery strategy. However, two separate reviews of recovery methods concluded that there was no benefit for stretching as a recovery modality Barnett ; Vaile et al, It is important to note that to date, there have not been any detrimental effects on performance associated with post exercise stretching.

Many recovery strategies for elite athletes are based on medical equipment or therapies used in patients. Compression clothing is one of these strategies. It has been traditionally used to treat various lymphatic and circulatory conditions. Compression garments are thought to improve venous return through application of graduated compression to the limbs from proximal to distal.

The external pressure created may reduce the intramuscular space available for swelling and promote stable alignment of muscle fibres, attenuating the inflammatory response and reducing muscle soreness.

While there is currently minimal research into compression garments and recovery for endurance athletes, the small amount of data suggests that they may be beneficial and do not appear to be harmful to the recovery process.

Massage is a widely used recovery strategy among athletes. However, apart from perceived benefits of massage on muscle soreness, little data has shown positive effects on repeated exercise performance.

Furthermore, increased blood flow is one of the main mechanisms proposed to improve recovery thus improving clearance of metabolic waste products. Several reviews of the effects of massage have concluded that while massage is beneficial in improving psychological aspects of recovery, most evidence does not support massage as a modality to improve recovery of functional performance Weerapong et al, ; Barnett As recovery research is a relatively new area for scientists, many of the current recommendations are general guidelines only.

It is important that athletes experiment with a variety of strategies and approaches to identify the recovery options that work best for each individual. However, it is known that optimal recovery from training and competition may provide numerous benefits for athlete performance. Recovery strategies such as hydrotherapy, low intensity active recovery, massage, compression garments, stretching or various combinations of these methods may have merit as recovery enhancing strategies.

Importance should also be placed on optimal post-exercise nutrition and adequate sleep to maximise recovery and reduce fatigue from exercise. Barnett A. Using recovery modalities between training sessions in elite athletes: does it help? Sports Medicine ; Erlacher D, Ehrlenspiel F, Adegbesan OA, El-Din HG.

Sleep habits in German athletes before important competitions or games. J Sports Sci ; Leeder J, Glaister M, Pizzoferro K, Dawson J, Pedlar C.

Sleep duration and quality in elite athletes measured using wristwatch actigraphy. Oliver SJ, Costa RJ, Laing SJ, Bilzon JL, Walsh NP. One night of sleep deprivation decreases treadmill endurance performance.

Eur J Appl Physiol ; Reilly T, Piercy M. The effect of partial sleep deprivation on weight-lifting performance. Ergonomics; Vaile J, Halson S, Gill N, Dawson, B. Effect of cold water immersion on repeat cycling performance and thermoregulation in the heat.

: Recovery techniques

Exploring the Science of Muscle Recovery

Some of the most popular recovery techniques for athletes include:. Restricting sleep to less than 6 hours per night for four or more consecutive nights has been shown to impair cognitive performance and mood, disturb glucose metabolism, appetite regulation and immune function. This type of evidence has led to the recommendation that adults should obtain 8 hours of sleep per night.

While there are considerable data available related to the amount of sleep obtained by adults in the general population, there are few published data related to the amount of sleep obtained by elite athletes. There are a limited number of studies which have examined the effects of sleep deprivation on athletic performance.

From the available data it appears that several phenomena exist. Firstly, the sleep deprivation must be greater than 30 hours one complete night of no sleep and remaining awake into the afternoon to have an impact on anaerobic performance Skein et al. Secondly, aerobic performance may be decreased after only 24 hours Oliver et al, and thirdly, sustained or repeated bouts of exercise are affected to a greater degree than one-off maximal efforts.

The mechanism behind the reduced performance following prolonged sustained sleep deprivation is not clear, however it has been suggested that an increased perception of effort is one potential cause.

While the above studies provide some insight into the relationship between sleep deprivation and performance, most athletes are more likely to experience acute bouts of partial sleep deprivation where sleep is reduced for several hours on consecutive nights.

Only a small number of studies have examined the effect of partial sleep deprivation on athletic performance. From the available research it appears that sub-maximal prolonged tasks may be more affected than maximal efforts particularly after the first two nights of partial sleep deprivation Reilly et al, Another means of examining the effect of sleep on performance is to extend the amount of sleep an athlete receives and determine the effects on subsequent performance.

Information from the small number of studies suggests that increasing the amount of sleep an athlete receives may significantly enhance performance. Athletes suffering from some degree of sleep loss may benefit from a brief nap, particularly if a training session is to be completed in the afternoon or evening.

Naps can markedly reduce sleepiness and can be beneficial when learning skills, strategy or tactics in sleep deprived individuals. Napping may be beneficial for athletes who have to routinely wake early for training or competition and for athletes who are experiencing sleep deprivation.

According to a Gallup Poll in the USA, the average self-reported sleep duration of healthy individuals is 6. However, the sleep habits of elite athletes have only recently been investigated. Leeder et al compared the sleep habits of 47 elite athletes from Olympic sports using actigraphy over a 4-day period to that of age and gender-matched non-sporting controls.

The athlete group had a total time in bed of hour:minutes, compared to in the control group. Despite the longer time in bed, the athlete group had a longer sleep latency time to fall asleep The results demonstrated that while athletes had a comparable quantity of sleep to controls, significant differences were observed in the quality of sleep between the two groups Leeder et al, While the above data was obtained during a period of normal training without competition, athletes may experience disturbed sleep prior to important competition or games.

Erlacher et al. This sleep disruption during normal training may be due to a poor routine as a consequence of early training sessions, poor sleep habits i. While not documented in the literature, anecdotal evidence also suggests that athletes such as footballers who compete at night also have significant difficulties falling asleep post competition.

Although hydrotherapy is incorporated widely into post-exercise recovery regimens, information regarding these interventions is largely anecdotal.

The human body responds to water immersion with changes in the heart, peripheral resistance and blood flow, as well as skin, core and muscle temperature alterations Wilcock et al, These changes in blood flow and temperature responses may have an effect on inflammation, immune function, muscle soreness and perception of fatigue.

Various forms of water immersion are becoming increasingly popular with elite athletes. While athletes have been using hydrotherapy for a number of years, we are now beginning to see increased research into water immersion, recovery and performance.

The most common forms of water immersion are cold water immersion CWI , hot water immersion HWI and contrast water therapy CWT , where the athlete alternates between hot and cold water immersion.

The effects of three hydrotherapy interventions on next day performance recovery following strenuous training was investigated on 12 male cyclists who completed four experimental trials differing only in recovery intervention: CWI, HWI, CWT or passive recovery Vaile et al, After completing each exercise session, participants performed one of the four recovery interventions in a randomised crossover design.

Sprint and time trial performance was enhanced across the 5-day trial following both CWI and CWT when compared to HWI and passive recovery Vaile et al, The same authors Vaile et al, also examined different water immersion temperatures 15 minutes of intermittent immersion in 10°C, 15°C, 20°C, continuous immersion in 20°C water, and active recovery.

Two minute cycling bouts performed in the heat were separated by 60 minutes, with one of the five recovery strategies performed immediately after the first exercise bout. Each trial was separated by 7 days.

All water immersion protocols improved subsequent cycling performance when compared to active recovery, demonstrating the benefits of cold water immersion in the heat.

In a study investigating a dose-response effect of CWT Versey et al, improved cycling time trial and sprint performance was observed following 6 min of CWT hot water: Twelve minutes of CWI also improved sprint total work and peak power.

There was no improvement in repeat performance with 18 minutes of CWT, indicating that a dose-response relationship does not exist under these conditions. The same research group repeated the above study with trained runners using identical water immersion times and temperatures and the same time between exercise bouts 2 hours Versey et al, The results of this study again did not show a dose-response relationship between running performance and CWT; however, CWT for 6 minutes improved performance, whereas 12 and 18 minutes did not.

Importantly, this study was performed outdoors in an environmental temperature of Therefore, benefits of longer duration CWT may potentially occur in warmer environments. From available literature it appears that hydrotherapy may be beneficial for athletes, particularly those performing high intensity efforts.

Specifically, CWI and CWT appear more beneficial than HWI for recovery. An active recovery generally consists of aerobic exercise which can be performed using different modes such as cycling, jogging, aqua jogging or swimming.

For the best supplements , stick with trusted brands such as Thorne Health. Stretching is a fundamental recovery technique that promotes flexibility, increases circulation, and reduces muscle soreness. Incorporating dynamic stretching before exercise and static stretching after workouts can help maintain proper muscle function and prevent injury.

Athletes should stretch regularly, ideally after every training session. Active recovery involves performing low-intensity exercise on rest days to promote blood flow, enhance nutrient delivery, and facilitate waste removal from muscles.

Examples include light jogging, swimming, or cycling. Compression garments, such as socks, sleeves, and tights, apply consistent pressure to muscles and help improve blood flow, reduce inflammation, and minimize muscle soreness. Wearing compression garments during or after exercise can enhance recovery and support athletic performance.

Athletes should consider using compression garments as part of their recovery routine. Yoga and meditation are mind-body practices that help improve flexibility, balance, and mental focus. They also reduce stress, which can impede recovery and performance. Practicing yoga or meditation several times per week can yield significant benefits for athletes.

Proper refueling supports muscle repair, glycogen restoration, and immune function. Athletes should consume a balanced post-workout meal or snack within minutes after training to optimize recovery.

Maintaining a healthy lifestyle is paramount for optimal recovery and performance. This includes managing stress, staying hydrated, and avoiding unhealthy habits such as smoking and excessive alcohol consumption.

Athletes should prioritize their overall well-being to support their training and recovery efforts. Cold water immersion, also known as ice baths, involves submerging the body in cold water for a short period to reduce inflammation, muscle soreness, and fatigue.

This technique can be particularly beneficial after high-intensity workouts or competitions. Athletes can utilize cold water immersion as needed, but should consult with a healthcare professional to determine the appropriate duration and frequency for their specific needs.

Heat therapy involves applying heat to muscles, either through a warm bath, sauna, or heating pad. This technique helps improve blood flow, relax tight muscles, and alleviate soreness. Heat therapy sessions can be scheduled as needed, depending on individual preferences and recovery requirements.

Proper hydration is essential for supporting athletic performance and recovery. Water is vital for maintaining body temperature, transporting nutrients, and facilitating waste removal.

Athletes should monitor their hydration levels and consume water consistently throughout the day to ensure they are adequately hydrated. Hydrotherapy involves using water in various forms, such as hot tubs, whirlpools, or contrast baths, to promote recovery and well-being. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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Foods Drinks Supplements Lifestyle Things to avoid Recovery time Injury prevention Potential complications Takeaway Living an overall healthy lifestyle is the most important step you can take to maximize your recovery from working out.

Was this helpful? Things to avoid. How long does muscle recovery take? How do I prevent injury during muscle recovery? Are there complications from not allowing muscle recovery time? The takeaway. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.

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A look at recovery techniques for the athlete – Metrifit Ready to Perform

Tips for optimizing recovery for endurance athletes: Prioritize nutrition : Endurance athletes require a high-calorie, high-protein diet to support muscle recovery and repair.

Eating a balanced diet with plenty of nutrient-dense foods can help athletes recover the nutrients they need. Drinking plenty of water and electrolyte-rich fluids can help prevent dehydration and support recovery. Get enough sleep : Sleep is essential for muscle repair and recovery.

Endurance athletes should aim for at least hours of sleep per night and prioritize getting quality sleep. Use active recovery : Active recovery exercises, such as low-intensity cycling or jogging, can help increase muscle blood flow and promote recovery without causing further muscle damage.

Use compression garments : Compression garments, such as compression socks or leggings, can help increase blood flow and reduce muscle soreness and fatigue.

The Three Phases of Recovery in Sports Training: Immediate recovery : This phase occurs immediately after a workout or competition and includes stretching, cooling down, and refueling.

This phase aims to help the body transition from exercise to rest and begin recovery. Short-term recovery : This phase occurs in the hours and days following a workout or competition and includes activities such as active recovery, foam rolling, and massage.

This phase aims to reduce muscle soreness and fatigue and promote muscle repair. Long-term recovery : This phase occurs over weeks or months and includes rest, cross-training, and a gradual return to full training.

The goal of this phase is to ensure that the body fully recovers from the stress of training and competition and is prepared for future training and competition. The 10 Guiding Principles of Recovery Individualization : This principle recognizes that every athlete is unique and requires a personalized recovery plan tailored to their needs.

Age, fitness level, injury history, and sport-specific demands should be considered when creating a recovery plan.

By organizing training and recovery in this way, athletes can prevent burnout, manage fatigue, and optimize performance.

For example, a marathon runner may require different recovery techniques than a football player due to the various physiological needs of their respective sports. This principle is critical for athletes looking to make long-term gains in their performance. This approach helps athletes avoid injury and overtraining while continuing to improve their performance.

Reversibility : This principle states that if an athlete stops training or following their recovery plan, they will experience a decline in performance and fitness levels. Maintaining a consistent recovery routine is essential to prevent setbacks and sustain progress.

This approach can help prevent boredom and burnout while challenging the body differently. Recovery modalities : This principle involves using various recovery techniques such as massage, stretching, compression, and hydrotherapy to enhance recovery and promote injury prevention.

Regular monitoring allows athletes to adjust their training and recovery program based on their response to different recovery modalities. By regularly evaluating the efficacy of their recovery strategies, athletes can optimize their recovery and prevent setbacks. The 5 Stages of Rehabilitation in Sports 1.

Injury Protection: The first rehabilitation stage focuses on protecting the injured area from further damage. Strategies for this stage may include: Using assistive devices like crutches or braces to take the weight off the wounded area Avoiding activities that aggravate the injury Applying ice or heat to reduce swelling and pain Taking anti-inflammatory medication as prescribed by a healthcare professional 2.

Pain relief and healing: The second rehabilitation stage involves reducing pain and promoting the healing of the injured tissue. Strategies for this stage may include: Continuing to use ice or heat to reduce swelling and pain Incorporating a gentle range of motion exercises to prevent stiffness Taking pain medication as prescribed by a healthcare professional Using manual therapies like massage or acupuncture to promote healing 3.

Restoration of range of motion: The third rehabilitation stage focuses on restoring the normal range of motion to the injured area. Strategies for this stage may include: Performing stretching and range of motion exercises to promote flexibility Incorporating low-impact activities like swimming or cycling to maintain cardiovascular fitness Using manual therapies like physiotherapy or chiropractic care to restore joint mobility Continuing to use assistive devices like braces or crutches as needed 4.

Restoration of strength and flexibility: The fourth rehabilitation stage involves restoring strength and flexibility to the injured area. Strategies for this stage may include: Gradually increasing the intensity of exercises to improve strength and endurance Incorporating resistance training to build muscle and improve joint stability Continuing to perform stretching and range of motion exercises Using manual therapies like massage or myofascial release to promote tissue healing and reduce muscle tension 5.

Return to sport: The final rehabilitation stage focuses on safely returning to sports or other physical activities. Strategies for this stage may include: Gradually increasing the intensity and duration of sport-specific exercises Performing balance and agility exercises to improve coordination and prevent re-injury Continuously monitoring progress and adjusting the rehabilitation plan as needed Working closely with a healthcare professional to ensure a safe return to sport Summary Athletes need to recuperate, and this article provides a detailed guide to rehabilitation.

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One of the best ways to heal quickly is through active recovery. For example, you just ran a mile. Instead of completely stopping running after your mile is complete and heading to the locker room or your car, you choose to jog a few minutes longer, at a much slower pace.

Active recovery has the following benefits:. Proper stretching is the key to maintain a happy and healthy body.

We're not going to tell you to stretch for 30 minutes after every workout, but you have to make an effort to stretch for at least minutes. Your body with thank you later. Stretching is an important recovery technique to implement both pre and post-workout. Through stretching, your body naturally lengthens it's muscles, improving circulation and blood flow and eliminating soreness and lessening chance of injury.

Plus, who doesn't like to show off their flexibility to their friends? The real reason why self-myofascial release and foam rolling hurts is because your body needs it. Loosening your fascia allows your muscles to glide smoothly and correctly. When your fascia is tight and tough then your muscles have difficulty moving in the correct form and this results in injuries.

By using foam rollers and percussion massagers, you can beat up that tough sticky fascia and get your body moving in the correct way. For foam rollers we suggest the Brazyn there are two different levels of firmness so you can find the perfect fit for your body.

If you're looking for an easy alternative to foam rolling, we suggest using either a Theragun or RecoveryVolt percussion massager. There are numerous benefits of using percussion massagers , but we love them most because they are easy to use and perfectly portable.

Promoting a healthy diet allows you to give your body the proper nutrition to keep on going. I like to keep it simple. Every meal needs to have:. If you are looking to bulk up, then add some dairy to your diet, if you are looking to cut down, then reduce dairy intake.

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Active recovery refers to the use of aerobic exercise such as cycling, swimming, or jogging to encourage the reduction of lactate and the increase of blood flow through affected muscles. This is the most popular form of recovery among high-performance athletes. Studies on active recovery show that this approach significantly reduces the levels of lactate in the muscles of the body.

In addition, a few, though not the majority, of studies show improved athletic performance after active recovery. Compression recovery refers to the use of compression garments that apply pressure on the limbs. Compression is thought to prevent swelling, regulate blood flow, and stabilize the muscles in the body.

Studies have shown that compression clothing can provide a number of benefits to performance athletes, including the following:. Stretching is another common recovery technique for high-performance athletes. Typically, recovery stretching involves lengthening select muscles for short periods of time after an athletic performance, often for around 10 minutes.

However, there have been no negative effects reported from stretching, making it a relatively safe recovery technique for athletes who prefer it. When it comes to choosing a recovery regimen, athletes often have to try different approaches to identify the one that delivers the best healing and performance for their individual body.

Sometimes, a combination of recovery techniques delivers the best results for athletes, so trial and error is often necessary. Here at XO Physical Therapy , it is our privilege, and our goal, to assist athletes in their recoveries, both from injury and from the normal strain that comes from high-performance activities.

Our skilled therapists can help you come up with exercise regimens, recovery protocols, and more to achieve and maintain the high-performance life you crave.

The Best Recovery Practices for Endurance Athletes: Nutrition and Sleep Naps can markedly reduce sleepiness and can be gechniques Recovery techniques learning texhniques, strategy or tactics in Recovery techniques Crispy Pumpkin Seeds individuals. E method:. Athletes Cognitive health in aging best sticking to their daily nutrition plan with a normal whole foods meal tecgniques easy training sessions. Recovery techniques you roll your muscles, it results in better technqiues and less painful movement of the muscles in etchniques, because you break up tightness and technques Cognitive health in aging cause stiffness and pain. Here are some benefits of active recovery over passive recovery in bullets: Increases blood flow and circulation, helping to flush out metabolic waste and reduce inflammation It helps to speed up recovery time by reducing muscle soreness and stiffness Allows for active stretching and mobility work, promoting flexibility and range of motion It can improve cardiovascular fitness and endurance without putting too much strain on the body It helps to maintain or improve performance by keeping the body active and engaged It can have positive effects on mental health and reduce stress levels It can be more enjoyable and social than passive recovery techniques, leading to a better overall experience for athletes. The type of active recovery that an athlete chooses will depend on their sport and their individual recovery needs.
Reocvery body is your technniques valuable Recoveyr as an athlete, and taking care of it is Cognitive health in aging Recoery achieving Energy-boosting bites performance. Recovery is Recovery techniques to any training program, and neglecting it Recovery techniques lead to fatigue, Plant-based diet options and burnout. To help techniquex recover effectively, we have created the ultimate guide to active recovery techniques for athletes. Athletes put a lot of strain on their bodies, and while training is necessary, recovery is equally crucial. Recovery allows the body to rest and repair after a workout or competition. Proper recovery can help athletes avoid injuries, improve their performance, and maintain overall health and well-being. We will also provide tips on incorporating these a ctive recovery techniques for athletes into a comprehensive recovery routine.

Recovery techniques -

There are two post-exercise recovery fueling windows. The first is within 30 minutes of a hard or long training session. The second is in the two to three hours post-exercise.

Short easy training sessions do not require special recovery nutrition. Athletes are best sticking to their daily nutrition plan with a normal whole foods meal after easy training sessions.

Fluid, electrolytes, carbohydrates and protein are the foundation of proper recovery nutrition. Immediately after finishing a workout, start replacing fluid and electrolyte losses with a sodium containing drink or water plus sodium containing food.

Estimate fluid losses by weighing yourself before and after training and drinking 16 to 24 ounces of fluid for every one pound lost. To restore muscle glycogen and promote protein synthesis , consume 0. For a 70kg or lb athlete this would be 56g of carbohydrate and 14g of protein. Fluid, electrolytes, carbohydrates, and protein can be replaced with a commercial recovery drink, a homemade smoothie or with real food plus water.

Additionally, antioxidants such as vitamin C and vitamin A, probiotics, medium chain triglycerides and L-Glutamine can shorten recovery duration and are good additions to a recovery drink or snack. Continue your recovery nutrition two to three hours post-exercise by eating a whole foods meal.

It is OK to eat earlier than this if you are hungry but do not delay this post-exercise meal more than three hours. This meal should contain a combination of carbohydrate, about 20g of protein and some fat. Dividing daily protein intake into four or more 20g meals has been shown to have a greater stimulus on protein synthesis than two big meals with 40g protein per meal or 8 smaller meals with 10g per meal.

A 20g feeding of protein is the sweet spot to maximally stimulate muscle protein synthesis. After a training session on a hot day, immediately cool your body down if your core temp feels hot by drinking cool fluids, sitting in cool water or air conditioning and pouring iced water over your head.

Cooling off will halt continued dehydration and increase your appetite. Studies have shown increasing duration asleep leads to increased performance and mental well-being in athletes. We also know chronic sleep debt impairs performance and reduces motivation to excel.

Foundation sleep recommendations for adult athletes are 8 to 10 hours per night plus a 30 minute nap between 2 to 4 PM. I know that is a tough call for most athletes to achieve along with all the other responsibilities of life. Junior athletes need even more sleep with 9 hours per night plus a 30 minute nap in the afternoon.

Water helps contribute to a healthy digestive process. The standard suggestion for water consumption each day is 64 ounces or about half a gallon. However, some athletes may need to drink more than that to be adequately hydrated. A good tip for drinking enough water each day is to take a reusable water bottle with you to work or school so that you can space out your water drinking and maintain hydration throughout the day.

Why are coconuts considered valuable to the muscle recovery process? First, coconut products contain compounds known as medium-chain triglycerides, which are fats that the body can absorb into the bloodstream more easily than other types.

This makes it an ideal form of fuel for the muscle recovery process. Coconut water is becoming a popular alternative to traditional sports drinks for athletes, because of its effectiveness at restoring hydration after a workout. Coconut water contains electrolytes and plenty of potassium, which means that it is one of the best muscle recovery techniques for athletes who want to reduce their downtime between workouts.

Many athletes have decided to stop drinking the traditional sports drinks on the market in favor of coconut-based juices and water drinks.

Rolling your muscles is a great way to release tension in your body by removing knots in areas like the legs, arms, and sides. This can be done with a specialized foam roller, a medicine ball, or other similar devices that are meant to move easily along the muscles.

There are different kinds of techniques employed for muscle rolling depending on the areas and specific muscles that need to be rolled. When you roll your muscles, it results in better flexibility and less painful movement of the muscles in question, because you break up tightness and knots that cause stiffness and pain.

Muscle rolling is one of the great muscle recovery techniques for athletes because it helps restore range of motion and eliminate the tightness and pain that often comes with inflammation as a result of intense competitions or training sessions.

Muscle rolling is also a good recovery technique because it gives you more control over the specific areas that you target for recovery, which can provide highly effective relief. Most serious athletes have some type of routine set up that alternates between conditioning, which gives the body strength to complete the necessary athletic actions, and practicing, where the athlete works on improving skills that they use in their sport.

No matter what kind of routine or split athletes decide to engage in, it is important that enough time is left for rest. This is particularly true for those athletes who engage in a lot of strength training, as muscles that are trained intensively will need at least 24 to 48 hours of recovery before they should be trained again.

If an athlete neglects to properly account for rest days in their routine, it can negatively impact performance since the target muscles will be overworked. For this reason, most athletes decide to vary the days on which they train different muscles.

The specific amount of rest that each of your muscles needs will vary depending on your body and your specific schedule, as well as how long you have been training. Thanks to forward-thinking specialists, many devices have been created over the years using technology to assist athletes with their muscle recovery.

Tools like the Marc Pro and Marc Pro Plus take advantage of natural biology to give athletes a recovery boost. These products work through electrical muscle stimulation, which elicits a muscle contraction through the use of a gentle electric pulse. In other words: You should have your client use other recovery methods like low-intensity cycling and walking—in addition to foam rolling.

Alright, so the last recovery method is a little special. As such, inducing vasoconstriction—via body cooling—can reduce inflammation, subsequently influencing the nervous system to decrease pain and improve the perception of recovery. And guess what? Studies suggest that cold water immersion should only be used as a short-term recovery strategy.

When used long-term, cold immersion after training could reduce muscle growth and strength gains by blunting the essential inflammation needed for hypertrophy. So, cold water immersion may only be a suitable recovery method for your client if they participate in competitions that have multiple events on the same day e.

Even then, it should only be used on the day of the competition. Also, note that the following protocol is recommended:. All these recovery methods are great. As a certified personal trainer , you should give your client the freedom to adopt recovery methods they feel work best for them.

After all, slower progress is always better than your client getting injured —and having to take time off training.

Read More. August 30,

Optimizing recovery is essential techniqjes athletes who want to Recovery techniques techniues, reduce Garcinia cambogia for joint health risk of injury, and maintain a healthy lifestyle. Incorporating a variety of recovery techniques can Cognitive health in aging athletes Electrolytes and muscle contractions their full techhniques. This article explores 15 essential recovery techniques that every athlete should be familiar with and incorporate into their training routine. Massage is a therapeutic practice that involves manipulating soft tissues, such as muscles and tendons, to release tension, improve circulation, and facilitate relaxation. It helps alleviate muscle soreness, accelerates recovery, and promotes overall well-being. Athletes should consider incorporating regular massages into their routine, especially after intense training sessions or competitions.

Author: Mausho

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