Maximizing Recovery after Training
Exciting new scientific research is uncovering the secrets of maximizing muscle recovery in short periods of time. The old methods of resting to recover seems to be the least optimal method of muscle rejuvenation. Strategies such as low intensity work-outs, cool water immersion and specific timed nutrition have replaced our down time as productive recovery time.
After an intense practice or performance, muscles need controlled but increased circulation. The process of muscle contraction alters the normal restorative blood circulation and total rest is a slow method of blood redistribution. Yet, progressive increases in circulation can be very beneficial to removing lactic acid and debris while increasing the tissue blood perfusion rate. Strategies such as elevation of the legs for 25 minutes, cool water exercise in the pool, dynamic stretching with movement versus long holds and localized massage are all helpful.
Our muscle energy is fuelled by the food and fluids that we consume and the replenishing of good nutrition is essential to muscle recovery. In the initial hour post exercise, fluids and carbohydrates need to be replenished in 2-3 servings such as bagel with vegetable soup and a glass of milk. Within the next 4 hours, proteins and amino acids should be added to each meal to enhance muscle recovery.
Sleep is very helpful not only to muscle energy but more importantly to coordination, balance and mental focus. In the short term, meditation and power naps can refuel these functions but over a 24 hours period, aim for 8-10 hours of rest.
Sample Recommendations:
Short Term Recovery of 15-60 minutes after training.
Intervention |
Specifics |
Benefits |
Indications |
Side Effects |
Exercise |
Cool Water |
Circulation |
Fatigue |
Warm-up Needed to restart. |
Stretching |
Light with Movement |
Maintain Flexibility |
Mild Tension and Soreness |
Balance and Time Required |
Massage |
Localized with Ice |
Reduce Spasm |
Local Pain |
Warm Up Needed to restart. |
Rest/Sleep |
Meditation |
Mental Focus |
Irritability |
Need Practice before an event |
Nutrition |
Fluids/Glucose/CHO |
Energy |
Sweat/Fatigue |
Plan for Long term consistency |
Intermediate Recovery of 4-48 hours
Intervention |
Specifics |
Benefits |
Indications |
Side Effects |
Exercise |
Low Intensity Exercise or Water |
Reduce Lactic Acid |
Muscle Soreness |
Don't Overtrain |
Stretching |
Deep Long |
Re-setting Length –Strength Balance |
Tension and Tightness |
Over stretching can produce muscle trauma |
Massage |
Deep 45-60 minute session |
Collagen Repair |
Pain and Soreness |
Localized is better than generalized to avoid feelings of lethargy. |
Rest/Sleep |
8-10 Hours |
Repair/ Immune |
Sleepiness |
Don't change sleep habits at competition. |
Supplements |
Amino Acids and Proteins |
Muscle Repair |
Injury History |
Keep a balance with CHO |