7 Tips for Quicker Recovery
Do you seem to wake up feeling MORE tired? You’re not alone – many people do!
There could be a number of reasons behind what is preventing you from recovering optimally:
- Are you overtraining?
- Are you eating properly?
- Are you sleeping properly, and consistently?
- Is it a combination of all these things?
So, just how are you supposed to increase your rate of recovery? Here are 7 tips that will help.
7 TIPS FOR QUICKER RECOVERY:
- Low Intensity Steady State (LISS) cardio training – Done below 60% of your maximum heart rate for 20 minutes to max of 30 minutes. You could opt for some light resistance work, working joints on multi-directional patterns. Moving a little helps reduce more lactic acid build up and promote more blood flow to damaged tissues.
- Supplementation – It can be hard consistently eating a variety of foods that have all of the micronutrients our body needs to function optimally. You may benefit from supplementing your diet with additional vitamins and minerals to help with you recovery;
- Magnesium – we recommend a Magnesium supplement that contains Magnesium Malate, Glycinate and Citrate. Supplementing with this ‘master mineral’ in the evenings will boost immunity, improve sleep quality, reduce muscular cramps and improve recovery. Despite the name, Epsom salt is actually a compound containing magnesium, sulfur and oxygen and may also help with relaxing your muscles, and managing your stress levels.
- Omega 3 – Omega-3’s are polyunsaturated fatty acids renowned for their anti-inflammatory effects. They are essential for cardiovascular health, joint health, hormone production, blood sugar levels and brain health which can be extremely beneficial for overall recovery and stress management.
- Curcumin – a natural anti-inflammatory and powerful antioxidant found in Turmeric; a bright yellow fragrant spice widely used in cooking. While a small amount of inflammation is necessary muscle regeneration, chronic inflammation can lead to excessive soreness and discomfort in your muscles. We advocate using C3 Curcumin Complex – it contains 3 different bioactive forms of curcuminoids from turmeric. This blend has been shown to help neutralise free radicals to support the heart, colon and liver.
- CBD oil – Some studies have shown that CBD oil can help with reducing inflammation and by interacting with neurotransmitters to reduce pain.
3. Self Myofascial Release – Examples of this include foam rolling, and massages. This can promote recovery by breaking down tightness inside the muscle, causing it to relax. Low level soft tissue work is more than enough stimulus to promote muscle relaxation. Getting the muscles to relax is the main goal.
4. Hot and Cold Therapy – Examples of cold therapy include ice baths/showers and cryotherapy, whereas examples of heat therapy include hot baths, saunas and steam rooms. Cold treatment is believed to help reduce inflammation by causing blood vessels to constrict and reduce blood flow. Applying heat therapy causes blood vessels to dilate, thereby promoting blood flow and the transportation of oxygen to the damaged areas. Alternating between these two methods is called Contrasting Therapy which is intended to aid in recovery and blood circulation throughout the body.
5. Mindfulness – Meditation, breathing, yoga, or anything that helps relax your mind and encourages you to be present. Managing your stress levels will help you sleep better, be more present during training sessions, and overall assist in helping you get into a good headspace which all aids in speeding up the recovery process.
6. Nutrition and Diet – Not only to fuel our work out but to also promote recovery. Adding more foods with anti-inflammatory properties like turmeric, ginger and garlic. Also adding some high magnesium food like spinach, squash and mackerel. Avoid sugars, alcohol, dairy, deep fried food and alcohol as these promote even more inflammation outside of training.
7. Sleep – This is the most important way to recover, although it is often the last on many people’s list of priorities…and, it’s completely free. Sleep is essential for proper brain function, immune function, recovery, growth and memory. Sleeping 8-9hrs per night is recommended for the body to fall in its natural circadian rhythm so that it can help itself from all the hard training you’ve done and start healing. It does all the repair process during this time for muscle growth and it helps you retain information on technique, drills, work s and studies they’ve done that day.
To be able to train optimally, it is important to prioritise your recovery. It is wise to remember to periodise your training to avoid accumulating too much fatigue and to avoid overtraining. It’s best to seek professional help if you’re struggling to stay on track. Get yourself a coach that knows about the goal you are trying to achieve, or the sport you’re passionate about. They will give you a structured plan to follow that works with your history, current lifestyle, and future goals. They will also help keep you accountable and be on top of you when you’re in the gym and also outside of it.
Article by: Paolo Esguerra, Hybrid Personal Training, MMA & Fitness