Recovery

Recovery: Nutrition + Lifestyle

If you want to build a strong body, don’t over-estimate strength training or under-estimate recovery! Keep in mind that in order to get results you need both a stress (strength training) and a recovery.

How can I improve my recovery?

• Eating enough protein throughout the day to keep muscle protein synthesis going and amino acids circulating (approx. 20-40 grams every 3-5 hours).
• Consuming carbohydrates within an hour post-workout to lower stress hormones and restore muscle and liver glycogen. Don’t forget about carbs to fuel you before the workout as well!
• Participating in a cool down after your training session which will stimulate your parasympathetic system and initiate the repair and rebuild phase.
• Partaking in recovery techniques on rest days to improve blood flow to the tissues, promote a parasympathetic state, decrease stress hormones, and increase anabolic hormones.

There are many different strategies you can try out to promote recovery. They can be broken down into relaxation techniques or stimulation techniques.

Relaxation techniques include:

1. Meditation
2. Breath work
3. Restorative yoga or stretching
4. Float tanks
5. Soft tissue massage
6. Epsom salt baths
7. Saunas

Stimulation techniques include:

1. Contrast therapy
2. Hot yoga
3. Deep tissue massage
4. Active recovery walk/ jog/ swim/ cycle
5. Ice baths

How do I know if I’m recovered?

Has your temperature dropped?

• A lower temperature first thing in the morning may mean that you didn’t get enough carbohydrates post-workout to restore your glycogen levels. Try to increase carbs post-workout and before bed.

Is your pulse elevated?

• An elevated pulse may mean that you are still in a sympathetic state versus parasympathetic. Be sure to cool down at the end of your session and increase post-workout carbs.

Are you waking up in the middle of the night?

• This is a sign that your body has an increased need for glycogen due to it’s stressed state. Eating some carbs before bed can combat this.

Are you having a tough time falling asleep?

• This may mean your body is still in a sympathetic state and stress hormones are still elevated. Try to partake in box breathing: breathing through your nose all the way down to your belly. Inhale for 3-5 seconds, hold for 3-5 seconds, exhale for 3-5 seconds and hold for 3-5 seconds. Repeat 5-7 times.

How are your energy levels?

• If you are feeling depleted post-workout and can’t seem to function, this may be a sign you need more pre-workout carbs or intra-workout carbs.
• If you are experiencing lower energy levels throughout the week, this may mean you need to increase your active recovery to keep the flow to your muscles. It could also mean you need to increase your carbs.

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