Recovery – Did you know that one of the biggest concerns to athletes and those who train often is how time-consuming their recovery period can be? It’s bizarre to think that rest would be an inconvenience, it sounds relaxing, but in some ways, it can often put you back on your goals if recovery is taking up more time than the days you get to train. What’s going on when we are ‘Recovering’?
- Fatigue and exhaustion.
- Soreness and delayed onset muscle soreness sometimes 24-48 hours after the muscle has been worked.
- Replenishment of nutrients for growth and hydration too.
- Joint and Ligament pain.
- Repairing of torn muscle tissue and fascia.
How do we best go about potentially speeding up the recovery process? Here are our top 5 tips to improve your recovery times:
1. Sleep = Recovery
Don’t go heavy in the gym and light on the sleep. Sleep is integral for repair, cortisol maintenance, hormonal maintenance, and as simple as how you perform in your training or event. You can’t expect to put in 50% effort to your sleep hygiene and get 100% out of your performance. If you are having issues hitting the pillow of a night, consider your Circadian rhythm and what your cortisol profile may be doing.
2. Look after your Fascia.
The days of delayed onset muscle soreness or DOMS is about to go bust as science is discovering that it is actually the fascia that causes the pain more than the muscle. The stretching of the fascia around the torn and engorged muscle is actually what is linked with that delayed pain that stops you from being able to sit down on the toilet properly. What helps with the elasticity of Fascia and connecting tissues required to stretch? our own collagen, fascia is closely packed bundles of collagen that are orientated like a mesh weave in the direction of pull and contraction of the muscle, ensure you’re getting enough in from your diet. (1)
3. Get that blood pumping!
Blood circulation is important not only during exercise but also afterward for nutrient delivery and flushing metabolic waste out of our muscles to prevent it from pooling and contributing to fatigue and pain. Many use amino acids such as Beta-Alanine and Citrulline malate post-workout on the trained muscle group to assist.
4. Get your Amino status sorted
The body needs 20 amino acids to function and grow, 9 of which are completely essential for our health. They are essential because they cannot be formed from other amino acids like the other 11 can be. They have to come from food or supplementation if you aren’t getting enough in from your diet.
5. Dietary Magnesium Sources – Combat the cramp!
There is a tango that occurs between the Calcium influx for the purpose of contracting the muscle, the partner being magnesium to come in and relax the muscle. If you are prone to restless legs at night, cramping, and twitching – You may need to top up on those magnesium levels from either dietary forms usually nuts are very rich in magnesium, or work with your health care professional if magnesium supplementation may be something required for you.
We do have a health care practitioner service available if you wish to consult with one of our incredible in-house practitioners regarding a personal question or concern – follow the link to check out times and pricing guides.