Recently there has been an increased interest in recovery to aid athletic performance.
Ensuring athletes have an adequate balance between different stresses such as; training, competition and personal life demands and recovery is essential to achieve high level performance.
Intense stress whether through physical activity or everyday life through work causes short-term fatigue and often results in impaired performance. This makes us feel uncomfortable and tired which therefore takes time to recover. However once the recovery period is finished it is met with beneficial adaptations which leaves you fitter, stronger and more resilient.
Let's have a look at the different types of recovery routines or strategies in which you can implement into your everyday life to maximise performance and reduce the risk of over training, illness and non-functional over reaching.
The top recovery strategies that we at B-YOND believe if you consistently and comprehensively strive to implement are;
- Sleep
- Hydration
- Nutrition
- Effective warm ups
SLEEP
- Sleep quality and quantity are vitally important for recovery, adults should be aiming for 7-9 hours total sleep every night. During sleep the body goes through tissue repair and this is when the complex neuromuscular and skill development learnt through training and work are consolidated into memories
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There are common signs of sleep deprivation meaning your sleep quality is poor, these are;
- Frequently getting ill
- Waking up feeling exhausted numerous times throughout the week
- Weight gain
- Making lots of mistakes
- Being highly emotional
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If any of the above signs of poor quality are ringing home then we would recommend following some of these sleep hygiene tips;
- Keeping a consistent bed time and wake time
- Reserve the room for sleep (no TV, work or food)
- Keep the room at a cool temperature between 16-18°
- Avoid heavy meals and sugary foods before bed (2 hours prior)
- Consider mediation or breathing exercises prior to bed to help relax body (Mouth Tape for Sleep)
HYDRATION
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Negative effects of dehydration can include;
- Fatigue
- Reduced concentration and reaction times
- Reduced immune system efficiency
- Reduced adaptation to training
NUTRITION
- Adaptation following exercise can be maximised through the correct nutritional intake
REFUEL = Top up your energy stores with good quality carbohydrates
REPAIR = Aim to consume 20-40g of protein every 2-4 hours throughout the day to aid muscle repair
PROTECT = Consuming a variety of different coloured fruit and vegetables daily will improve your immune system and reduce the chance of an illness occurring
General guidelines following intense or prolonged exercise are to consume a carbohydrate and protein snack with fluids as soon as possible (for example; protein shake and a banana) and then follow this will a full meal shortly normally within 2 hours (for example; chicken noodle stir fry)
EFFECTIVE WARM UPS
- A thorough warm up prior to any exercise is important to enhance performance levels but also there is evidence showing that it can also enhance recovery
As a general rule, the warm up should follow the RAMP principle;
R - Raise heart rate
A - Activate the neuromuscular system
M - Mobilise the joints
P - Potentiate the muscles
If you need more information on effective warm ups then please get in touch - hello@b-yondperformance.com