Tips for Post Workout Recovery
The most important thing you can do for your recovery is program it like you would any other session, make it a “have to do” for yourself daily. Targeted recovery protocols followed daily will ensure you are ready to give 100% each session. It will also aid in injury prevention, stopping that cycle of overtraining, injury, rehab and subsequently starting over at the same point every 3-4 months.
Think about this for a second…Imagine if you could train uninterrupted from fatigue (other than the normal amount from training), injury and sickness, for 12 months. Don’t you think that increased volume in training would make you fitter, faster and stronger, more robust, hitting more Pb’s. Recovery makes the difference. So do the following and watch what happens.
- Nutrition – hands down the quickest way to sort yourself out. Eat to recover and eat to perform. Lets cut the bull#hit for a second and all admit that we all really know that any window we can through and grab food from is bad. That sugar is not good for us. That if we could just be bothered to use Google we could find someone who could help us sort our diet if we were really serious…or even better, turn the TV off and read a book about nutrition. Be accountable for that movement of your hand to your mouth.
- BCAA’s – Pre, during and post training we can use these. I’ve been using Bodyscience supplements for years and this is a daily must for me, and the athletes/clients I train.
- Compression – I advise to wear these after training and while you sleep…it will kill the sex life every now and again but its better for recovery. Compression socks and compression longs are great for long travel…flights/car/boat transient’s as well.
- Water – Drink water!! I body needs it and we think better (cognitive function improves) with it. Our physical performance will also decrease up to 30% with a simple 500ml loss of fluid.
Sleep – If sleep is cut short, the body doesn’t have time to repair memory, consolidate memory, and release hormones. It also improves mood, performance and concentration…aim for 8 hours per night. If you cant then studies have shown that 20min naps during the day are the next best thing.
- Training Cycles – You can’t go all out all day every day. No matter what social media suggest. You need to abide by certain rules, biological rules that can’t be ignored…they just are. Three to four week training blocks are best, where you increase the load/intensity for 2-3 weeks and then back it off on the 3rd or 4th week…its what we call “unloading”. Be smart with your training and you’ll be able to train for longer.