Recovery

4 r'S OF RECOVERY

REHYDRATE

Your body loses fluids and important electrolytes by through sweat. It's important to rehydrate.

REPLENISH

Glycogen levels are depleted after a workout and it's important to replenish through the consumption of carbohydrates

REPAIR

Repair and regenerate muscle tissue with high quality protein after a workout

REINFORCE

Cell damage and inflammation occurs and your immune system needs to be reinforced with nutritious fresh foods, such as fruits, vegetables, whole grains, fish, nuts, and olive oil

Key Considerations for Recovery Nutrition

Refuel immediately after training
1g of carbohydrate per kg of body weight (0.5g of carb per 1lb)
15-20g of protein
24oz of fluids per pound of sweat lost from session
Electrolytes from sports drinks, salty foods, banana

More to Recovery than just nutrition

FOAM ROLLING

A recent study in The Journal of Strength & Conditioning Research found that rolling out for just a minute can improve your range of motion and decrease delayed onset muscle soreness.

Sleep

Athletes who sleep on average less than 8 hours per night are almost 2x more likely to have an injury than those athlete who average 8 or more hours of sleep per night.

ACTIVE RECOVERY

Helps with the reduction in losses of upper body dynamic strength following eccentric exercise. Great examples are biking, elliptical cross training, or a jog.

Report abuse