Nutrition & Recovery

Your body requires adequate amount of sleep in order to repair the damage created by training. You make gains when you sleep. Therefore, if you don't sleep or your sleep is random, your performance will be affected and you will not recover as fast.

Learn to properly warm up and how to cool off. If you do not stretch and your bodies natual range of motion is restricted you are more likely to get injured. Imagine bending a tooth pick versus a rubberband. The toothpick will snap when pushed too far, while the rubberband just keeps going. When you are loose and have full range of motion, you will be stronger, less likely to get injured and will perform better.

Dynamic stretching for warm ups

Static stretching for cool downs

Try Yoga

Restless and always tired. Your performance continues to drop no matter what you do. You are cranky and you keep getting weaker. Pushing yourself harder and faster and longer is not always the answer. Listen to your body. The answer is progressive overload.

You wouldn't just try and squat 500lbs if you've never squated before and tell your body to push through the crushing affect of that weight. You would train and progressively load more and more weight on. Same thing with training.

Recovering from an injury is the most stressful and agonizing time if you are an active person. You need to take it slow and follow your rehab until you are 100%. If you start to early you will only injure yourself more or worse - permantely damaging yourself beyond recovery.

If you do not have a Physical Therapist to issue you a rehab program google your condition and add rehab at the end. Look for the links with university links or medical journals. Stay away from all generic sites. Look for medical journals and university links.

Becareful with dehydration and overtraining. Both of these is pushing your body too far which could lead to Rhabdo which is a condition where lack of water causes your muscle to tear from overexrtion and leaks toxins that your liver and kidney cannot filter. This can lead to kidney/liver failure.

Becareful of drinking too much water and not replinshing your electrolytes. Whenever you have long training days make sure to drink 50/50 water to gatorade mix to make sure you do not get hyponatremia.

Using Icebaths/cold tubs to help stop the inflammation process and help speed up the recovery procress. Helps numb the soreness and allows you to perform when otherwise you'd be to sore too.