Recovery…it’s just as important as training and nutrition, in my opinion. When your body is fully recovered, you can perform at a higher level, and get a better overall workout in.
Here are my main focuses when it comes to recovery:
It is full of Omega-3 fatty acids, which help reduce inflammation. Our bodies can not make Omega-3s, so it is important to supplement them. You can also get them from foods like fish, leafy green veggies, walnuts, flaxseed, etc. I take two fish oil capsules, once a day.
EPSOM SALT BATHS.
This is one of my favorites! I love making a hot bath with a couple cups of epsom salts. It can help relieve muscle soreness, and taking one right before bed, can relax you more for better sleep, which is my next recovery point.
I try to get 8 hours minimum, and I know as a mom of a two-year-old, it’s not always the easiest. If you have a really hard workout, or a race, or competition, I recommend even more sleep that night. While we are sleeping, growth hormone is naturally released which aids in muscle recovery. Also our brain and body is mostly at rest, and energy can be used to restore muscle. And that brings me to another important recovery element, carbs, which I talk more about below, but having some carbs before bed allows your body to use them to aid in recovery while you sleep.
Carbohydrates are your body’s preferred fuel source. Getting in enough carbs will help with recovery, as well as replenish your glycogen stores, in your muscles. This is why, if you are a Macros Lab client, you know we eat a 2:1 ratio of carbs:protein both pre and post workout (for energy and recovery). Those carbs, post workout, replenish glycogen stores and help transport the protein back to the muscles for optimal repair.
ACTIVE RECOVERY & REST DAYS.
You have to listen to your body. I try to take at least one rest day a week, and one active recovery day a week. On these days I might take the dog on a long walk, or row an easy 4k and do some mobility work. I find for me, moving a little bit, can improve muscle soreness, whereas being completely sedentary can make it worse. But most of all, I try to listen to my body, and if it needs an active recovery day instead of a full active day, that is what I do.
If you guys live in the Indy area, you have to check out ABY Wellness
They are amazing for recovery, and offer many treatments from cryotherapy to normatech sessions. And I mentioned epsom salt baths for recovery, their float they offer takes that idea to a whole-nother-level! Here is a list of all the services they offer.
Remember if you are not making recovery a priority, now is the time to do so. You’ll see a big improvement in your training and how you feel in general. Let me know if you have any questions at all.