We often think that strength and endurance development is dependent solely on the intensity and frequency of our workouts. Research—and common sense—shows otherwise. In fact, the key to growing bigger, stronger and faster lies in how effectively and quickly you recover from those killer workouts. Think of recovery techniques as the legal form of performance enhancement. Your training regimen, then, really includes a recovery regimen—think two parts to a whole. Here are the keys to recovery:
You cannot, as many people think, “catch up on” sleep. The body doesn’t work that way. You need to get at least eight hours of sleep every night - 10 if you can. Consider it part of your workout, and schedule it just as you would a training session.
Your body also requires water. The Institute of Medicine recommends that men drink 13 cups or 3 liters of fluids per day; women should drink 9 cups or 2.2 liters per day. This does not include the additional amount required due to loss from exercise. The most important thing is that you do not get thirsty as this is a sign that you are already dehydrated.
Your body requires proper nutrition properly timed. The American College of Sports Medicine recommends 25 grams of quality protein with 0.5 to 0.75 grams of carbohydrate per pound of body weight within the first 30 minutes post-exercise. Your body requires 0.7 – 0.85 grams of protein per pound of body weight, preferably spread out over 5 meals (~every three hours), to develop muscle mass.
Our go-go-go lifestyle makes it difficult to ingest the quantity and quality of nutrition our bodies require to remain healthy. To augment your nutritional plan, nutritionists suggest adding some key supplements: whey protein powder; Omega-3 (1200 mg); BCAA with L-Glutamine (5G); Creatine Monohydrate (5G); and Citrulline Malate (2G).
5. MOVEMENT PREP AND STRETCHING
Strength and power without flexibility means you are an injury waiting to happen. But, you should not stretch before warming up (studies show it makes you temporarily weaker). Thus, you must incorporate a movement prep/dynamic stretch routine prior to any workout. After you’ve warmed up, then add the static stretching and a foam roller, to break up knots and further release tension.
6. PREHAB EXERCISES
Professionals have laid claim to the collective summation of Daily Life Activities (such as texting or sitting) in the Modern World is undermining, if not eroding an individual’s capacity to maintain Biomechanical Integrity and correct joint and tissue function when moving. In short, modern living is making individuals move poorly. Prehab exercises can help you correct these deficiencies (http://www.prehabexercises.com/compensation-patterns/).
Whole Body Cryotherapy (WBC) is a research-proven cold therapy that triggers your body’s natural pain and inflammation fighters. Chill in a cold air sauna for 3 minutes, and your body activates its restorative process. The results are relief from pain and inflammation, accelerated muscle recovery, boosted energy levels and vitality, increased metabolic rate and elevated well-being.
8. MASSAGE (Professional) and SELF-MYOFASCIAL RELEASE (Foam Rolling)
Many put off a massage till we are so tight we can barely move. Don’t wait that long. Get therapeutic massages to prevent that in the first place. No Pain – No Gain: myofascial and deep tissue sport massages will release tension and improve range of motion.
Heavy lifting over the years puts an enormous amount of torque on your joints and spine. Structural issues can lead to muscular issues and vice versa. Chiropractors can take almost anything that’s out of alignment and set it right again. Invaluable to preventing serious injuries before they happen.