Achieving Optimal Recovery

Optimal recovery means all body systems have returned to the state they were before exercise. The formula we promote is this: Work + Rest = Success. Recovery is a limiting factor. The better an athlete can recover, the sooner and better he can train. The process of recovery (regeneration) gets less attention than it should. Every athlete should have a systematic plan that includes recovery activities on a daily, weekly, monthly, and yearly basis. The Gatorade Sports Science Exchange Roundtable offers recovery tips, which are laid out below. 

STRETCH

Overly aggressive stretching before exercise puts you at risk for damaging the very tissue you are trying to protect. Stretching after exercise will minimize muscle soreness and may even help prevent future soft tissue injuries. Before activity, more active type-stretching routines are recommended. After exercise, the emphasis should be on passive or static stretching.

CARBOHYDRATES

The muscles are primed for quick restoration of their carbohydrate fuel reserves (glycogen) immediately after exercise, so don’t wait to long to start eating foods and drinking beverages rich in carbohydrate. Pretzels, fruits, energy bars, and sports drinks all contain large amounts of carbohydrate.

PROTEIN

Some proteins are broken down during recovery after exercise. For a faster buildup of muscle proteins during recovery, include a small amount of protein in the foods you eat. Milk, cheese, eggs, nutrition shakes, sandwiches, and energy bars provide carbohydrate and protein. Look for easily digestible protein sources following strenuous exercise.

FLUIDS 

Replacing lost fluid is crucial. Top off your supply of fluids by drinking before exercise, continue to hydrate every 15 or 20 minutes during a workout, and replace any body weight lost during exercise by drinking while you recover.

SLEEP

There is plenty of evidence to show that a lack of sleep can have an adverse affect on training and competition. You might get by for a day or two with inadequate sleep, but it will catch up with you sooner or later. It’s not eight hours for everyone – could be less, could be more. Then try to establish a routine that will allow you to get what you need to perform well. Understand that sleep is divided into 1.5-hour cycles. If you can time sleep cycles in increments of an hour and a half (1.5 hours, 3.0 hours, 4.5 hours, 6.0 hours, 7.5 hours, 9.0 hours), you have a better chance of waking up refreshed. The idea is to awake at the top of the cycle instead of at the bottom. And don’t dismiss the power of a 20-30 minute nap during the day.