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Recovery is your superpower: 3 ways to optimise now

Updated: Jun 6




woman stretching outdoors

Recovering from heavy exercise is essential for maintaining performance, preventing injuries, and promoting overall well-being. Pushing your limits during workouts is important for growth, but equally important is allowing your body to recover. Effective



recovery strategies can help you bounce back quicker, reduce muscle soreness, and prepare for your next workout. Here are the top three ways to recover from heavy exercise, backed by scientific research my personal recommendations.


  1. Proper Nutrition and Hydration


Proper nutrition and hydration are critical for muscle recovery and replenishing energy stores after intense exercise. Your body depletes its resources as you exercise and you have to put them back! Here’s how to optimize your post-workout nutrition and hydration:


  • Protein and Carbohydrates: Consuming a combination of protein and carbohydrates within 30 minutes to two hours (10-45 minutes being ideal due to insulin sensitivity) after your workout can significantly aid muscle repair and replenish glycogen stores. According to a study published in the Journal of the International Society of Sports Nutrition (Jäger, R., et al. 2017), a 3:1 ratio of carbohydrates to protein is ideal for promoting muscle glycogen re-synthesis and protein synthesis .Liquid nutrition such as whey protein and glucose can help here by getting the nutrients to your muscles fast as they are highly digestible and easily absorbed. If you prefer solid food, then high-quality protein sources such as lean meats, dairy, eggs, and plant-based proteins, paired with complex carbohydrates like whole grains, fruits, and vegetables. can also work, but may not be efficient.


  • Hydration: Dehydration can impair recovery and performance. Drink plenty of water before, during, and after your workout. A hard training athlete can aim for 4 to 5 liters a day. For sessions lasting longer than an hour, consider an electrolyte and carb replenishing drink to replace lost minerals and provide extra energy. A study in the Journal of Athletic Training (Casa, D. J., et al., 2000) emphasises the importance of rehydration in restoring fluid balance and enhancing recovery, so make sure your you drink your water!


  • Antioxidants and Anti-inflammatory Foods: Intense exercise generates oxidative stress and inflammation. Consuming foods rich in antioxidants and anti-inflammatory properties, such as berries, leafy greens, nuts, and fatty fish, can help reduce inflammation and promote faster recovery. Research published in the European Journal of Applied Physiology (McAnulty, S. R., et al., 2011) suggests that these foods can mitigate exercise-induced muscle damage and inflammation. This may or may not be desirable based on the individual training goals and status . Some inflamation after all is a good thing. It promotes adaptation.


  1. Rest and Sleep


Rest and sleep are vital components of recovery, as they allow not only the body but the mind as well to repair and regenerate. Here’s a few tips to maximise the benefits of rest and sleep:


  • Adequate Sleep: Aim for 7-9 hours of quality sleep per night. A review in the Journal of Clinical Sleep Medicine (Watson, A. M.,2017) highlights the role of sleep in muscle recovery and overall physical performance . Establish a regular sleep schedule by going to bed and waking up at the same time every day, even on weekends. Creating a restful environment—cool, dark, and quiet—can improve the quality of your sleep.

  • Naps: Short naps (20-30 minutes) can help rejuvenate your body, especially if you’re unable to get a full night's sleep. The best timing is between 1pm and 4pm. However, avoid long naps late in the day, as they can interfere with your nighttime sleep.


  • Active Recovery: Incorporate low-intensity activities on rest days, such as walking, yoga, or stretching. These activities can help increase blood flow to muscles, reduce stiffness, and aid in the removal of metabolic waste products. A study in the Journal of Strength and Conditioning Research (Tufano, J. J., et al.,2017) supports the benefits of active recovery for reducing muscle soreness and improving performance .


  1. Massage and Stretching


Massage and stretching are effective techniques to alleviate muscle soreness, improve flexibility, and enhance overall recovery. They can be performed using various methods:


  • Foam Rolling: Self-myofascial release using a foam roller can help relieve muscle tightness, improve blood flow, and reduce delayed onset muscle soreness (DOMS). Research published in the Journal of Athletic Training (MacDonald, G. Z., et al.,2013) indicates that foam rolling can significantly decrease muscle soreness and improve range of motion.


  • Static and Dynamic Stretching: Incorporate both static (holding a stretch for 20-30 seconds) and dynamic (moving through a range of motion) stretching into your routine. Stretching post-exercise helps lengthen muscles that have been contracted during the workout and increases flexibility. A study in the Scandinavian Journal of Medicine & Science in Sports (Behm, D. G., & Chaouachi, A.,2011) highlights the benefits of stretching for muscle recovery and injury prevention .


  • Professional Massage: Consider getting a professional massage from a trained therapist, if you can afford it. Techniques such as deep tissue massage, sports massage, and trigger point therapy can target specific muscle groups, alleviate tension, and improve circulation. The British Journal of Sports Medicine (Weerapong, P., et al.,2005) notes that massage therapy can reduce muscle soreness and improve recovery times .



recovery is your super power


Recovery is an integral part of any fitness regimen, ensuring that your body is prepared for subsequent workouts and minimising the risk of injuries. By prioritizing proper nutrition and hydration, adequate rest and sleep, and incorporating massage and stretching, you can enhance your recovery process and achieve your fitness goals more effectively. Remember, listening to your body and allowing it the time it needs to recover is key to long-term success and overall well-being in your fitness journey.


Reach out if you need help optimising your training, recovery or nutrition. I can help you reach your goals!




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References:


  • Jäger, R., et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14(1), 20.

  • Casa, D. J., et al. (2000). National Athletic Trainers' Association Position Statement: Fluid replacement for athletes. Journal of Athletic Training, 35(2), 212-224.

  • McAnulty, S. R., et al. (2011). Effect of resveratrol and quercetin supplementation on redox status and inflammation after exercise. European Journal of Applied Physiology, 111(8), 1547-1555.

  • Watson, A. M. (2017). Sleep and Athletic Performance. Current Sports Medicine Reports, 16(6), 413-418.

  • Tufano, J. J., et al. (2017). Active Recovery: Postexercise Performance and Psychological Effects. Journal of Strength and Conditioning Research, 31(1), 132-145.

  • MacDonald, G. Z., et al. (2013). Foam rolling as a recovery tool after an intense bout of physical activity. Journal of Athletic Training, 48(1), 92-98.

  • Behm, D. G., & Chaouachi, A. (2011). A review of the acute effects of static and dynamic stretching on performance. Scandinavian Journal of Medicine & Science in Sports, 21(2), 282-291.

  • Weerapong, P., et al. (2005). The Mechanisms of Massage and Effects on Performance, Muscle Recovery and Injury Prevention. British Journal of Sports Medicine, 39(7), 543-547.


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