RECOVERY

By May 31, 2022 Nutrition, Performance

RECOVERY

POST EXERCISE NUTRITION

Exercising at a high intensity is demanding on the body and requires a large amount of energy.

Post workout nutrition plays a vital role in replenishing the body and maximising the recovery process in order to return to training as soon as possible.

Post Exercise Nutrition Protocols:

  • Consume moderate to high levels of both carbohydrates and protein.
  • Consume 1-2 litres of water to replenish fluid loss from exercise.

FOAM ROLLING

Foam rolling is a muscle massage technique used to increase blood flow to the muscles and is an effective tool to add to your warm-up and/or cooldown/before and after exercise. Incorporating foam rolling into your routine can: • Relieve muscle tightness, soreness, and inflammation. • Increase joint range of motion. • Increase sprint performance.

STRETCHING

Stretching is vital in maintaining muscle flexibility and joint mobility and is crucial as a form of recovery within any exercise regime.

Performing regular stretching can:

  • Keep the muscles flexible, strong, and healthy.
  • Increase joint range of motion.
  • Prevent muscles from shortening and becoming tight.
  • Decrease the risk of joint pain, strains, and muscle damage.

BREATHWORK

Breathwork (diaphragmatic breathing) is used to improve our emotional and physical state and to decrease stress. It is extremely beneficial as a mental recovery technique as it has been shown to:

  • Reduce cortisol (stress hormone) levels.
  • Increase concentration levels.
  • Reduce symptoms of anxiety, depression, and chronic pain.
  • Help regulate emotions.

SELF CARE

Taking charge of your physical and emotional health is key to mental recovery. Practicing good self-care can make recharging much easier.

Try these tips:

  • Make enough time for restful sleep.
  • Spend time with loved ones, but don’t overdo it — alone time is important, too.
  • Try to get some physical activity each day.
  • Eat nutritious meals and stay hydrated.
  • Try meditation, yoga, or other mindfulness practices for improved relaxation.

SET BOUNDARIES

Setting limits on the time you give to others can help you manage mental fatigue.

To start, try these tips:

  • Prioritise. Decide which tasks are less important and set them aside.
  • Delegate. You can’t do everything yourself!
  • Leave work at work. After leaving work, focus on relaxing and recharging for the next day.
  • Be firm about your needs. Explain that you need some support in order to take care of your health and manage your workload productively.

NUTRITION TIP: DON’T FEAR COFFEE

Despite some controversy over it, coffee is loaded with health benefits. It’s rich in antioxidants, and some studies have linked coffee intake to longevity and a reduced risk of type 2 diabetes, Parkinson’s and Alzheimer’s diseases, and numerous other illnesses The most beneficial intake amount appears to be 3–4 cups per day, although pregnant people should limit or avoid it completely because it has been linked to low birth weight However, it’s best to consume coffee and any caffeine-based items in moderation. Excessive caffeine intake may lead to health issues like insomnia and heart palpitations. To enjoy coffee in a safe and healthy way, keep your intake to less than 4 cups per day and avoid high-calorie, high-sugar additives like sweetened creamer.

Do you have any tips that you’ve picked up yourself? We’d love to hear them. Tag us in your tips & tricks in health and nutrition stories on IG at @plc_coaching_