Recovery and performance go hand and hand. As we look for performance to improve, our ability to recover must be riding right there next to it. This is true for both physical and mental performance. If we are in the gym or in the office, we need to learn to master this relationship. Let’s be honest, we could all use a few tips for recovery to get things going.
The health and wellness world is full of muscle tools and massage guns that look legit. We chalk up money left and right for the next best “feel good” thing. Are these really the answer to your best recovery? Before I go too far, I’m not saying these tools don’t have a place in recovery, but I think it’s what we can do for our bodies on the INSIDE that makes the world of difference. The best part about it is that you have all the control to do it yourself. Check out my top three tips for improved recovery:
The 3 Step Process: Recovery Tips
- SLEEP: it’s #1 on the list for a reason because above all else our ability to recovery at every level imaginable starts with good quality sleep. The things that occur (or don’t) during sleep is truly remarkable. From the regeneration of brain connections to the regeneration of muscle tissue cells and literally a million other things beyond this blog sleep will always be my #1 recommendation for recovery. A few tips on sleep. Shoot for 7-9 hours, make sleep a consistent pattern in your life, and keep your room cold and dark.
- DIET and PROTEIN: the body needs protein to rebuild tissues, especially when stressed with exercise and movement. Generally, within 1g of protein per pound of body weight (ideal body weight) is a good place to start. Meaning, if you weigh 140#, but a more lean and secure body weight for someone of your stature and frame would be 130#, we can shoot closer to 130 g of protein per day. There is some give and take here, but generally, we need to put some attention on getting enough protein every day. For some people this is a huge diet shock and isn’t immediately obtainable, so give some wiggle room there and time to change your habits. Protein should primarily be taken in through food sources. Both animal or plant-based options can provide valuable nutrients. I l guide people to increase their intake of green leafy veggies as well on a daily basis for the positive anti-inflammatory-like effects that have been shown to occur with doing so. A salad a day literally could do us all wonders! Otherwise, keep your diet clean with whole or natural food. Pay way more attention to things you can pick by hand from the produce section than boxes you can pull off a shelf.
- ACTIVE REVOCERY: this could mean a lot of different things for different people but the emphasis here is choosing movement over sitting and using tools to decrease your muscle soreness and improve your recovery. My suggestion for active recovery tends to fall along the lines of SLOW and STEADY for 20-30 minutes or so. This could be aerobic work on an erg machine like a rower, or maybe a hike outdoors. Toss some active mobility work in there or hit a yoga class, the options are endless. Allow your body to do what it is designed to do. I promise you the internal designs of our bodies are far superior and methodical than any massage gun. At the end of the day, if you want to break out a foam roller or some voodoo floss these can be helpful too but remember it is AND not OR. Use them both but prioritize the body and movement.
Now, Take Control!
Using these three tips is a great starting point to improving your recovery. Sometimes the hardest things to do is what is most simple and right in front of us. Each of us has our own special needs when it comes to recovery and performance. If you feel you have more room to dive in on this, set up a FREE 15 Minute phone consultation with us and see if we could be a good fit for improving your recovery and performance. Take the time to invest in yourself, I don’t think you’ll be disappointed!