RECOVERY METHODS.

1. Movement-Based Recovery

These keep the body active without overloading it:

• Active Recovery Workouts: Light cycling, swimming, or walking the day after hard training.

• Mobility & Stretching: Dynamic warmups before and static stretching after workouts.

• Foam Rolling / Self-Myofascial Release: Helps release muscle tightness and improve blood flow.

• Yoga/Stretching Practice: Enhances flexibility, mobility, and core strength while reducing stress.

• Eccentric/Controlled Movements: Low-load body control exercises to reinforce patterns.

2. Sleep

The most powerful recovery tool:

• 7–9 Hours Per Night: Deep sleep supports hormone regulation (especially growth hormone).

• Sleep Routine: Consistent bedtime and wake-up time, even on weekends.

• Sleep Environment: Cool, dark, and quiet room with limited blue light before bed.

• Power Naps: Short naps (15–30 minutes) during the day can aid CNS recovery.

3. Nutrition

Fueling the body with the right nutrients:

• Protein: Supports muscle repair (e.g., lean meats, chicken, fish, egg whites, legumes, protein powder). Aim for .8g per lb of lean body weight per day

• Carbohydrates: Replenishes glycogen stores (sweet potatoes, oats, fruit, rice).

• Healthy Fats: Reduce inflammation (avocados, nuts, seeds, olive oil, fatty fish, egg yolks).

• Post-Workout Meals: Aim for a protein + carb-rich meal within 1–2 hours post-training.

• Hydration: Electrolytes and water to support cellular function and performance. .5oz per lb. of bodyweight on non-training days- .75oz per lb. of bodyweight on heavy training days.

4. Supplements

(Not a substitute, but helpful when used correctly):

• Protein Powder: Convenient source of high-quality protein.

• Creatine Monohydrate: Supports muscle recovery and performance.

• Omega-3 Fatty Acids: Reduce inflammation and joint pain.

• Magnesium: Helps with muscle relaxation, sleep, and nervous system regulation.

• Zinc: Supports recovery and immune function.

• Vitamin D: Essential for immune health and muscle function (especially in winter).

• BCAAs / EAAs: May reduce muscle soreness in some athletes, though mixed evidence.

5. Mindfulness & Nervous System Recovery

Training is as much mental as it is physical:

• Breathwork: Box breathing, nasal breathing, or diaphragmatic breathing to calm the nervous system. Vital during rest efforts, post workout, and during the day/times of stress.

• Meditation: Supports mental recovery and stress regulation. Aim for 10-30 min per day.

• Cold Exposure (e.g., Ice Baths): Reduces inflammation and soreness (timing matters). 2-3 times per week, 1-3 mins per exposure, 45-55 degrees. Post workout or in the morning.

• Heat Therapy (e.g., Sauna): Increases circulation and relaxation; supports recovery. Post workout when possible or in the morning.

• Contrast Therapy (Hot-Cold): Stimulates circulation and may reduce muscle soreness.

• Journaling or Gratitude Practice: Helps regulate emotions and mental fatigue. Create a daily routing, great for morning routines or evening routines.

6. Recovery Tools & Technologies

Add-ons that can support recovery:

• Chiropractic Care/Massage/Manual Therapy: Relieves muscle tension and improves mobility. Creates a better foundation, regulates nervous system, and much more.

• Compression Garments: May reduce soreness and aid circulation post-training.

• Percussion Tools (e.g., Theragun): Targets muscle knots and improves blood flow.

• Normatec / Pneumatic Compression Devices: Used to flush out metabolic waste.

7. Lifestyle & Stress Management

Training stress adds to life stress:

• Time in Nature: Walking barefoot or sitting outdoors improves mood and recovery.

• Social Connection: Positive relationships can reduce cortisol levels and improve mood.

• Limit Alcohol & Excess Caffeine: Can impair sleep and recovery.

• Work-Life Balance: High work stress = slower recovery. Mitigate stress anywhere possible.

Want more help? Contact me.

See ya out there!

Coach D.