Recovery and Performance



"A workout is only as good as the recovery that follows."


Various techniques are available for recovery. Understanding how to use these techniques is during training is just as important as knowing how to train effectively. Training programs continuously progress and implement new loads and intensity, but the recovery methods used often do now keep pace. This gap can produce setbacks for athletes and studies how shown that 50 percent of an athlete's final performance depends on the ability to recover. If the recovery is inadequate, adaption may not occur.


No single factor controls recovery, but instead various contribute to varying degrees. Factors include age, sex, training experience, emotional state, food, and environment. An older old generally takes longer to recover compared to younger athletes. On the other hand, athletes who are better trained and more experienced require less time to recover because their bodies adapt more quickly to the stress compared to less experienced athletes.


For best results, athletes should use recovery techniques after each training session and, more so during specific preparation and competitive phases. Below you'll see some of the most effective methods for recovery:


Sleep

Sleep is the time when the body recovers from the stresses loaded upon it, and the repair of muscle and connective tissue begins. To function at full capacity, athletes most require about 10 hours of sleep throughout the day, so this could include sleep in the form of naps. On top of that, athletes should have regular sleeping habits to maintain the circadian rhythm of the body.


Food

We all know that food is essential for our survival, but it is also essential for our athletic performance. Ideally, athletes should maintain an energy balance each day; that is, their daily energy expenditure is about the same as their energy intake. If an athlete is losing weight during rigorous training periods, they are probably not consuming enough calories.

Proper nutrition is essential for muscle tissue recovery and obviously as energy. Not only is protein needed for the build-up and repair of muscle tissue, but studies have also shown that muscle tissue recovery is delayed when an inadequate amount of carbohydrates are stored.

It is advisable to concentrate the highest percentage of daily carbohydrates intake around the training session and to maintain the macronutrient proportions to 55 percent carbohydrates, 30 percent protein, and 15 percent fat.

Supplements can be used as well to make sure that proper nutrition is achieved. Athletes should especially not shy away from vitamins and minerals supplements. Studies have shown that athletes typically experience a deficiency in all vitamins, but vitamin A. Research is all clear that after a workout a mixture of fast carbohydrates(e.g., Vitargo S2) and fast (e.g., whey isolate) since this will reduce muscle catabolism, limit suppression of the immune system, reduces muscle damage and therefore, speeds post-training recovery.


Massage

There are several forms of massage, traditional massage, foam rollers, massage gun, and more. However, their purpose is about the same; to manipulate the soft body tissues of the body, also known as myofascial release.

The mechanical effects of massage include relief of muscle fatigue and reduction of excessive swelling. The mechanical pressure and stretching of the tissues help mobilize myofascial adhesions and increased blood circulation. The increases in blood flow in the massaged area are from the squeeze of the relax muscles, which opens the capillaries. The capillaries can go from 4 percent open at rest and increase o 35 percent open through massage. Myofascial release techniques are fundamental for peak performance and can be used every day as well as competition days. However, deep tissue massage should be planned two to three days before a competition.


Psychological

Psychological recovery involves factors such as motivation and willpower, which be affected by stress from both physical and psychological stimuli. The lifestyle of an athlete almost always affects an athlete's rate of recovery. The recovery process can be negatively affected, for example, by a poor relationship with a significant other, parent, teammate, or coach. Therefore an athlete who experiences deep emotional problems that affect his or her motivation may not fully recover between physical workouts.

Relaxation techniques, such as yoga and mediation, can significantly improve an athlete's ability to focus. If the brain is relaxed, all other parts of the body assume the same state. Therefore, relaxation techniques should be performed at least a few times a week, if not every day, to make sure that the mind and body get the recovery that it needs.


Stretching

Stretching is also strongly recommended as recovery, especially after a training session. After the great muscle contraction that is typical, especially for strength training, muscles are slightly shorter. It takes several hours for them to return to resting length. One to three minutes of stretching helps the muscles reach their resting length faster, which is optimal for biomechanical exchanges at the level of the muscle fibers. Stretching also seems to help against muscle spasm. Simple static stretching or PNF stretching is recommended after a workout and hold the position for about 30 seconds. Imagine spending as little time as three minutes stretching for your body to recover faster, which most likely will lead to better results.


Summary

Recovery is as essential as the training session itself. Use these tips to aid your recovery so you can reach your potential.


Do you want to learn more? Check out these links

Book

Research

Research

CONTACT

Feel free to contact us regarding training or any other related topic. We are open to work with all kinds of challenging projects when it comes to training.
  • Instagram

Copyright © 2020 First Performance. All rights reserved