Recover Like The Elite Do
Louth Strength & Conditioning
So your tired from training, you have aches and pains and you can’t push as hard as you want in the gym. Well today Louth Strength & Conditioning will give you some simple strategies to help you.
So the fun part of what we do is actually the training and the competing, very few people enjoy the rest of the process to keep us doing what we love.
Optimal recovery is essential to keep us performing at our best, and today Louth Strength & Conditioning will show you how.
Top Strategies From Louth Strength & Conditioning
Number 1 has to be sleep. If you aren’t sleeping enough or you have poor night time habits like being on phones, watching TV directly before bed, you will be effecting your sleep and in turn recovery.
Studies have shown that the average number of hours sleep for people in the UK is around 5 hours per night. When we compare that to the suggested 7 – 10 hours for people who train hard its easy to see you aren’t recovering enough.
Growth hormone surges when you sleep at night but to get this you need to ensure you get quality sleep.
Avoid these things like the plague to maximise your sleep and your recovery.
- Limit caffeine intake to 2 cups daily and stop all caffeine intake at least 6 hours before bed.
- Turn off all electrics at least 1 hour before bed
- Use a ZMA supplement to improve sleep and recovery.
- Drink less fluid leading up to bed time so your not woken up needing the toilet.
- Make sure your room is pitch black.
- Avoid alcohol
Nutrition Is Key For Louth Strength & Conditioning
This should go without saying but eating foods that actually do something for your body is a must when it comes to recovery.
Our top tips for nutrition are very simple.
- Eating quality sources of protein
- Have a minimum of 7-10 portions of veggies a day
- Only consume quality sources of carbs
- Drink 2 – 3 litres of water per day (amounts will change with body size, heat and activities)
- Minimize refined processed foods
Louth Strength & Conditioning Recommends Sports Massage
Sports massage has been used for a long time to help athletes recover and to keep them moving well. Sports massage has many benefits for athletes regardless of whether they are injured or not.
The Benefits of sports massage
- Improving blood flow to the muscle
- Improving flexibility
- Breakdown of scar tissue
- Pain reduction
- Stress reduction
In an ideal world you would have a sports massage every week but for most of us the cost is a factor so go for one a month and use foam rollers and stretching when you can’t get in to see a manual therapist.
The ways listed are what we have found to be best for recovery. As with everything there are many more ways to improve recovery such as hot cold treatments, hyperbaric chambers etc……. if your not however doing the basics such as sleeping, eating, hydrating and have sports massage on a regular basis then there really is no need to look any further.
Enjoy and I’ll see you next time