Achieving your fitness goals is not just about the time you spend in the gym. In fact, what you do after your training sessions is just as important, if not more. Workouts can put a lot of stress on your body, and over time this stress can lead to fatigue, inflammation, & even exercise-induced muscle/ligament damage. No matter how hard you train, your body only improves/gets stronger while it recovers. Most athletes will follow a complex training schedule and then ignore what your body needs most – a recovery routine. The ultimate goal of recovery is to help your body bounce back, faster. Athletes (or any active person for that matter) can enhance their performance and reduce injury risk by incorporating various recovery techniques into their weekly wellness regimen.

By not giving your body adequate time to rest and recovery between workouts, you could find yourself dealing with any number of consequences. The first, and probably most obvious consequence of not allowing your body to recover is increased risk of injury. In addition, your body may become fatigued and your need for sleep will increase. Neglecting recovery can negatively impact your mental health as well as your physical health. Lastly, if this goes on for prolonged periods of time, it can result in immune system impairment and dehydration. Let’s explore some of the techniques that you can utilize to help your body recovery between training sessions.

If you’ve been following along the past two years, the first (and probably most important) recovery technique you can take advantage of is prioritizing sleep. Quality sleep is the foundation of recovery. It is during this time that your body repairs tissues, regulates hormones, & restores energy levels. Lack of sleep will slow down your recovery time, increase inflammation, & even impair performance. Anyone living an active lifestyle should aim for between 7-9 hours of uninterrupted sleep per night. In addition to focusing on sleep, establishing a “wind-down routine” to help better prepare your body for sleep will improve overall sleep quality.

Providing your body with optimal nutrition is essential to help your body recover from the physical demands that you place on it. I’m sure you’ve heard the old saying “you are what you eat” – following a balanced diet rich in macronutrients, vitamins, minerals will support muscle repair & help replenish energy stores. It is recommended to try and consume around 1 oz. of protein per kg of bodyweight to promote muscle growth/recovery. It is recommended to avoid excessive alcohol consumption as well processed foods, as they will impair muscle recovery.

Staying hydrated will help maintain optimal performance and support post-workout recovery. Dehydration will impair muscle function, slow nutrient delivery, & delay recovery. It is thought that even as little as 2% fluid loss can have a negative effect on both endurance and strength. In addition to water, electrolytes are lost through sweat, so it is important to replace the electrolytes that you lose (sodium, potassium, & magnesium). Post-exercise rehydration with an electrolyte supplement will help improve fluid retention & accelerate recovery as opposed to simply drinking water. I try to take my electrolyte supplements on days where I have a strenuous workout or spend extended time in the sauna. You may remember from previous discussions that a good amount to drink per day to maintain proper hydration level is ½ of your bodyweight in ounces.

Active recovery techniques include low-intensity exercises like walking, cycling or yoga, and help promote blood flow & aid muscle recovery without added strain. Unlike being sedentary & resting, active recovery does not give your muscles the opportunity to tighten up. It is recommended to keep your heart rate 60% below your maximum – the goal is movement, not effort. When paired with dynamic stretching, active recovery can lead to enhanced joint function.

A multitude of post workout supplementation options exist to help you improve your recovery based on what your fitness goals are.

• Protein will support muscle repair, growth, & recovery
• Branched Chain Amino Acids (BCAA’s) support protein metabolism & serve as a fuel source; taken during a workout they will support muscular endurance while supporting muscular regeneration post-workout
• Creatine helps improve muscle strength by reducing inflammation & supporting glycogen replenishment

Supplements can improve muscle recovery, but may not be appropriate for everyone depending on current state of health, possible interactions with medications, or tolerance. It is important to always speak to a healthcare provider before adding a new supplement.

Massage therapy is not just a luxury, but also a targeted recovery method. Regular massages can help alleviate muscle soreness, improve circulation, & promote relaxation. Self-massaging tools such as therapy balls or massage guns can provide quick (and economical) post-workout massage sessions. Consider incorporating massage into recovery routines. Especially after an intense training session. Similar to massage therapy, a number of compression therapy devices (Normatec) are on the market that can enhance blood circulation, reduce swelling, & speed up the removal of metabolic wastes from muscles. This is a common recovery technique used by elite athletes post-competition/training. One drawback to these devices is that they are not the cheapest to obtain, but if you do have access to them, try to use within 30 minutes of your training sessions.  

Cold Water Immersion is another great recovery technique that involves exposing the body to cold water to reduce inflammation & muscle soreness. The cold water causes vasoconstriction (blood vessels to tighten up) and then as the body warms up, a “pumping effect” occurs as the warmth causes the blood vessels to dilate. This pumping effect helps to eliminate metabolic waste & promote healing. In addition, cold exposure has been shown to enhance parasympathetic nervous system recovery, supporting better sleep & hormone regulation. If you don’t have access to a fancy cold plunge, a cold shower will work just fine.

In conclusion, recovery is just as important as the workout itself – not only is muscle repair occurring, but adequate recovery will support overall health & performance. Neglecting recovery can lead to serious injuries and hindered performance, making it essential to incorporate some sort of recovery strategy into your health & wellness routines. The progress that you see in the mirror comes from adapting to your training, so if you’re not allowing your body time to recover, you will be in a constant catabolic (breakdown) state. In fact, skipping rest days will stall your progress and result in overtraining which will likely lead to a state of chronic fatigue. When you prioritize your recovery as much as you prioritize your training, you will be able to unlock your full potential and continue to progress in your health & fitness endeavors.

Dr. Wade Bemis

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