3 Tips for Optimal Recovery
Recovery is an often overlooked component in training. Why? Well, because working out more should equal greater fitness, but if you aren’t recovering, chances are you aren’t progressing like you thing you are. Did you know it can take up to 2 weeks for muscles to fully recover from a workout? Yes, 2 weeks. I attended a class where they did the data at the University of Maryland and it took longer than that. If that’s the case, does working out more equal results? You can still workout not being fully recovered, but having these facts should lead us to considering how we can optimize healing. Here are 3 things we can do to enhance our healing and unlock our gains. This is not an exhaustive list by any means.
- Sleep 7+ hours a night. This is when your body repairs itself and when our growth hormone is released. If you aren’t sleeping well, chances are you are not going to recover well. Hormones are negatively affected as well, especially in men, as estrogen levels tend to rise with elevated cortisol from lack of sleep. Try 5mg of melatonin and a gram of magnesium if you need some help sleeping. Take this at least 30 minutes before bed and turn off the electronics.
- Diet and Supplement. Creatine and protein should be staples in the crossfitter’s recovery protocol. This should never replace a good diet. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5753968/
- Drink water and lots of it. Staying hydrated assures our muscles are ready to perform and ready to receive nutrients. Try drinking an extra 2-3 glasses a day. Have a full glass upon waking and another an hour before your workout.