Our Top #TreignTips for Better Recovery
Everybody wants to get fitter, faster, stronger and leaner. But what no one knows (or wants to hear) is that recovering correctly is every bit as important as training.
When training, you are essentially beating your body up so it will adapt and become stronger. During this process the body (muscle) starts to break down and the degree and speed with which it recovers from this depends heavily on whether or not a decent recovery plan in place.
When I say 'recovery' I don't mean 'rest'. So taking a day off training and sitting on your couch (as glorious as this is- and I take these days regularly) does not count as 'recovery'. Recovery is the physical and deliberate action you take to ensure your body is prepped and ready to tackle the next day/month/year of training.
To help get your recovery game as On-Point as your training one ... we have put together a list of our top #TreignTips for Better Recovery.
#1. Stretching and Mobility
Are you someone who grabs a foam roller or a mobility ball and spends time after every session rolling out? Do you sit in a stretch you know you need to work on after a session? How about those mobility drills your coach gave you last month... Do you do those religiously until you dont suck at them anymore? OORRR are you that person who races to the shower 1 minute after the class is finished just to make sure you have enough time to blow-dry your hair? You still haven't started on those drills from the coach.. and a foam roller...?? What's that, anyway?
5 minutes per day on a roller/ball and one or two stretches (held for a minimum of 2 mins each) is all it takes to get your mobility on the right track. AND you can do it while watching The Bachelorette #winning
Your body is made up of 60% water.. so when there isn't enough to go around, things start to slow down, fast.
Research studies have shown that when cells lose water, protein production slows down and protein breakdown speeds up.
Focusing on hydration will give you the extra boost you need to recover from a hard workout and get the most out of the next one!
We've all heard the rule, minimum 2L of water per day blah blah blah... but how many of us actually stick to that? How many people get to the end of their work day and think 'crap' that jug is still full.
If you've trained that day then 2L isn't even enough, and 3L becomes the minimum..... MINIMUM!
Try setting an alarm on your phone that goes off every hour and reminds you to get your hydration in! Buy a big bottle (1-2L) so it holds you accountable and you can track how much you're drinking during the day.
Side note: YESSSSS, you will have to pee a lot. NOOO this is not a valid excuse to not hydrate. #suckitupbuttercup
#3. Protein intake!
Have you ever been so sore from a session that you couldn't dreeeaam of going back for more the following day? That's pretty normal for an unusually hard session. But many people suffer from excessive muscle pain post training far too frequently purely due to lack of protein intake. Remember that break-down process we mentioned earlier? Well Protein consumption directly after a workout plays a crucial role in the reparative process and leaves you feeling ready and rearing for a session the very next day.
Protein consumption is not just important post-workout, giving your muscles a constant source of energy to repair during the day and while you sleep is equally as valuable. Making sure you have a solid understanding of where your protein consumption should be plays a key role in your recovery as well as your results in the gym!
Sleep is designed to be our body's "reset". It is when our mind rests, along with our muscles. Disrupted or shortened sleep affects this process and means less recovery for all aspects of the body ... which leaves you more susceptible to injury. Research suggests that chronic sleep deprivation also increases the levels of the stress hormone, Cortisol. In short, less sleep increases fatigue, decreases energy, inhibits your ability to focus, and slows down your recovery!
Set yourself a realistic bedtime, and stick to it. Swap the phone or TV for a good book and set habits in place to allow your mind to wind down from your day. We personally love the meditation apps "Headspace" and "Calm".
Magnesium is an essential building block for hundreds of chemical processes in the body. Your muscles’ ability to contract and relax is highly dependent on how much magnesium your body is getting. Taking a high quality* magnesium supplement is essential to the success of any recovery plan. If you’re not getting enough magnesium, it can result in lower energy levels and a reduction in your muscle's ability to recover post training.
Electrolytes also play a crucial role in your muscles ability to recover from training and recruit fast-twitch fibres during exercise. Ever get muscle cramps during or post training? Try supplementing with some natural sources of electrolytes like unheated coconut water & pink rock salt.
*High Quality magnesium is harder to come by. The ones in the chemist are typically artificially made and are only absorbed about 10%. Look to consume a "chelate" magnesium. We buy ours from Poliquin Group online.
Results in the gym are equal parts how you train and how you recover after training. Without adequate attention to mobility, rest, nutrition, supplementation and hydration your body won't, and simply can't, recover sufficiently for you to perform optimally in the long run.
Just like you developed the (GREAT!) habit of exercising on a regular basis, get into the habit of recovering consistently as well! Your body & training results will thank you for it!