Recovery, not just for the elite athlete
The health industry's latest buzzword -- is it really necessary for the Average Joe?
Recovery, what is it, why does it matter, and what are the most important tools and tips you can incorporate into your everyday life? Many of you have heard all the talk about recovery whether it be on social media, podcasts, or in news and literature. I often find myself thinking, as many of you may, who has the time (or money) for this? With influencers preaching the benefits of cold plunges and saunas, and targeted ads for the latest electrolyte powders and air compression boots, innovative recovery products are now available everywhere, not just in professional sport locker rooms. But is this just another money grab by the health and wellness industry or are these things actually essential to the longevity of our bodies and minds? Today, I aim break down these questions and more in order to help you optimize your recovery and your bank account.
For those of you who don’t religiously listen to Andrew Huberman or follow Tom Brady’s training regimen, it is important to lay out the basics in order to understand recovery at the biological level and why it is so important to the average human. Simply put, without proper recovery you will not see progress. As you workout your muscle fibers break down and they need to be rebuilt through muscle protein synthesis (one of the reasons most trainers emphasize protein post workout) in order for you to reap the benefits of that workout. Things like not eating enough protein, not consuming enough calories, having poor form or technique, and overtraining can all prevent muscle growth and therefore cause all those hours in the gym to be put to waste.
But recovery is essential for more than physical outcomes, it is a hugely important aspect of longevity, mental health, and injury prevention. As in many areas of health, the mind body connection is crucial with regard to recovery. By improving recovery we can reduce the likelihood of mental health deterioration associated with injury, weight gain, chronic disease, and more. Not to mention, as we age recovery becomes even more important in order to extend lifespan and health span. Because it’s not always the years in your life, but the life in your years that count.
Experts recommend implementing recovery days into your training program because of their importance in the process of rehydration, nutrient replenishment, sleep, and muscle repair and growth. Along with the basic implementation of drinking 64 ounces of water a day, getting at least 8 hours of sleep, stretching, and foam rolling, there are a plethora of gadgets, supplements, and recovery routines now available to the average consumer. We have seen a wide range of companies tackle this space successfully (and some unsuccessfully) in the past year. From EightSleep to LMNT, the market has boomed as consumers are more conscious of the necessity of recovery.
As we look at the most efficient and important aspects of recovery, we can identify what trends are here to stay and which may be a fad capitalizing on the click-bait consumer.
Sleep
Although there are a number of incredible products that aid in getting restful sleep such as Eight Sleep, the Hatch alarm clock, Beam dream powder, and the list goes on and on. If you are looking to get optimal sleep recovery without breaking the bank there are some simple adjustments and budget friendly hacks to help you get those 8 hours in.
Magnesium glycinate supplements, these help relax muscles and the nervous system and are typically cheaper than your average fancy sleep blend or tea
make sure your bedroom is kept cold and dark (between 60 and 68 degrees ideally)
no blue light before bed, that means putting your electronics away at least 30 minutes before your head hits the pillow
practice a short meditation or breath work exercise before you fall asleep, it has been proven to help people fall asleep twice as quickly, enhance rapid eye movement (REM) sleep states, and preserve deep sleep
no caffeine intake 6 hours or less before sleep
limit alcohol consumption
eat your last meal 2-4 hours before bed
workout at least an hour before your desired bed time
Nutrition & Hydration
We all know abs are made in the kitchen not the gym, but beyond that nutrition is the single most important factor of a healthy lifestyle and is critical to good recovery. Beyond wearing a Levels continuous glucose monitor or pounding down expensive supplements, there are various ways to incorporate healthy nutrition recovery habits.
at least 30g of protein at each meal and within an hour after working out
adding a pinch of salt to your morning glass of water is a great, low cost electrolyte hack
5g of creatine a day to support brain health and build strength
increase omega 3 consumption, proven to reduce inflammation, improve brain health, reduce depression and anxiety, reduce risk factors for heart disease, improve bone and joint health, and help you get better sleep, omega-3 supplements are relatively cheap but you can also get them in certain fish, nuts, and seeds
go for a quick walk after a big meal to promote healthy digestion
Active Recovery
For those of us that don’t fill our backyards with fancy saunas and stainless steel cold plunges and might not have the latest Normatec boots, there are many other ways work our muscles and deter inflammation on our rest days. Active recovery can keep blood flowing and help muscles recover and rebuild from intense physical activity. Studies even show that cold water immersion is no more effective than active recovery for reducing inflammation or cellular stress in muscle after a bout of resistance exercise.
after an especially taxing workout, make sure to stretch and foam roll to reduce lactic acid build up
if you work a sedentary job, get up and walk around for a minute or so every 1-2 hours
take a cold shower or bath after a hard workout to reduce muscle pain and soreness and increase circulation
take a hot shower or bath if you are experiencing muscle tightness
go for a swim, walk, or bike on your rest day to promote blood circulation and help work out soreness from the prior day’s workout
Many of these tips and tricks may seem obvious and you may have heard them before, but they truly do work and are easy hacks to help promote health recovery without spending thousands of dollars on the latest fad. With that being said, there are some incredible brands in the recovery space that, if you have the means, are well worth the spend. Ultimately, the most important takeaway is that recovery is crucial to your longterm goals and health and there are many ways to incorporate it into your everyday routine.
What are your favorite recovery habits? Share with me in the comments!