How To Recover Faster
5 things to do to recover faster
How To Recover Faster
By Pauls Pujats
For the ones who enjoy watching videos and learn better through seeing the person talking and explaning follow the link: https://www.youtube.com/edit?o=U&video_id=thcGMB1v108
Eat The Right Nutrition/ Food
Eat high antioxidants, Whole Foods, plant-based,
Like kale, cherries, spinach, blueberries, flax seed, chia seeds etc.
Eat quality protein sources. Don’t eat animal protein, the reason is that meat products contain high cholesterol, saturated fat, and amino acid composition.
Animal source protein causes oxidative stress and inflammation which causes slower recovery for the body.
For protein consumption use, nuts, seeds, tofu, legumes, and beans, which are alkaline, the combination of antioxidants and fiber which will speed up recovery.
Eat an abundance of fresh foods. The less food has been processed, cooked, steamed the more nutrients your body is going to be able to absorb and use for potential energy.
- Stretch, Massage, Roll-out
Stretching and massages lessen the chances to have injuries, not only that process of opening muscle blockage in your body, allows your body to deliver a healthy blood flow, thus improves recovery.
Another important aspect that is needed to be taken is, the way different sports affect the body in its physical changes. While switching in repetitive muscle groups may cause a body to change. The Changes occur with years, and it’s not only how you train, run or walk, but also any static positions that one may take for hours.
The changes occur throughout the years and without even noticing your body deforms, the sooner you notice the slight changes the faster you will be able to avoid your body to permanently grow and get used to deformation.
When the body detects pain it will do anything it can to avoid it, so it will start to go around the area in the body which emits the pain receptors, that’s why deformation happens.
It’s important to keep maintaining and taking care of your body even if you don’t feel any pain or soreness. So rolling out, massages and stretching will keep your body from deforming and keep your muscles and joints open, which may save you for better quality of life.
Foam rolling 1 to 6 hours after workout alleviates some soreness for the next day.
Massages have been shown to decrease the pain associated with DOMS (Delayed onset muscle soreness). However, studies have shown that the massage didn’t show any effect on isokinetic (weightlifting relating to a type of limb movement in which the muscle contracts and shortens at a constant speed) and isometric ( muscular contraction against resistance in which the length of the muscle remains the same) muscle force.
Massage has been shown be beneficial for multipoint dynamic exercises, but not for isometric and single joint exercises.
Foam rolling has a very similar effect of massage, it increases recovery from DOMS, increases flexibility and increases voluntary muscle activation.
Foam Rolling for Delayed-Onset Muscle Soreness and Recovery of Dynamic Performance Measures
Gregory E. P. Pearcey, MSc,* David J. Bradbury-Squires, MSc,* Jon-Erik Kawamoto, MSc,* Eric J. Drinkwater, Ph.D.,†David G. Behm, Ph.D., and Duane C. Button, Ph.D.*
- Do Not Over Train
Over Training syndrome (OTS)
In general, athletes train to increase their performance. The way to achieve the performance is to increase the training load, the way to do it is to gradually build up to the process. That process happens through intersperse periods, or in simpler words, the period of training, resting, recovering so your muscle/ bone tissue would have time to heal and regenerate accumulated workload.
The results of not taking enough time to recover your body might lead to inflammation, bone fracture, and overall energy depletion. The most common effects of OTS are depressed mood, drowsiness, and neurohormonal changes (A hormone secreted by or acting on a part of the nervous system).
Reference: Overtraining Syndrome
A Practical Guide
Jeffrey B. Kreher, MD†* and Jennifer B. Schwartz, MD‡
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435910/
- Use the right Supplements
Supplements to use to release DOMS.
L-Glutamine
Caffeine - It doesn't just work well as a performance enhancer, but also, as a good DOMS releaser.
Creatine
Fish Oil
Taurine
BCAA
Citrulline Malate
- Have Enough Sleep
Getting enough sleep is important for good health, it plays an important role in a good quality of life. The way you feel throughout the day is going to be directly correlated how well rested you’ll be from the sleep, how well your sleeping schedule is and the quality of the sleep.
During sleep, your body works to maintain a healthy brain function and maintain physical health. From The National Heart, Lung, and Blood Institute (NHLBI)
https://www.nhlbi.nih.gov/health/health-topics/topics/sdd/trials
I cannot emphasize how important it is to have 8-10h of sleep, especially after an intense workout.
The more you workout the better the quality of your sleep should be.
Here are mentioned few of the best athletes in the world in different events/ fields and how much hours they sleep.
Usain Bolt
Fastest man on world
sleeps 8 to 10 hours per night, according to the folks at Zeo, a now-defunct company that sold sleep-monitoring devices.
Bruce Lee
Chinese martial art master and actor
Bruce Lee believed in the restorative powers of sleep, typically getting about 8hrs a night. He went to sleep around 11 pm and got up at 7 am. In the mornings he would stretch and go for a jog. Bruce liked to use jogging as a form of meditation.
Michelle Wie
Professional golfer
In the week of the Sony Open I went to bed at 9 p.m. and woke up at 1 the next day,” she told Golf Digest. “When I can, I’ll sleep more than 12 hours, and I don’t feel very good if I get less than 10.”
Roger Federer
Professional Tennis player
The Spaniard reportedly sleeps 11-12 hours per night.
LeBron James
Professional Basketball player
Lebron and his four MVP awards need rest and a lot of it. James sleeps 12 hours per night.
Earl Watson
Professional Basketball player
Watson, a 13-year NBA veteran, tries to sleep eight hours per night during the season. “Napping is a good way to catch up on rest,” Watson told HuffPost. “They are a must because the emotions from a game can keep you up until 3:00 in the morning. ... Sleep is big.”
*Bonus Information of recovery-related topic.
In order to do this, you must properly “recover” from the following things on a daily basis:
Work
Technology
People
Food
Fitness
Being awake
Unless you adequately recover in these areas, your life is a mess. Moreover, by adequately recovering, you’ll be empowered to more fully engage in these activities. Recovery is essential to success in all areas of life.
When you’re at work, be fully absorbed. When it’s time to call it a day, completely detach yourself from work and become absorbed in the other areas of your life.
This lack of consciousness is reflected in all other areas of most people’s lives — as we are holistic systems. No one component of your life can be viewed in isolation. If you spend several hours unconsciously using technology, how could you expect to be fully engaged in your work and relationships?
Here are some of the outcomes of unhealthy smartphone use:
Increased depression, anxiety, and “daytime dysfunction”
Decreased sleep quality
Decreased psychological and emotional well-being
Decreased emotional intelligence (this study also found that if parents are reflective and thoughtful about smartphone use, their children experience less detrimental effects)
Increased stress (which lowers life satisfaction) and decreased academic performance (which lowers life satisfaction) among students.
One study found negative effects of using laptops and cellphones within 1–2 hours of going to sleep. Specifically, the study found that individuals who stopped staring at screens 1–2 hours before sleep:
http://www.akademiai.com/doi/abs/10.1556/2006.4.2015.010
According to Michael Kerr. An international business speaker and author of, You Can’t Be Serious! Putting Humor to Work, highly successful people such as former US President Barack Obama and Bill Gates are known to read for at least a half an hour before bed. Now according to Kerr, the last thing most successful people do before they go to bed is read.
I must agree that if you want to learn and expand your knowledge, reading materials, news or other sources of information, that will make you think, might rewire your brain and make you more alert.
But this is a topic for a different time, and I’ll make sure to add that for future reference.
Melatonin
Now smartphone, laptop or tv usage before bed suppresses your melatonin, (the blue light emitted by screens restrain the production of melatonin. Which has a direct effect on immune system, there has been a study, the people who work late at night, like night bars and clubs have significantly higher risk of having a chance of getting prostate cancer for man and breast cancer for women.
In 1987 he was featured in American Journal of Epidemiology, “the use of electric lighting, resulting in lighted nights, may produce circadian disruption,” which causes changes in the hormones, one hormone, in particular, is melatonin, known as the hormone of darkness because it is secreted in the dark.
“Melatonin needs darkness if it’s dark melatonin rises … more light at night, less sleep, and less melatonin increase the risk of breast cancer,” said Stevens.
Conclusion
It is important to acknowledge each of the above recovery aspects, in order to achieve the maximum benefit of each recovery aspect.
