Recovery is key
By iNSPIRE Sport
The focus for athletes is predominately on the field and the performance surrounding a game or training. Athletes are given performance goals to improve their results, yet something that is often forgotten is recovery. iNSPIRE have put together some tips to help you on game day by improving your muscle recovery!
An easy rule to ensure you are getting your post-training protein fix is called “20 within 20”. Within 20 minutes of you finishing your workout, you should try to consume 20g of protein. Chocolate milk, muesli/nut bar, yoghurt and many other easy and quick snacks are a great way to get your protein fix! Doing this can help replenish your energy stores, increase muscle mass/quality and repair any damage caused by your workout.
The benefits of hydrotherapy are no secret and it is a method that has quickly become an essential for elite sporting teams. When you hop into a body of water, hydrostatic pressure creates a support system around the immersed body parts. Hydrostatic pressure helps remove lactic acid, reduce swelling and inflammation and allows for less stress on the joints. There are many different methods of hydrotherapy and ones that you can do at home.
The most ideal situation is to have access to both a hot and cold pool where you are able to do contrast therapy (where you go back and forth between the two pools). However, it is pretty obvious that not many people have access to this.
On a smaller scale, you can have a cold (or ice) bath and hop into a hot shower in between. Having a hot bath after an evening session can also help your muscles recover for the next day of training. If you do not have a bath or pool, simply changing the water temperature of a shower can also help! Essentially, any water immersion following a workout will help improve your recovery.
If you are an athlete, you likely own a pair of compression pants or sleeves. While these may help you feel warm during a cold winter day, there is also benefits to wearing them post-training. Compression is believed to have many positive influences on recovery. They increase the rate of the removal of waste products, speed up localised blood flow and also decrease the perception of delayed onset of muscle soreness. Basically, compressions help reduce inflammation which helps you and your muscles recover following a hard training session!
More information on how to wear compressions and how to get the most out of them can be found here.
Now to the most important recovery method… SLEEP! Something you are already doing – but are you getting the most out of it? At iNSPIRE we know that a good sleep can dramatically affect your performance in sport. Check out our 6 tips for a better night’s sleep. Try to aim for 8 hours a night to get the most out of the recovery aspect of sleep!
If you incorporate all of these tips mentioned above, you’ll efficiently improve your muscle recovery and consequently your performance on game day! You can find more tips like these on the iNSPIRE Sport app – see for yourself via the links below.