Even now with all the information freely available on the internet, books etc.
Most people who train for a particular sporting event, even at a professional level still do not fully understand and appreciate the importance of having a proper recovery protocol.
You can ask many an athlete where they make their physical gains and the answer will come back "In the Gym" or "When I am training".
The thing is they could not be more wrong.
Training actually causes damage to muscle tissue, it breaks it down and causes micro-trauma, the harder you train the more of this type of damage you will incur.
Once this damage has occurred, your body, through its natural processes will heal itself stronger than before, adaptation will take place.
This is how you make training gains.
If you keep training hard every day you will keep inflicting more and more damage to your muscle tissue, and eventually your results will level off and then reverse through excessive fatigue.
It is only when you give yourself time to recover, that your gains will be made.
If you take on board what I have just written you will understand how important having a proper recovery structure to your training is.
Recovery protocols should be planned, with just as much, if not more precision as your training programmes.
You can use the adage, TRAIN HARD, RECOVER HARDER and you won't be far off the mark.
I am now going to outline the three most vital steps that you must take to get your recovery processes correct.
I say outline because you could write a whole book on the subject of recovery, which is what I am in the process of doing to be released at later date.
1.
Get enough sleep.
You recover optimally when you are sleeping.
During sleep all sorts of hormones are released to help rejuvenate your body and your brain.
These hormones include Human Growth Hormone, which in the first few hours of sleep is released in very large quantities.
The right amount of sleep is around eight to ten hours per night.
This can be difficult to achieve in this day and age with all the distractions around you, such as TV, Internet, Computer games etc.
If you want to get the best gains from your training you should go to bed early and get the sleep you need.
2.
Quality Nutrition.
The phrase" You are what you eat" is spot on.
After all you wouldn't put diesel into a Formula 1 race car would you? You should eliminate processed foods from your diet altogether.
Processed foods are not good for you because of all the additives and chemicals they have in them, and can do you harm.
Processed foods are also full of poor calories and will not give you the energy you need to recover and sustain your intensive training.
You should always try to eat natural products, the fresher the better.
Try to avoid food that is packaged in plastics where possible.
A trip to the local Butchers and Greengrocers is a great option as the majority of the food they are selling will be fresh and local produce.
The main stay of your diet should be made up of quality Protein such as lean meats, fish, eggs and dairy products, supported with vegetables and fruit.
On awakening, you should drink a pint of water and you should always eat Breakfast within one hour of getting up.
Breakfast is the most important meal of the day; it will top up your fuel tank in preparation for the day ahead.
If you start the day with a low fuel tank, by the time you get to your training session, you will be unable to put your all into it.
You should try to go no more than three hours between meals, your meals should be neither big nor small, just enough to leave you feeling neither full nor hungry.
You should always have a pre-training meal.
But try not to eat within 45 - 60 minutes of your training session or competition.
To enhance your recovery process further, about 30 minutes prior to finishing your training session, have a 2 part carbohydrate 1 part protein drink on hand and start to sip it, so that as you finish the session, you are finishing your recovery drink.
You should try 50 grams of carbohydrate to 25 grams of protein.
By doing this you will be starting your recovery process even before your workout has finished.
3.
Have adequate rest days in your programme.
If you are a training junkie, like myself, this is very hard to do, however, there is no need to sit around doing nothing at all, You can actually do a proper recovery session, go for a brisk 30 minute walk or if you train with weights, use lighter weights and higher reps and shorten up your session.
Another recovery session is to go for an easy swim and stretch in the pool.
There are many different recovery sessions that you can do.
The key to them is that the intensity is fairly low, around 70% of your maximum heart rate, for no more than 20 to 30 minutes in duration.
Remember though, it is a recovery session and not a full on training session and that is important.
If you fail to do the three steps correctly that I have outlined, you will never get the optimal results from your training.
You can do all the Gucci stuff, such as Massage, Vibration Plates, Ice baths etc.
But if you fail to carry out the BIG THREE essential recovery protocols, all the add ons will not be much use at all.
Enjoy your recovery as much as you enjoy your training.
Steve
Most people who train for a particular sporting event, even at a professional level still do not fully understand and appreciate the importance of having a proper recovery protocol.
You can ask many an athlete where they make their physical gains and the answer will come back "In the Gym" or "When I am training".
The thing is they could not be more wrong.
Training actually causes damage to muscle tissue, it breaks it down and causes micro-trauma, the harder you train the more of this type of damage you will incur.
Once this damage has occurred, your body, through its natural processes will heal itself stronger than before, adaptation will take place.
This is how you make training gains.
If you keep training hard every day you will keep inflicting more and more damage to your muscle tissue, and eventually your results will level off and then reverse through excessive fatigue.
It is only when you give yourself time to recover, that your gains will be made.
If you take on board what I have just written you will understand how important having a proper recovery structure to your training is.
Recovery protocols should be planned, with just as much, if not more precision as your training programmes.
You can use the adage, TRAIN HARD, RECOVER HARDER and you won't be far off the mark.
I am now going to outline the three most vital steps that you must take to get your recovery processes correct.
I say outline because you could write a whole book on the subject of recovery, which is what I am in the process of doing to be released at later date.
1.
Get enough sleep.
You recover optimally when you are sleeping.
During sleep all sorts of hormones are released to help rejuvenate your body and your brain.
These hormones include Human Growth Hormone, which in the first few hours of sleep is released in very large quantities.
The right amount of sleep is around eight to ten hours per night.
This can be difficult to achieve in this day and age with all the distractions around you, such as TV, Internet, Computer games etc.
If you want to get the best gains from your training you should go to bed early and get the sleep you need.
2.
Quality Nutrition.
The phrase" You are what you eat" is spot on.
After all you wouldn't put diesel into a Formula 1 race car would you? You should eliminate processed foods from your diet altogether.
Processed foods are not good for you because of all the additives and chemicals they have in them, and can do you harm.
Processed foods are also full of poor calories and will not give you the energy you need to recover and sustain your intensive training.
You should always try to eat natural products, the fresher the better.
Try to avoid food that is packaged in plastics where possible.
A trip to the local Butchers and Greengrocers is a great option as the majority of the food they are selling will be fresh and local produce.
The main stay of your diet should be made up of quality Protein such as lean meats, fish, eggs and dairy products, supported with vegetables and fruit.
On awakening, you should drink a pint of water and you should always eat Breakfast within one hour of getting up.
Breakfast is the most important meal of the day; it will top up your fuel tank in preparation for the day ahead.
If you start the day with a low fuel tank, by the time you get to your training session, you will be unable to put your all into it.
You should try to go no more than three hours between meals, your meals should be neither big nor small, just enough to leave you feeling neither full nor hungry.
You should always have a pre-training meal.
But try not to eat within 45 - 60 minutes of your training session or competition.
To enhance your recovery process further, about 30 minutes prior to finishing your training session, have a 2 part carbohydrate 1 part protein drink on hand and start to sip it, so that as you finish the session, you are finishing your recovery drink.
You should try 50 grams of carbohydrate to 25 grams of protein.
By doing this you will be starting your recovery process even before your workout has finished.
3.
Have adequate rest days in your programme.
If you are a training junkie, like myself, this is very hard to do, however, there is no need to sit around doing nothing at all, You can actually do a proper recovery session, go for a brisk 30 minute walk or if you train with weights, use lighter weights and higher reps and shorten up your session.
Another recovery session is to go for an easy swim and stretch in the pool.
There are many different recovery sessions that you can do.
The key to them is that the intensity is fairly low, around 70% of your maximum heart rate, for no more than 20 to 30 minutes in duration.
Remember though, it is a recovery session and not a full on training session and that is important.
If you fail to do the three steps correctly that I have outlined, you will never get the optimal results from your training.
You can do all the Gucci stuff, such as Massage, Vibration Plates, Ice baths etc.
But if you fail to carry out the BIG THREE essential recovery protocols, all the add ons will not be much use at all.
Enjoy your recovery as much as you enjoy your training.
Steve
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