Best Recovery Between Training Sessions!
One thing that separates athletes is their ability to recover between workouts. Lebron James spends 1 million dollars per year on his recovery, nutrition, massage, physiotherapy and anything else he needs to ensure his body is in top shape all year round. As normal humans, we also need to be mindful that our bodies need time to recover to get the full benefits from our training. Here are a few ways we can help speed up the process.
1. Eat more Protein
Getting the protein that is needed by the body is extremely important for muscles to recover since protein is made up of some of the essential amino acids that the body needs to successfully repair and build up the fibres of the muscles. The reason that protein is so important for muscle recovery is that, after intense resistance exercise, the body increases its rates of protein synthesis and breakdown as the process of muscle recovery begins. Unless more protein is put into the body to help adjust for this accelerated rate of synthesis, it can lead to the loss of muscle mass. The best sources of protein are lean meats and fish that do not contain an excessive amount of fat, such as chicken and tuna. Nuts and beans are great protein options as well. Many athletes supplement their regular diets with drinks or snack bars packed with protein so that they can keep their levels high enough to help their muscles recover and grow larger.
2. Get enough REST!
Although many competitive athletes aren’t fond of the idea of limiting their activity, adequately resting muscles that are being worked out is one of the most critical muscle recovery techniques for athletes. When the body is asleep, it goes through several important processes that repair muscle tissue and restores balance to the rest of the body. Even the most elite athletes in the world do not neglect their sleep. Tennis legend Roger Federer is known to sleep between ten and twelve hours a night.
3. Massage is your friend!
Receiving a massage can be one of the best muscle recovery techniques for athletes because it helps make the biological process of muscle recovery more efficient. Scientific research showed that people who received a massage had lower levels of cytokines, a compound that causes inflammation, and higher levels of mitochondria activity, which helps convert glucose into the energy that is important for cell repair. Remember, if you are an athlete looking for recovery through massage, you don’t need to go to a professional each and every time. Learning a few different massage techniques and applying them yourself after a workout or competition can help you get many of the great benefits of massage without having to make an appointment with a massage therapist. There are plenty of massage products on the market as well, which are designed to work in specific areas.