Thoughts of the week
Recovery is a word that you may hear a lot in the world of sports and fitness however you may not be fully aware of what it means or entails. There are several definitions:
- “The process of becoming well again…”
- “The process of becoming normal again…”
- “The process of getting something back…”
Exercise, or any form of physical training, stresses the body ultimately making it weaker then it’s normal state. Appropriate rest allows the body the recover to super-compensated levels above the norm which results in a temporarily higher level of fitness i.e. strength, endurance etc. Athletes strive achieve this level supercompensation at specific times to peak for certain events, games and/or matches. The organisation, specificity and timing of training, but more importantly recovery, will ultimately determine the outcome.
People who aren’t necessarily athletes but train for recreational, health or fitness reasons may not need to be as specific but it is just as important to pay attention to what you do and when you do it to give your body the best chance to adapt effectively.
Our top tips:
- Phase #1
- Rehydrate – Consume an adequate amount of water at regular intervals.
- Refuel & replenish – Consume a small amount of carbohydrate & protein within 20mins of training e.g. protein bar or low fat milk drink. with a banana.
- Phase #2
- Hot/cold exposure – Ice bath/cold shower independently or alternate between ice bath / cold shower and hot bath / hot shower for at least 5mins.
- Self or assisted massage – Any soft tissue release tool e.g. foam roller/trigger point ball or a deep tissue/sports massage will stimulate blood flow and reduce muscle tension.
- Stretch – Progressively increase muscle length with static developmental stretches in tight areas.
- Phase #3
- Repair – Rich dark fruit juice diluted with water will allow anti-oxidants to enter your blood stream.
- Rebuild – If it is not possible to physical eat solid food at this point then a good quality protein shake will suffice.
- Protect – Best option is a solid meal with 1 part vegetables, 1 part protein and 1 part carbohydrate within 2 hours to less post exercise.
- Phase #4
- Avoid alcohol – This will dehydrate you and disturb your sleep.
- Pre-bed nutrition – Some people find a milk based drink helps them sleep better.
- Sleep tight – Aim for at least 8 hours deep sleep. See our previous blog on this.
Give these a go next time you’ve had tough training session and see if you feel fresher quicker…we think you will!
Find out more about our previous blog collaborations here
Exercise of the week
Dynamic | Strength | Pull | Vertical | Banded | A-D | Progressions
- Pull up | Underhand | Narrow grip | Pull up | Band resistance
- Pull up | Shoulder width | Hammer grip | Band resistance
- Pull up | Shoulder width | Overheand grip | Band resistance
- Pull up | Wide | Overhand Grip | Band resistance
Find out more about this program here
Recipe of the week
Winter kale salad w. lemon pesto dressing
- Chop carrots & potatoes into thick round segments. Slice Brussel sprouts in half. Drain tin of chick pea. Combine all together, place on a large baking tray then season with olive oil, paprika, garlic powder, sea salt & black pepper. Roast on medium-high heat, until the vegetables are crispy & the chickpeas are crunchy, for approximately 25mins.
- While the vegetables are roasting, prepare the cavolo nero by removing the ribs & slicing into ribbons. Transfer to a colander then pour boiling hot water over it. Leave to drain & dry.
- Next, cook grains of choice. We used pearled spelt but you can also use brown rice or quinoa.
- To make the dressing mix pesto sauce with the juice of one lemon & a pinch of seas salt.
- When vegetables and chickpeas are roasted, combine together with the cavolo nero & grains in a large salad bowl. Pour dressing over everything then toss to mix together.
- To boost the protein content of this meal add Quorn goujons on the top. These will need to cooked shortly after the baking tray of vegetables & chickpeas are placed in the oven then left to cool.
- Serve as in picture.
Find out more about our nutrition plans here