When you hear the word recovery, you may immediately think of recovering from an injury. But recovery is essential to you as a weightlifter, climber, or group fitness attendee, too! Recovery allows your muscles to repair and your muscle glycogen (energy stores) to refill. Both of these are key components to athletic performance and getting stronger. Here’s what you can do to make sure you’re recovering effectively.
Step One: Sleep
Sleep is foundational for performance, muscle growth & repair, and overall health. Ideally, adults should sleep between 7 to 9 hours a night. I know this is more challenging than it sounds. After all, you may be working full-time, in school, parenting, doing home renovations, etc. Life can make a good night’s sleep elusive sometimes! But here’s what you can do to make sleep a priority.
1. Get into a nighttime routine.
Our biological clock loves routine. Doing the same 2 to 3 things around the same time each night will help you prepare your body for some good, solid sleep. Not sure what to make those 2 or 3 things? Well, here’s some ideas to start with:
2. No screen time at least 90 minutes before bed!
Easier said than done, for sure. But once you get this one into your nightly routine, you’ll quickly realize how beneficial it is. White light right before bed can trick your brain into thinking it still needs to be awake and alert. So, instead of scrolling, try reading, meditating, or doing yoga for at least an hour before hitting the hay.
3. Lower your bedroom temperature to 60-68 degrees an hour before bed.
Okay, yes, this is incredibly specific. And backed by science! Our bodies love staying at a particular temperature during your REM cycle. So, if you can, keep your room temps above 60 degrees and below 70 degrees. Trust me, your body will thank you.
4. Take a hot bath or do something relaxing!
Let’s be honest; taking time for ourselves is challenging, to say the least. Sometimes, we don’t find ourselves with downtime. However, that relaxation time, especially directly before bedtime, can aid in faster recovery. Is a nightly bath not your thing? Take a long shower, journal, have a mindfulness moment, or try breathing exercises while listening to lo-fi beats. Everyone’s different! Try out a few things and see what suits your “relaxation” time best.
5. It’s Okay to Say No
If you’re taking on too much, and your sleep is suffering, you have permission to say “no.” It’s okay to put your wellness first. Try it. Saying no is rather exhilarating.
6. Talk to Your Doctor
If poor sleep is an ongoing issue for you, it may be time to seek a professional opinion! Sure, not everyone is a perfect sleeper. Still, if you find yourself having more lousy sleep nights than good, there may be an underlying issue you need to be aware of.
Step Two: Utilize Rest and Active Recovery
Recovery is important for many activities, especially ones that cause strain or muscle overload. But this can look different for different people. For instance, I’m a consistent hiker, so I don’t often need a significant recovery period after short, intermediate hikes. However, if I’m pushing myself on a steep, long hike beyond my typical strain, I would ensure I’m allowing more time for recovery!
Here’s the thing. Recovery isn’t just veggin’ out all day. Don’t get me wrong, there are days your body needs that! But for the most part, some form of active recovery will be more beneficial. Active recovery includes lower-intensity activities such as walking, swimming, or yoga.
After a tough group fitness class, a demanding climb, or a long hike, yoga is an excellent option. After all, I know a great place where you could do it (wink wink).
Recovery can also look like giving a specific muscle group a whole 24 to 48 hours of rest. For example, if you work out your upper body on Monday, you could exercise your lower body Tuesday. This is especially applicable in weightlifting. Ultimately, you want to avoid straining the same muscles repeatedly with no recovery period.
Step Three: Stay Hydrated!
Hydration aids both performance and recovery. It flushes toxins, transports nutrients, and decreases muscle soreness. Aim to drink 0.5-1 ounce of water per body weight daily! I like to start my day with a glass of water and take water with me everywhere I go! Seriously, everywhere.
Step Four: Consider Your Nutrition
Let’s keep this part simple. The best thing you can do is shoot for balance and variety in your meals! That means eating all your macros––carbs, fats, and protein––and aiming for a colorful plate. The different colors of fruits and veggies indicate the different nutrients they contain.
In essence, more colors = more nutrients!
Every nutrient has its role. For example, consistent protein intake throughout the day is used to help repair muscles. In contrast, carbs are used as energy for your body and even your brain! Having some trouble getting those daily fresh greens? We can help with that! Check out Farmer Next Door and get local produce and farm fresh goods no matter the season.
Always remember balance is key.
I’d never expect myself (or anyone else for that matter) to “eat perfectly.” Food is fuel, sure, but let’s challenge the way we look at nutrition. We don’t always eat just to fuel. It’s perfectly okay to eat in celebration, to have a tasty nostalgic treat, or have a meal to purely connect with others. So always be gracious and flexible with yourself!
Start Here. Develop as You Go.
And that’s it! Those are the four keys to effective recovery. Of course, you can dive down a rabbit hole for any and all of the above suggestions, but this simple list should help you get started.
YOU’VE GOT THIS! See you in class at Ogden, SLC, and South Main!
