Ever since I was a little kid, my dad would always stress how important recovery is for athletes. Until recently, his lectures would go in one ear and out the other, but since then I’ve decided to take it seriously, and my body has shown me the benefits. You may ask the question: What even is recovery? Recovery is the process of repair, regaining energy, and resting that your body and mind go through after experiencing physical stress.
Why is recovery so important?
After a workout, your body goes through several things that require recovery.
- Fluid loss
- Sweating brings out water and electrolytes from your body that must be replenished.
- Muscle stress
- Running, lifting weights, and playing sports all break down your muscles.
- Tiny strains and lactic acid are created, which can feel painful and are known as soreness.
- Fatigue
- Your muscles and nervous system become tired.
- Energy depletion
- Your muscles use up carbohydrates for energy, which need to be replenished.
- Increased demands on the body
- Your heart, muscles, lungs, and nervous system work much harder than normal and need time to recover.
- Inflammation
- Exercise can cause a temporary inflammatory response while the body repairs muscles.
How to Recover Efficiently
- Sleep
- This is the time when your body actually repairs itself
- Aim for 8-10 hours, especially for teens
- Hydration
- Your body loses water and electrolytes when sweating
- Active recovery
- Easy activities like walking, biking, and stretching that get the blood moving through your body
- Nutirition
- It is essential to eat a balanced meal sometime after a workout
- Target protein to rebuild muscle and carbs to replenish energy
- Time
- It is important to give your body time to recover before going right into the next hard workout
- Recovery Tech
- Things like cold showers, saunas, foam rollers, massage guns, and compression technology are all great for recovery
- These things are by no means replacements for sleep, nutrition, and hydration
Overall
Recovery is equally as important as the workout itself. Exercise places stress upon the body, and proper recovery allows the body to rebuild muscles, replenish electrolytes and water, and increase energy. By incorporating recovery into your everyday life, you will start to perform and become the best athlete you can be.
