We all know that recovery is key to your performance level. In part 1 we discussed the best way to recovery from a workout based on my experience as a NYC personal trainer and strength & conditioning coach. In part 1 we discussed the importance of:
- Fasical band stretches
- Compression bands
- Epsom salt
- Hydration
So let’s jump into “The Best Ways to Recovery from a Workout Part 2!”
Eat Better
Most people look at dieting for just weight loss, the truth is the foods you put in your body can make a BIG impact on not only your performance training but also your:
- Mood
- Focus
- Sleep
- Energy
- Mental well being
The type of foods you put in your body can do SO much for you. Keep in mind that it won’t be an immediate effect but over time you’ll feel a noticeable difference especially if you go back to eating junk food after eating clean for a 4-6 weeks straight.
As you can see all these attributes can potentially expedite your recovery. For instance, if you’ve been eating cleanly for the last x4 weeks, you’re probably sleeping better = better recovery and eating healthier foods that can potentially help with inflammation. To top that all of the above mentioned attributes will also help with your overall performance levels = strong, lean, and cut up!
Foam Rolling
Everyone pretty much knows how much I love the foam roller. It’s a cheap and effective way to get an immediate feeling of relieve. And based on this interview with Dr. Jordan Metzl, he may actually be better than stretching. I’d be curious to see what the larger study shows, but in the mean time I still have found that the combination of foam rolling and fasical/static stretching to be the most effective for recovery.
Keep in mind that foam rolling doesn’t have to be done on each and every workout. Depending on my time constraints, I may have to limit my foam rolling and jump straight into a dynamic warm up. With that said thought, I do make sure to still get in a foam rolling session that week, whether it’s through an active recovery workout, spending more time foam rolling at home, or spending a little extra time foam rolling before and/or after the next workout.
If you’re not sure what type of foam roller to get click HERE.
Polisher
If you don’t remember me talking about the polisher check it out HERE. I’m still a big fan of the polisher, in fact if I’m sitting at my desk for too long I’ll just quickly polish off and feel great!
With that said, I don’t believe it will replace the foam roller but a great tool to add to your recovery kit.
Body Back Buddy
The “Body Back Buddy” is another great addition to your recovery tool kit. I know it looks weird but seriously this thing is amazing! It gets all around your upper and lower back and allows you to lock down a trigger point and then move through a range of motion = SUPER effective to release tightness.
For those that believe a lacrosse ball will do the job, while it does a very good job, the “body back buddy” crushes it out of the park to hit all the trigger points around your upper back and neck. It even can get your feet, hips, IT band, forearms and so on. Give it a shot, it’s $35 with free shipping on amazon.
Sleep
We all know that if you don’t sleep you’re left feeling super groggy and just not fully there. On the flip side, get a full nights rest (8-9hours) and you’re feeling amazing and ready to take on the world. So why is this? Without going into too much into details, Dr. Maiken Nedergaard research showed that sleep allows your brain cells to get rid of the “waste” products.
” ‘Think about a fish tank,’ says Dr. Nedergaard. “If you have a tank and no filter, the fish will eventually die. So, how do the brain cells get rid of their waste? Where is their filter?””
Click HERE to read more about this interesting research article from the New York Times.
That’s it for today!
Heres to your speedy recovery!
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