What we do, away from our chosen physical activity for our recovery is just as important as what we do during our activity.
Recovery, should be thought of as an extension of all that hard work you put in at training (on the field, in the pool, in the studio, at the gym).
Physiological recovery from exercise is vital.
If you can recover effectively and efficiently, it means that you can continue to train at high intensity without causing severe detrimental effects, such as those seen within overtraining syndrome. Recovery needs to focus on what and when you eat, the quality of your nutrition and proper rest.
An inadequate approach, post-training may result in fatigue, physically and mentally - this equates to a reduced performance, increased injury risk and increased susceptibility to poor health.
Aims for recovery:
Refuel and rehydrate the body.
Promote muscle repair and growth.
Boost adaptation from training.
Increased mitochondria production (energy houses within your body's cells)
Support immunity, which in athletes' is always compromised.
During recovery, have you ever thought about supporting your liver? Probably not....you are focused on muscle recovery and sleep, whilst also probably running around doing your 'to-do list' (placing unintentional stress on your body and preventing it from optimal recovery).
Your liver is constantly working hard - it's the organ that helps to rid your body of toxins, aid with digestion, detoxifies medications, gut microbiome by-products, breaksdown and excretes used hormones and is also a storage site for nutrients that it converts into glycogen when the body needs fuel. It manages blood volume and synthesises blood clotting factors, as well as aiding in the transport of nutrient-rich blood from the digestive system.
Why should you support liver function during recovery?
The liver detoxifies impurities and all body systems are dependent on the liver to clean the blood. If the liver cannot effectively detoxify during recovery, there may be an accumulation of toxins during exercise. An accumulation of toxins results in systemic inflammation, effecting muscle function, causing cramps and lactic acid build-up and bringing about hormonal imbalances further effecting recovery and at the crux of it...wellbeing.
Do you bring focus to the timing and types of food that you eat to promote musculoskeletal repair and which may also optimise your sporting performance?
I am talking, carbohydrate and protein, nutrient dense foods that support gut health, liver health and provide the body with the optimum nutrients (magnesium, B vitamins, vitamin C, zinc, iron, vitamin D, probiotics, BCAA's, polyphenols, omega 3 fatty acids) to support energy requirements needed just for you to function everyday and not just at times of training, performance and recovery.
What about your hydration? It's needed for nutrient transport.
What about increasing your energy capabilities by increasing your body's "powerhouses of cells" - the mitochondria - the more you have, the more energy can be produced and this is translated into your performance. These powerhouses are formed not only by the quality of your food, but also the timing, as well as lifestyle factors.
If you feel your recovery is not as fast as it should be, perhaps you keep experiencing the same injury or muscular discomfort, why not book my one-off Health Assessment. For more details click here
References:
Medical News Today (2018) - Accessed online at: https://www.medicalnewstoday.com/articles/305075 on 23/12/20