Recovery Solutions for Performance-Part 4

In the final part of this series I am going to delve into 3 different options for recover, nutrition, epsom salt baths, and hot/cold therapy. Here are the links to the previous parts of the series in case you overlooked them: Part 1, Part 2, and Part 3.

Nutrition
As should go without saying, nutrition plays a large role in promoting recovery. Under eating will always equal under achieving. Making sure you get enough calories to repair and grow is crucial for long-term success. While I could provide different dietary approaches per individuals, for generalities purposes, here is a list of  3 nutrition tips that everyone can benefit from: 

1.  Calories, Calories, Calories- As I've already stated, having enough calories to fuel the demands of the work done is critical. For me, whenever I am feeling run down and beat up, the first thing I always go to and analyze is my diet (The second would be sleep). A lot of the time I'll find out that I had been under eating during the days leading up to that moment. Bumping up my calories by at least 300-500 usually provides the boost I need.
2. Potassium and Sodium- After a grueling workout or even when it is just dang hot out, be sure to replenish these two vitals, along with water, to maintain hydration. This is critical if you ever wish to fully recover. An excellent post workout meal addressing this would be Coconut Water, a baked sweet potato with added sea salt, and a chicken breast. 
3. Eat a large chunk of your daily calories post workout- After a workout your body is screaming to be replenished with the nutrients it needs to repair itself. Making this meal the largest of the day will satisfy that need, helping your body respond to the stress in a positive manner.

Epsom Salt Baths
Hard training can lead to a reduction of magnesium and sulfate levels, however, both of these minerals are poorly digested through oral consumption. They are however, absorbed better through the skin, thus enters the epsom salt bath. So what are the benefits that an epsom salt bath can bring? Here's the list given by the Epsom Salt Council:

•  Improved heart and circulatory health, reducing irregular heartbeats, preventing hardening of the arteries, reducing blood clots and lowering blood pressure. 
• Improved ability for the body to use insulin, reducing the incidence or severity of diabetes. 
• Flushed toxins and heavy metals from the cells, easing muscle pain and helping the body to eliminate harmful substances. 
• Improved nerve function by electrolyte regulation. Also, calcium is the main conductor for electrical current in the body, and magnesium is necessary to maintain proper calcium levels in the blood.
• Relieved stress. Excess adrenaline and stress are believed to drain magnesium, a natural stress reliever, from the body. Magnesium is necessary for the body to bind adequate amounts of serotonin, a mood-elevating chemical within the brain that creates a feeling of well being and relaxation. 
• Reduced inflammation to relieve pain and muscle cramps. 
• Improved oxygen use.
• Improved absorption of nutrients.
• Improved formation of joint proteins, brain tissue and mucin proteins.
• Prevention or easing of migraine headaches.

After seeing the benefits above, it is obvious that epsom salt baths would be a smart choice to employ to ensure proper recovery. 2 cups of epsom salt in a bath for 10-15 minutes 2-3 times a week is a recipe for success.

Hot and Cold Therapy
As many already know from first aid, heat relaxes and cold reduces inflammation. Thus it is plainly obvious as to how this kind of therapy benefits your recovery. There are many ways in which hot and cold therapy can be performed including saunas, ice packs, and heat packs, among others. The method I want to touch on is a contrast shower/bath.

While there are many different ways to attack a contrast shower/bath, the practice is pretty straight forward. You simply immerse yourself in warm/hot water for a preferred length of time, and then immediately change to a cold shower. For me, whether it is technically right or not, I prefer 30 seconds spent in each phase for a total of 5-10 minutes. This same method can be done utilizing ice packs and heat packs or any other type of heat and cold therapy.

So that's it. I hope that now, after following this series, you have better understanding of the need to take a more proactive approach towards your recovery. Always remember that if you don't recover, you'll never improve.

No Nonsense Recovery,

Kyle Bohannon, Certified Strength and Conditioning Specialist
Owner/Head Trainer
Strive Training
kyle@trainstrive.com
www.trainstrive.com
513-571-2950