Friday, October 4, 2013

Ten Practical Ways to Speed Recovery

There is no such thing as overtraining, only underrecovery.”-Unknown
 
How does your body get stronger, faster and leaner? It happens by applying a stress and then recovering from that stress in a cyclical pattern. This begs the question “Is there a way to improve the recovery process so the cycle occurs faster to allow greater training volume and intensity? The answer is yes.
 
First, you have to apply the proper training stress to produce the adaptation you want, whether it’s a stronger squat, a bigger chest, less body fat or more endurance. Next, you have to get the optimal recovery for adaptation in order to heal. This includes basic nutrition and therapeutic strategies to target the following mechanisms:
 
•    Muscle and tissue repair
•    Removal of waste products and reduction of inflammation
•    Restoration of energy stores and nutrients necessary for cellular activity
•    Recuperation of the central nervous system, which, in simple terms, is repair of the connection between the brain and body
 
The following are 10 practical strategies to accomplish this in real life.
 
#1: Get to Know Your Brain: Do Meditation )
#2: Use Music to Your Advantage 
#3: Topical Curcumin & Magnesium 
#4: Hydrate
#5: Eat Adequate Calories 
#6: Get Enough Protein 
#7: Eat High-Zinc Foods: Shellfish & Meat 
#8: Eat Antioxidant-Rich Fruits: Berries, Pomegranate, Kiwi, Pineapple 
#9: Eat Nutrient-Rich Greens: Leafy Greens & Cruciferous Veggies 
#10: Foam Rolling & Massage 

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