Active Recovery - Blackstone Valley Regional Vocational Technical High School

Strategies for a Healthy Body

You know that sensation, when you have bottomless power, breathing is deep, and pushing hard feels so good? When you are strong, motivated, and invincible. These are the days when you slay your training and smash your goals. The secret to these training days and hitting your sport in peak form is nailing your active recovery and nutrition. These two strategies are foundational and should not be overlooked.

ACTIVE RECOVERY
Resting your body is extremely important after high-intensity workouts and long, strenuous sports seasons. This does not mean you have to sit on your couch and do nothing. Active recovery is more effective at reducing delayed-onset muscle soreness (DOMS) than passive rest. Some examples of active recovery include:

Biking or low-intensity walk/jog
Foam rolling and stretching
Technique training (bodyweight strength training)
Meditation
Yoga

7 Benefits of Active Recovery

7 Benefits of Active Recovery

RELIEVES DOMS
Active recovery relieves the symptoms of DOMS

IMPROVES FORM
Low-intensity active training can be more focused on improved workouts with perfect form and technique. It also helps in better muscle activation.

MAINTAINS STRENGTH
Total rest from workouts may lead to reduced muscle strength. Engaging in low-intensity exercises helps in maintaining your strength.

MYOFASCIAL RELEASE
Relieving pain and stiffness in the fascia can be achieved through active
workouts like swimming, jogging, skipping rope, etc.

IMPROVES FLEXIBILITY
An hour of yoga or swimming is enough to reduce muscle stiffness.

BURNS CALORIES
Active recovery is a great way to burn a substantial amount of calories without putting tremendous stress on your body.

KEEPS YOU MOTIVATED
Many people need a regular workout as a reminder of their fitness goals.

NUTRITION
When it comes to nutrition and fueling your body for peak performance, these tips and our Fit for Life Blog are your go-to resource for all things healthy.

Calories

The energy you get from food is in the form of carbohydrates, proteins, or fats.
Fuel the body for your activity level. The more active you are, the more calories you require to continue working out at that same level.
Caloric needs are sport-specific. Endurance activities require a higher caloric intake.
Try to get most of your calories from nutrient-dense, organic, locally grown foods instead of junk food. Try the 80-20 rule: 80% from nutrient-dense foods, 20% from junk foods.

Hydration

Proper water intake is a key contributor to athletic performance.
Dehydrated muscles don’t perform at their full capacity, resulting in premature fatigue and/or cognitive changes.
Thirst, dark yellow urine, and weight loss are all signs of dehydration.
Carbonated and caffeinated beverages could cause GI upset.
As an active athlete, supplementing sodium loss when you sweat with Gatorade or Powerade may be beneficial.

Timing of Fluids

2-4 hours before exercise, drink 1-2 cups of water(8-16 ounces).
During your warm-ups, drink 1 cup of water (8 ounces).
During your activity, drink 1-2 cups of water (8-16 ounces).
Post-event, drink 2 cups of water (16 ounces for every pound of body weight lost).

Whey Protein Supplements Are Not Routinely Recommended

Most diets have an adequate amount of protein.
Your body doesn’t store protein as it does with extra carbohydrates or fats, which results in the excretion of too much protein in the urine.
Muscle growth is a combination of healthy protein intake and proper exercise.
Protein powder is extremely processed.
Not regulated by the FDA (Food and Drug Administration).
May contain toxins such as lead, arsenic, mercury, and cadmium.

Learn more about the hidden dangers of protein powders.