A frequently asked question in CrossFit training is how to formulate an efficient recovery plan?

All the training in the world won’t help if athletes are not taking care of their bodies between workouts.  An  efficient recovery program will put your body on the right path to maximize your workouts.

Below are some tips and tricks for the most effective recovery methods for CrossFit training.

Nutrition

• Hydration is extremely important: Excellent good hydration guarantees your cardiovascular system is functioning at maximum capacity. Hydrating your body aids in body repair and growth of cells.
• Adequate protein: Intake of lean protein encourages cell repair. Repairing cells after exercise makes muscles bigger and stronger.
• Vitamins and minerals: Proper functioning of our cells and muscles is promoted by balanced vitamin and mineral intake.
• Carbohydrates: Quality carbohydrates help with Glucose levels. After workouts our bodies make better use of carbohydrates as muscles want to replace glycogen

Metabolite Clearance

• Active recovery: The key is the warm down. For instance, light exercises promote blood flow and clear metabolites.
• Contrast showers and Ice baths: Alternating cold and how water encourages flushing of the blood and muscles. Therefore, Ice baths benefit hydrostatic pressure and promote the clearance of metabolites.
• Compression Garments: Wearing extra compression helps squeeze blood out of your muscles and back to your lungs and heart. In other words, fresh oxygenated blood will promote recovery.

Tissue Quality

• Stretching and Mobility exercises: Stretching should be a daily activity for any person. In addition, joint mobility is key to feeling great and injury prevention.
• Massage: Loosen up your muscles with a massage of your choice. Similarly, or done by a professional, promotes blood flow and recovery.
• Foam rolling: Help with good tissue quality using a simple foam roller. For instance, foam rollers can be a cheap, effective, and accessible way to help out any sore muscles.

Proper Rest

• Quality sleep: Adequate sleep and proper sleep schedule are overlooked in training. Therefore, quality sleep is more important than you think.
• Meditation and relaxing time: An easy to promote recovery senses is through mediation. In other words, if your body is relaxed it will work better.
• Power naps: Naps have surprisingly shown to increase alertness and motivation. For instance, a quick nap after a work can set you up for your next training sessions.