There are hundreds of new and different ways that are said to be able to enhance recovery after performance. Online gurus, professors, trainers, coaches, and whoever else it may be will tell you that there are new and innovative ways to recover that work better than others. But sometimes, it's best to stick to the most important thing: the basics.
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What consists of basic recovery you might ask? Sleep, nutrition, and hydration. Those are the three main things that athletes should focus on before anything else. If an athlete neglects even one of these things, then using a state-of-the-art cryotherapy chamber for recovery is worthless.
1. Sleep
8 hours is the magic number when it comes to maximizing recovery through sleep – the more the better! Studies have shown that sleep loss in athletes simulates overtraining symptoms, lowers immune system health, and negatively affects cognitive performance. So it's highly important to make sure that you're sleeping well to perform well on the field and in the classroom! Some tips to help get 8 hours of sleep a night include limiting screen time before bed, avoiding caffeine after lunch time, staying hydrated throughout the day, and trying to stick to a consistent sleep schedule.
But, what if it's not possible to get enough quality sleep? This can be the case with college student-athletes who are traveling on away trips or have to stay up late to hit homework deadlines. Research suggests that taking a 10-20 minute nap may help you feel refreshed during the day and to help catch up on sleep debt. Other great ways to catch up for a lack of shut-eye include sleeping in on the weekends or when you can, as well as trying to build your sleep schedule around your weekly activities and planning ahead.
Related: Circadian Rhythm Sleep Bucket and 8 Sleep Tips for College Athletes
2. Nutrition
Having a healthy and balanced diet is also key in being able to perform well and to recover correctly. Experts say that eating timely meals consisting of carbohydrates, proteins, and healthy fats pre- and post-workout to be able to replenish glycogen stores (our predominant fuel source). Research has also shown that consuming protein after exercise is key to giving our muscles the amino acids necessary to repair and rebuild-being so important to keep performing during the season.
Related: Nutrition For Athletes: Overview
3. Hydration
Your water bottle is your best friend when it comes to recovery–take it everywhere you go and refill it as much as possible! You may feel like your coaches and trainers sound like broken records constantly asking the team to stay hydrated, but they're right to do so! Staying hydrated throughout the entire day is important to allow your muscles to perform, help transport nutrients around the body, regulate body temperature, and to stay mentally healthy and focused throughout the day. Studies show that dehydration negatively impacts sports performance and being able to cognitively function throughout the day, so keeping tabs on how much you drink during the day should be a priority!
Related: 4 Muscle Recovery Tips for Hard-Working Athletes
4. Bonus Tips!
What about other forms of recovery? There are lots of additional methods of recovery, which include hydrotherapy, massage, compression boots, stretching, yoga, cryotherapy, and active recovery. As a student-athlete myself, having played college sports for almost 5 years, my advice would be to focus on the three basics of sleep, nutrition, and hydration and to use any other additional methods that make you feel better afterwards! Also listening to your trainer and coaches is key advice, as they are experienced and have the knowledge of dealing with athletes' recovery on a regular basis!
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* Originally published on March 8, 2023, by Rhys Davies
