Recovery: the time it takes takes to get the body back to homeostasis.
Research of the effects of recovery in terms of performance is still advancing, but it has not looked into the underlying mechanisms of the various recovery strategies list below and why they work.
Research has typically looked at the type of exercise performed and the amount of fatigued induced. In the body, researchers look at biomarkers of muscle damage and inflammation: creatine kinase and myoglobin. They also look at changes in blood flow, fatigue, soreness, and perceptual measures of recovery.
Recovery strategies typically target areas of muscle soreness, body and muscle temperature, inflammation, blood flow, and mental fatigue.
Your recovery process should start immediately after completion of exercise, practice, or the game and should be built on a foundation of sleep, hydration, and nutrition.
The Following is the order that the steps should be taken following exercise, practice, or competition.
1.) Active Recovery
Following exercise, practice, or competition it is important to have a proper cool down to stimulate your recovery. The best way to do that is through an active recovery. Aim for about 5-10 minutes of low- moderate intensity aerobic activity.
2.) Nutrition and Hydration
Consume water and electrolytes immediately following activity to replace lost fluids. A good rule of thumb is to drink about 1.5 Liter per Kilogram of body weight lost through sweat.
3.) Cold Water Immersion
Immerse yourself in cold water for 10-20 in duration of water around 50-60 degrees Fahrenheit. This will reduce body tissue temperature and blood flow, which will then lead to reductions in swelling, inflammation, cardiovascular strain, and pain.
4.) Compression
Wear a compression garment on your arms and legs for at least one hour post exercise. This will increase blood circulation, lymphatic flow, and venous return to reduce swelling and inflammation.
5.) Meal
Meal timing is important. Try to consume a meal 60-90 minutes post exercise to help repair your tissues that have been broken down from exercise. Aim to have a healthy meal that includes lean meats, fruits, and vegetables.
6.) Sleep
Sleep is the most vital point your should take away from this post. Aim for 8+ hours of sleep every night.
After my playing days, I decided I wanted to focus on my academics and learn about the human body, get experience coaching, and eventually help other athletes reach their goals. I have my Bachelors of Science in Health and Exercise Science; i’m also a Certified Personal Trainer, Corrective Exercise Specialist, and have worked in a Sports Science Role in Professional Baseball.