Recovery Pyramid

“Sleep is considered the foundation of the recovery pyramid due to its importance for athlete performance and wellbeing” according to NSCA research data. Most athletesare expected to be on their highestlevel, even when travelling for serval hours and dealing with stress and anxiety. It may be easier for some people to have a routine before bed, which should include a no electronic device policy. During the so called “deep sleep phase” the Athletes recovers from broken muscle tissue and traumatic experience through the day.

In the next part of the pyramid is “Nutrition and hydration” which contains Carbohydrate and protein and hydration such as supplements. In terms of recovery, we include refueling, rehydration, and protein synthesis for repair and adaptation.

This is an example of the products we maintain storage for our atheletes to be on the top level every day.

Which is: Magnesium, L-caratine, Protein, Carbohyrates, Hydration drinks.

Remember that supplements are just addional subtances to a proper diet.

“In some cases, there is little effective recoveryuntil nutrients are supplied, while in others, the stimulus for recovery is strongest in the period immediately after exercise”. Not supplying the body with the nutritional needs will increase time of the recoveryand may have worst ramification.

Another big point is the water immersion which is treadingthe body of the other part with water. That include sitting in a pool or bathtub to hydrotherapy. The water releases joint pain and apply relaxation to the body.

Cold-water immersionis also effective for managing musclesoreness and damage, as is evident from studies examining circulating creatine kinase,which is often used as an indirect marker of muscle damage. Dr. Huberman says that 11 min. throughout the week and to be exact: 2-4 sessions of 1-5 min. The Temperature you should choose wisely! Huberman says some may choose 60 F and others 45F. It depends on how your body reacts to the stress. What you don’t want is end up in a cold shock! Work your way up by going from warm to cold!

Hot water immersion is more relaxingfor the body and for the comfortof the player. Which can be intended by sitting in a hot tub. Just 20 minutes of treating the body with hot water will raise the core body temperature and reduce inflammation (lactic acid). In addition to the recovery process the athlete will benefit from less joint stiffness and muscle soreness.

The rest of the Pyramid is more individualof every player, some like to use a massage gun and others do foam rolling to recovery from work outs.

The massage gun has gained popularity in terms of recovery tools by athletes or the typical gym goer. The benefits of the tool will increase blood flow and reduce muscle soreness, stiffness. By using it properly the athlete is able to reduce recovery time and get faster back on track.

Studies have shown that using a black roll after training will help with muscle soreness and increase muscle strength performance (Macdonald et al., 2014)