- Make sure you don't overwork yourself. Have at least one day off a week to let your body rest. Your energy stores are depleted, your muscles and other tissues are broken down and your body is in a fatigued state. Take a day off, you deserve it and so does your body!
- Sleep. I think this is the most important tip I can give as far as recovery and it's the easiest! For me I make sure I get at least 8 hours of sleep. Some others might say 6 hours. Hormonal secretion during sleep is one of the most important factors influencing recovery. Plus, the purpose of sleep is to induce a state of recovery in the body.
- If you're doing aerobic activity or high-intensity training, make sure to immediately focus on bringing your heart rate back to resting. The sooner this happens, the sooner you can start recovering.
- Within 30 minutes of a training session, spend 15 minutes doing some longer duration static stretches to help promote flexibility, muscle recovery, and prevent knots and injuries.
- HYDRATE! Drinking enough water is crucial to helping your body not only perform but to recover optimally.
- My #1 tip is sleep. In order for the body to recover, it needs rest and not just lying down, but a true deep sleep.
- Eat properly. Find the nutrition protocol that works for you and stick to it. Everyone is different so you need to experiment with your food choices, timing, macro profiles, etc.
- Prehab and body work is super important. If you are a very active person, I'd recommend treating yourself to the occasional message.
- Stay moving! The common thought on "recovering" is to rest completely. While this is not a bad thing, I find that I can clear lactic acid and increase blood flow in my body by moving around at a low intensity to relieve some soreness from my prior training session.
- You need to eat! Most people who train hard don't eat enough or they don't eat the right foods. Try to get a balanced meal or a supplement of protein and possibly carbs (depending on your goals), shortly after your training.