Shane Nickels

  1. 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!
  2. 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.

Tim Paulson

  1. 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.
  2. 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.
  3. HYDRATE! Drinking enough water is crucial to helping your body not only perform but to recover optimally.

Nick Bustos

  1. 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.
  2. 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.
  3. Prehab and body work is super important. If you are a very active person, I'd recommend treating yourself to the occasional message.

Adam Klink

  1. 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.
  2. 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.