When it comes to optimal performance, we must train hard with consistency over a long period of time. While it is true that a lot of focus needs to be put on training, recovery is another essential aspect that needs to be given high importance.

When we go for a run, lift weights, or play sports, stress is placed on the body. As a response to that stress, our body adapts by becoming stronger, bigger, and more efficient. This is a natural process and is normal but needs to be followed by proper recovery. Whether you are sore or not, lack of recovery can negatively impact your performance.

Over time, if you continue to train hard and adequate recovery is neglected it can lead to overtraining. There are numerous dangers that can result from overtraining such as lethargy, disrupted sleep, low libido, weakened immune system, weight gain, injury, and the list goes on.

I have compiled a list of four scientifically proven ways to help your body recover faster and more efficiently.

1. Proper Nutrition

Nutrition goes hand in hand when it comes to the recovery process. As a result of working out, our muscle are placed under stress which causes micro-tears within the muscle fibers. For the body to repair these muscle fibers, we must ensure we are consuming an adequate amount of protein and carbohydrates. Top protein sources will be chicken, meat, eggs, fish, whey protein, nuts, and legumes. Top carbohydrate sources will be oats, potatoes, rice, pasta, and whole-grain breads. Don’t use this as an excuse to eat junk food though, it must be high quality, healthy foods.

2. Massage

After working out, knots and adhesions can begin to form in the muscle fibers which prohibits blood flow and makes the muscle feel sore and tight. A good massage will help you relieve tension, flush toxins from the body, promote blood flow, and help you relax.

3. Active Recovery

Active recovery can be classified as a low intensity form of cardio or exercise. Such as going for a walk, riding your bike, playing recreational sports. This will help reduce the buildup of lactic acid in the muscles, promote blood flow to the joint and muscles, and alleviate fatigue. All in turn which will quicken the healing and recovery process.

4. Quality Sleep

While we sleep is when our body rebuilds, rejuvenates, and repairs itself.  Research has shown that lack of sleep can have a significant negative effect on performance and recovery as well as increases the risk of injury. Aim to get between six and nine hours each night. It Try to enhance as many aspects of sleep as you can. Invest in a good mattress, good pillows, turn off the lights, make sure the room is the correct temperature, all these play a role in getting quality, peaceful rest.

Final Note

Overall, the most important thing you can do is listen to your body. A little soreness is fine but trying to push through an intense workout if your body is screaming for rest is not a smart idea. That also goes for fighting hunger when your stomach is growling for food, or resisting sleepiness when you’re clearly tired. The more connected you are with your body and understand what it needs, the better you will be able to recover and reach optimal performance.