Below you will witness several proven evidence-based methods that serve as a source of “passive” recovery for athletes. In the next article, we will examine several of the key “active” recovery methods. It may be important to note that these are the easiest and most popular methods you’ll see advertised in the industry these days. Make sure you check off all of these boxes if you want to be sure you are recovering optimally.

SLEEP

I found a pretty awesome study that assessed many of the hormonal and metabolic effects associated with sleep performance, and its role in the collective recovery process. First off, sleep deprivation results in increased sympathetic nervous system activity. We want this branch of the nervous system to be active during high-intensity exercise. But if it’s turned on during the night, we aren’t recovering properly, especially regarding hormone balance.

One concern with a lack of sleep is the steady increase in cortisol concentration that occurs. Normally, as the day progresses, and we reach the evening, cortisol should begin to decline and other anabolic hormones start to increase their levels in the body, and vice versa. However, in a sleep-deprived state, this is not the case. One subject was six times slower at lowering cortisol near bedtime than someone who had experienced adequate sleep in the days that preceded. [14] This becomes a major problem for muscle and tissue repair since cortisol inhibits the amino acid Leucine from generating protein synthesis, decreases insulin sensitivity, and lowers testosterone levels to name a few. [15]

WHAT ABOUT GROWTH HORMONE?

Both the thyroid and growth hormone axis were also dramatically affected by a loss of sleep. [1] After a week of poor sleep, subjects experienced a decrease in TSH (Thyroid Stimulating Hormone) by up to 30%. As many of you well know, the thyroid is a huge metabolic and performance regulator in the human body. Just open up a basic anatomy and physiology book and you will see what I mean. Aside from helping us to maintain a healthy and lean body composition, the thyroid’s function is synergistic with the nervous system. This means that a low thyroid will reduce neural activity and subsequent muscular output that is essential to performance. The thyroid can also help raise growth hormone levels, which also take a hit when we miss out on sleep.

DON’T FORGET YOUR CAT NAPS

I have seen too many of my athletes and co-workers who participate in them daily to know they work. Perhaps it has to do with natural circadian rhythms and genetic factors, I’m not sure, but they work. The common claim over the years from coaches and trainers are increased release of Growth Hormone during the nap period, and I found a study to confirm it. [10] Try it out and see how you feel because it may help as Growth Hormone is involved in strengthening tissue. [11]

THE MACRONUTRIENTS

Carbohydrates serve a major role in the recovery process and are arguably the most important nutrient in being able to recover fully. Without the appropriate intake of carbohydrates, we won’t be as successful in rehydrating after a grueling training session. Dr. Edmund Burke had a pretty stellar book on recovery, which discussed hydration science in full detail. The carbohydrates we consume not only help to replenish glycogen stores that help regulate performance and recovery (i.e. cell signaling, etc.), but they also increase the absorption of water through the intestinal wall with the help of sodium. [16]

Moreover, carbohydrates are hydrophilic or water-loving in nature. So for each gram of carbohydrate we ingest, it brings approximately three grams of water along with it. Not to mention that carbohydrates contain several of the key electrolytes that are excreted during training and need to be replenished in the hours afterward.

Carbohydrates also increase the release of insulin which is a key player in protein synthesis. Insulin prevents protein degradation or breakdown from occurring in our muscle cells. I’ve also seen some stuff that shows it helps regulate the mTOR pathway, which is one of the primary muscle-building pathways in the human body, according to many credible sources.

I don’t think it’s any secret at this point that protein is essential to the recovery process. Next to water it is the most abundant source in the body, and along with carbohydrates, protein is a frontrunner in terms of recovery potential. It helps build just about everything in the human body.

HOW MUCH PROTEIN EXACTLY?

I like the “gram per lb. of bodyweight” rule of thumb that many still advocate, or 30% of our total calorie intake per day. Every credible authority arrives at this recommendation and has dating back decades now. In his book “The Paleo Diet,” Dr. Loren Cordain discusses the “nitrogen governor” theory in our liver that regulates the consumption of protein. The body has clear limits, determined by the liver’s inability to handle excess dietary nitrogen (released when the body breaks down protein). For most people, this limit is about 35 percent of your normal daily caloric intake. If you exceed this limit for a prolonged period, your body will suffer from nausea, diarrhea, abrupt weight loss, and other symptoms of protein toxicity. [17] But, protein is primarily responsible for causing us to feel full in the short term. It also has a lower calorie content per gram, which is why it’s harder to overeat protein.

I’ve never seen a dietary reference guide (RDA, etc.) advise people to eat more than up to 40% of their calories from protein. My point with all of this is that protein seems to get too much credit above the other macronutrients when it comes to recovery and other topics. If you need it, make sure to get it and prioritize it, but be sure not to overlook other essential sources of nutrition and their roles too so you complete your macronutrient synergy.

If you’re a sprinter or a team sports athlete, you will not be required to consume much fat in general as higher intakes affect certain anabolic responses negatively. The alactic and lactic energy systems which we rely on primarily in sports are fueled by carbohydrate and protein-derived energy sources (glucose and creatine phosphate). That being said, fats play a critical role in recovery in the hours after training. Fats also help with neurological function by forming what is known as myelin sheaths around specific neural structures. Fats help build hormones, raise hormone levels, and supply us with the calories to make us more anabolic.

PRE-WORKOUT NUTRITION

First off, I think it’s important to note that the body has several energy reserves that it can call upon when the time is necessary to support activity. Blood glucose, muscle and liver glycogen stores, amino acid pools, and fat stores guarantee we do not run out of fuel right away. So is pre-workout necessary? I think it would depend on meal frequency and quantity, along with activity duration and type.

The Cori Cycle in the liver converts amino acids to glucose through a specific process. If we don’t get adequate carbs and decide to train at high intensities, then muscle loss becomes an issue. We need to make sure to get plenty of carbs for this reason alone. There is also some evidence showing increased protein synthesis post-workout with a pre-workout meal consisting of both carbohydrates and protein. [19]

None of what I read was conclusive, but the researchers did mention that pre-workout carbohydrates might potentially delay fatigue. I also think a nervous system stimulant such as coffee works great for increased training production through higher adrenaline release and energy production. Anecdotally, we have some solid benefits from the addition of a stimulant (in moderation).

POST-WORKOUT NUTRITION

The biggest reason for a post-workout protein shake has to do with utilizing increased insulin sensitivity. The quicker we get a post-workout drink or what have you, the greater the uptake of nutrients into our cells and the faster we can recover.

However, there was a study that showed the window of rapid absorption was not dependent on insulin. Again, getting food in quicker could only help. Many people aren’t hungry after intense training, so it’s not always that simple. Glycogen replenishment eventually slows down after the acute phase of recovery is officially over. But we still generally have 40+ hours to get enough food and the right kind of food into our body to support recovery.

I’ve had dozens of athletes bulk up heavily and preserve muscle with very little emphasis on post-workout nutrition, and I’m sure many others can attest to this. We aren’t going to shrink that fast, so I don’t think people should worry all that much about timing. And according to one author, it took three hours before decreased protein synthesis and muscle loss became an issue. [6] That’s quite a big window, and other credible evidence suggests this “anabolic window” could be as long as five hours before you witness decreases in recovery and muscle mass restoration and growth.

HYDRATION

I’ve read figures that estimate our body is comprised of anywhere from 50-60% water. Moreover, a reduction in the water mass of just 2-3% could impair performance. [18] Lyle McDonald also referenced some solid research and evidence in one of his books that discussed the role water and hydration play in tissue growth. The bottom line is that being able to create and maintain hydration is critical to the recovery process.

SUPPLMENTATION

If you want the holy grail of supplement information, browse through Sol Orwell’s site, read his articles, and check out his complete supplement guide. His guide is backed by a wealth of the latest research on effective supplementation.

There are a handful of tested supplements with enough evidence to support their positive effects. Check out this article for a solid foundational understanding of the most studied and relevant supplements for strength: Supplement Primer for Strength and Conditioning Athletes.

Unfortunately, none of the research I have seen on more advanced supplements like BCAA’s, Arginine, Glutamine, or EAA’s was that promising or essential if your nutrition is on point. Your best bet is to make sure you are eating healthy and obtaining all of the right foods in the right quantities to meet your objectives and let the body do the rest like it’s hardwired to do naturally.

DEEP DIAPHRAGMATIC BREATHING

Deep diaphragmatic breathing modulates your autonomic nervous system, specifically activating your parasympathetic branch. Also known as your “rest and digest system.” Parasympathetic activity is anabolic, and anti-inflammatory, and orchestrates mechanical, metabolic, and nervous system restoration and development. Without adequate parasympathetic function, performance, resilience, and health are all severely compromised. (Boyle, 20) In other words, deep breathing can do several things in your body that will ultimately help you perform better, stay healthier, and recover faster after each grueling workout.

To Sum It Up…..

Everyone needs to recover, especially athletes since they are routinely placing the biggest workload on their bodies day in and day out. A strong case could be made that the best athletes recover the best with all things considered.