3 Recovery Techniques for In-Season Athletes
3 Tips to Help Athletes Recover During the Season
There are certain factors that keep athletes healthy during a long season. This can be a key aspect that many young athletes need more knowledge and education on so they can recovery quickly and perform better. Now a days, all seasons are long no matter what sport you play. Tips for in-season recovery could mean the difference between an average year and a great year.
Over 60% of athletes during the season will miss at least one practice or competition due to an injury.
What does this mean? Recovery and reducing the chance of injury should be utmost importance for athletes and coaches. And with concussion protocols becoming more important making sure everyone is physically prepared should be a priority. The athletes that avoid injury will ultimately get more exposure to playing time.
One of these concepts in no better than the other. Incorporating all 3 techniques is the premiere way for athletes for the best athletes to recover. There have been lots of research done in this field primarily because there are billions of dollars that are spent for professional athletes and clubs to perform better. And in-season recovery is one of the biggest separators of the elite organizations and clubs.
These concepts usually separate the athletes that really want to be great and those that want to be athletes for a short period of time. Total commitment to these processes will separate athletes and teams from their competitors. To know more please contact us
Proper Nutrition, Hydration, and Eating Habits allow your body to be at peak performance
- Protein ingestion- 1.5 grams of protein per lb. of body weight. Protein helps tissue recover. Timing of eating this protein is also important. Athletes that protein right after a workout and right before bed can help increase the catabolic breakdown of these protein so that it can be used instead of dispensed out of the body without being used. Consuming protein blends can help the body to increase recovery throughout the day. Different proteins have different rates of breakdown. Some proteins take longer for the body to breakdown which is a good thing over a period of time and other proteins can be broken down and used immediately. Having the proper carb to protein breakdown at the adequate time can help the chance of your body breaking down the proteins and using them as recovery fuel.
- Caloric Intake– Eating enough calories tends to be a major issue an athlete’s eating habits are disturbed going to school. Eating the Calories that help your body and NOT hurt your body is going to be critical. An athlete can burn up to 50% more calories during the season. M&M’s do nothing to help your body recover. What you put in is what you get out. Tips for caloric intake- bring a snack for between classes and a snack for before practice.
- Proper Hydration– Proper hydration happens before the activity NOT during. Hydrating during the activity is good but will not do any good for the activity. It takes a minimum of 20 minutes for a person’s body to absorb the fluids. Most of the time it takes longer because our body limits these processes to give more energy to muscles and performance. A 1% decrease in adequate hydration can reduce performance up to 15%.
- Good Eating Patterns– eating the right things can help reduce inflammatory responses from your body. Omega Fatty Acids are an example of a by product that can help reduce inflamed tissue. There has been some research that suggest that Tart Cherry Juice can help reduce inflammation. Vitamin D and Calcium are 2 nutrients that athletes want to make sure they have plenty of. More research suggest that athletes with Low levels of Vitamin D and Calcium can make an athlete twice as likely to become injured.
Proper Sleep Patterns
Sleeping is the best way to help the body recover properly. Sleep is especially important for In-Season recovery. For many young athletes this becomes a serious problem between managing time in homework, meals, and social activities. Sleep is where our body’s endocrine system releases the hormones to help our body recover. Not only for our physical body but also for our mental and emotional body.
- Sleeping 8-10 hrs a night for athletes is adequate. Sometimes more sleep is required depending on the amount of physical and emotional stress the athlete is going through.
- Have the same sleeping patterns. Going to bed at the same time every night and waking at the same time will help increase sleep patterns that help enhance growth hormones to help tissues recover. Going to bed at random times at night can disrupt recovery and drastically effect performance.
Be Aware of Your Body
Do not ignore the aches and pains. There is a difference to being tough and being stupid. Be aware of your body and the signals that it gives you. Athletes and coaches should try to notice the difference between soreness and being hurt.
- Icing– Icing normal bumps and bruises can help to create a healthier you. If you feel better you play better. Ice baths can help. A combination of ice and heat creates a better response.
- Compression– Compression is also a way to allow the body to free itself of the free radicals in the body. There is definitely a purpose in the body for swelling but when it comes to performance we want the fastest way back.
- Message– A message therapist or a few good rollers, LX balls, on some key areas in the body can help free up deep tissue that can cause potentiation response slowing down.
- Mobility– Stretching can help increase ROM in joints that become accustom to the same movements over long period of time when athletes are in season. Or a Yoga or Pilates Class can be a break from the norm that the body needs to help the athlete’s recovery process in season.
Common Myths About Recovery
- “Kicking the Feet Up”– Sitting around and reading or playing video games does nothing to help the body recover. Many young athletes do this before competition. This is a bad habit and can prevent optimal performance. Time is a privilage that you can’t afford when you need to perform everyday.
- Lifting Weights Will Prevent Recovery- Actually resistance training can help an athlete limit injury and reduce recovery time if the athlete does become injured. For more info go to http://www.mvptraining.net/in-season-weight-lifting/