As I started putting down my next quarter’s training plan
for the Hyderabad run in August , I was all charged up
to put my best foot forward - I enthusiastically thought about spending more
time in the gym, increasing the intensity of strength training, achieving
greater running mileage, doing more hill runs and
what not. My chain of thoughts was suddenly interrupted by the realization that
doing all of this would really depend upon how quickly I can recover between
the workouts. The last thing I want to do in my enthusiasm to ‘do more’ is to
work-out when the body hasn’t fully recovered (read fully benefited) from the previous work-out. In this article, I talk about possible ways to achieve
quicker and effective recovery between the workouts.
First things first – before we look at the ways to recover
faster, let’s understand why exactly it is important to recover well between
workouts? The answer really lays in understanding the mechanics of
strengthening. In a nut-shell, physical workouts result in the microscopic
rupturing of muscle fibers, which leads to muscle soreness. This soreness can
peak within 1 – 3 days post the work-out, a phenomenon often referred to as
DOMS (Delayed Onset of Muscle Soreness). Now, it is during the time of rest and
recovery that body ‘rebuilds’ the ruptured muscle fibers which are stronger
(and at times larger) than the original muscle.
In this sense, the actual strengthening of muscles takes place outside the gym hours. During the physical work-out, one only lays the foundation for muscle strengthening by actually rupturing the muscle fibers (as counter-intuitive as it may sound!). This is the reason why rest and recovery should be an integral part of one’s work-out. In fact, one should not consider the work-out complete till one has fully recovered and reaped the benefits of the strenuous work-out.
Let us now turn our attention to the next important question - how could we recover faster and more effectively? Following are some common principles that seem to work well.
1. Get
sufficient sleep
It is interesting to note the typical stages in a human sleep cycle:
(i) Stage 1: This is simple dosing off stage where eyes are closed but the body is getting ready to sleep.
(ii) Stage 2: This is the light sleep stage. This stage is characterized by a drop in body temperature and slowing down of heart rate.
(iii) Stage 3: This is the deep sleep stage where the body processes slow down even further. Moreover, at this stage the brain is in a state of rest due to which supply of blood to muscles increases. From recovery perspective, this is the most important stage as bulk of the physical healing and muscle repair happens at this stage!
(iv) Stage 4: This is the deepest phase of sleep and is often referred to as Rapid Eye Movement (REM) sleep. This is the stage of sleep where one starts dreaming.
For our context, there are two important points that one
should note here:
- Quality of sleep is important – It is during the deep sleep phase of non-REM sleep (i.e. stage 3) where healing and recovery takes place.
- For most adults the body needs around 7 to 9 hours of daily sleep to function efficiently. The demands of heavy work-outs may necessitate an even longer sleep duration to ensure proper recovery.
2. Keep
yourself well hydrated
Water plays a vital role in regulating body temperature
as well as facilitating proper muscle and heart function. Lack of appropriate
water level in body can result in a drop in blood plasma (liquid component of
blood that suspends blood cells) volume due to which muscle cells don’t get the
required nourishment. This tends to retard muscle recovery thereby leading to
prolonged soreness of muscles.
So, the next question is how much water intake should one
target in the days following a heavy workout? There is no specific answer for
this – however, research indicates that as a rule of thumb one should target
daily water intake around 0.7 ounces for
every pound of body weight. In other words, one should target a daily intake of around 45 ml water for every
kilogram of body weight. For a person like me (76 kgs), this corresponds to
around 3.4 liters water every day.
3. Enrich
your diet with sufficient supply of proteins
The role of nutrition is critical in facilitating quick
recovery between workouts. In particular, the intake or proteins is important
as proteins are the building blocks of muscles and facilitate repair of damaged
tissues.
- Nutrition immediately post a work-out: There is ample research that suggests that one should target a post work-out meal comprising of 4 parts of carbohydrates and 1 part of protein (i.e. 4:1 Carbohydrates: Protein ratio) to kick-start quick recovery. Note that immediately post a work-out carb intake is important as carb reserves are depleted due to high intensity work-out and need replenishment. Chocolate milk is a commonly available option that serves this purpose.
- Routine protein intake: A healthy human body should consume around 0.8 grams of protein per kg of body weight (everyday). However, for individuals involved in running and heavy workouts there is additional recovery requirement due to which the protein intake should be around 1.2 to 1.4 grams of protein per kg of body weight. This can typically be met with options like egg whites, sprouts, dals, curd and milk (for more details, you can refer to one of my previous blogs published in July 2015 - Fuel your engine with right nutrients!)
4. Try
hot turmeric milk for accelerated recovery
As antiquated as it may sound, this always works. So how
does this really work? When we undertake intense workouts, our muscles burn the
energy stored in the form of glycogen to produce lactic acid. This lactic acid
quickly breaks into lactate and hydrogen ions. The hydrogen ions lower the pH
of our muscles leading to that feeling of fatigue and burning sensation that we
feel after high intensity workouts (or for that matter after speed runs).
To offset the effect of the drop in pH, it is good to
consume something alkaline. That’s where turmeric milk is immensely helpful.
Moreover, turmeric is also known to have several health benefits due to its
anti-inflammatory and anti-oxidant properties.
5. Make
foam rolling a regular feature of your training schedule
For starters, the connective tissue in our muscles
consists of a soft tissue portion (also called ‘fascia’) that provides support
and protection. The fascia often becomes constrained and restricted due to
overuse of muscles during heavy workouts, which leads to soreness and
inflammation. Now, foam rolling is a simple self-myofascial release (SMR)
technique which involves rolling the tender muscle groups over a foam roller
for 30 – 60 seconds using one’s own body weight.
This one is my favorite and something that I have adopted
in a big way in the last few months. If you want to try out one thing from the
list of recovery techniques listed in this article, try this one for 3 months and
see the difference. To learn more details around how to use a foam roller,
watch this excellent YouTube Video from Gagan Arora:
6. Make
stretching a regular feature of your work-out
Stretching after a workout can help in relieving the body
of muscle soreness and stiffness. It also helps to flush out waste products
from the muscles which facilitate quicker recovery. Additionally, stretching
can help improve flexibility, which is critical for any athlete trying to
achieve bigger stride-lengths (especially the flexibility of hip flexors, glutes
and hamstrings).
In addition to the recovery and flexibility benefits of
static stretching, one should also build in active dynamic stretching into the
work-out routine. As the name suggests, dynamic stretching involves rapid stretching
movements that repeatedly put the muscles to undergo a range of motion. This
helps in increasing the suppleness of blood-flow to muscles and also aids in
improvement of muscular endurance and anaerobic capacity. Some simple dynamic
stretches include exercises such as dynamic lunges, leg-kicks etc.
7. Try
compression garments
Compression garments are relatively tight-fitting clothing
such as socks, sleeves etc. that provide support during sports activities. Unlike
most of the other recovery tips listed in this article, the impact of
compression garments is yet to be fully established scientifically. However,
there are research studies that indicate that compression garments have a moderate effect on lessening the severity and duration
of DOMS.
According to a research published in the British Journal
of Sports medicine – 2/3rd of the athletes who wore compression gears
after workouts that cause perceptible muscle damage said that the gear helped
in lessening the severity of muscle soreness. The general view is that the
external pressure from the compression gear reduces the space available for
swelling to occur within muscles, which in turn may lead to feeling less
soreness.
Even though the benefits of compression garments are yet to be fully established, it still warrants a try. For me personally - compression socks tend to work very well.
I hope the article provides some useful information for
quicker recovery tips and helps you make the most out of your hard high intensity work-outs!
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Sundeep Singh
Sundeep Singh
(+91 - 98181 19794)
Sources:
- http://breakingmuscle.com/olympic-weightlifting/the-importance-of-sleep-for-weightlifters-and-other-athletes
- http://www.webmd.com/sleep-disorders/guide/sleep-101
- http://greatist.com/fitness/18-scientifically-proven-ways-speed-recovery
- http://www.coreperformance.com/daily/recovery/5-recovery-secrets-of-endurance-athletes.html
- http://www.muscleforlife.com/stretching-before-aerobic-exercise-or-weightlifting-yes-or-no/
- http://therun-way.com/dont-waste-your-airtime/
- http://www.runnersworld.com/newswire/compression-gear-has-moderate-effect-on-muscle-damage
- http://www.runnersworld.com/running-tips/is-lactic-acid-a-bad-thing
- http://lactate.com/questions/question_01a_what_is_lactate.html
- http://breakingmuscle.com/mobility-recovery/does-foam-rolling-really-work
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About the Author: By background, Sundeep Singh is
a Mechanical Engineer from IIT Delhi and holds an MBA from IIM
Kozhikode. Given his flair for mechanics and passion for running, he loves
to analyze and write about the finer nuances of running techniques /
strategies. Sundeep’s best run till date is ADHM 2015, which he completed in
1:31:20.
