When it comes to training and physical performance, recovery is often the unsung hero. Whether you’re an elite athlete or someone just starting their fitness journey, proper recovery is the key to unlocking consistent progress, reducing injury risk, and enhancing overall well-being.
At Gen Health, we believe that recovery is just as important as the workout itself. In this blog, our Accredited Exercise Scientist, Will, shares his top tips to help you level up your recovery game and keep your body performing at its best.
1. Prioritise Active Recovery
Recovery doesn’t have to mean complete rest. Incorporating light activities such as walking, cycling, or yoga can enhance blood flow, reduce muscle soreness, and help your body recover faster. Active recovery days are a great cost effective way to stay moving while allowing your muscles to repair and grow.
2. The Power of Sleep
Sleep is a non-negotiable part of recovery and where we find our biggest bang for our buck. During deep sleep, your body repairs tissues, releases growth hormones, and consolidates energy stores. Aim for 7-9 hours of quality sleep per night, and consider establishing a bedtime routine to help you wind down and maximise recovery.
3. Stay Hydrated
Dehydration can slow down your recovery process and impact your performance. Make it a habit to drink water consistently throughout the day, especially after workouts, and in the week leading up to competition. If you’re engaging in intense exercise, consider replenishing electrolytes to support muscle function and prevent cramping.
To throw a science lens on it, if you weigh yourself before and after activity (particularly during summer), aim to replenish 1.5x the amount of weight lost due to sweating.
E.g. weigh in at 70kg before, finish activity at 69kg = 1kg of loss x 1.5 = 1.5L of water to consume.
4. Fuel Your Recovery with Nutrition
Your body needs the right nutrients to recover effectively. Focus on:
- Protein: Supports muscle repair and growth.
- Carbohydrates: Replenish glycogen stores depleted during exercise.
- Healthy fats: Aid in reducing inflammation.
For an extra boost, consider timing your snacks to include a mix of protein and carbohydrates within 30-60, and following up with a nutrient dense meal, within 2 hours post-workout.
To put a science lens on it:
Protein input = 0.4g/kg/hr
0.4 x 60kg Bodyweight = 24g of Protein
Carbs input = 1.2g/kg/hr
1.2 x 60kg Bodyweight = 72g of Carbs
Approx post exercise snack = 1x Banana (23g carbs + 1.3g protein) + 1x Big M choc milk (57.6g carbs + 19.2g protein) = Approx requirements.
5. Incorporate Stretching and Mobility Work
Stretching and mobility exercises can improve flexibility, reduce muscle tension, and enhance recovery. Foam rolling or static stretches are great additions to your routine and can be especially helpful after exercise, especially if in a team setting, as an opportunity to bring the group together to debrief on performance, and if you suspect no further stretching is occurring at home.
6. Don’t Underestimate Rest Days
Rest days allow your body to repair and adapt to the stress of exercise. Overtraining can lead to fatigue, decreased performance, and a higher risk of injury. Listen to your body—rest is not a setback, it’s a strategy.
7. Use Recovery Tools Wisely
From foam rollers and massage guns to Normatec compression gear and cold therapy, recovery tools can complement your efforts. While they’re not a substitute for sleep, hydration, or nutrition, these tools can provide short-term relief and be the 1%er that helps you feel your best and get back on track sooner.
8. Listen to Your Body
Recovery isn’t one-size-fits-all. Pay attention to how your body feels and adjust your routine accordingly. Persistent soreness, fatigue, or declining performance may be signs that you need to scale back and prioritize rest and recovery.
At Gen Health, we understand that recovery is integral to achieving your goals. Whether you’re recovering from an injury, training for a personal best, or simply aiming to feel healthier, our multidisciplinary team is here to support you.
If you’re looking for tailored advice on how to optimize your recovery, book an appointment with Will, our Accredited Exercise Scientist. Together, we’ll create a plan that suits your lifestyle and helps you reach your full potential.
We also have an exciting new personal training package available! Find out more here.
