Tyler Robbins Fitness

B.Sc. Biochemistry, Certified Strength and Conditioning Specialist (CSCS), Certified CrossFit Trainer (CCFT/CF-L3), USA Weightlifting Level 1

Healing and Recovery

Since I am in my "transition" or "recovery" week, I figured it would be a great time to list some advice on how to maximize your recovery efforts:

  1. Take antioxidants – Green tea catechins and N-acetyl-cystein. Both are powerful antioxidants, they reduce muscle soreness and they’re awesome for your health. Shakeology has tons of antioxidants.
  2. Eat fish or supplement with fish oil – This will allow you to move better and you’ll end up being less sore. If your muscles and connective tissues are the gears and cogs that move your body, fish oil is the grease that keeps everything running smoothly.
  3. "I was in the pool!" - Cold showers and/or baths help alleviate sore muscles. Just remember to lock your door when you are changing...
  4. Protein - Helps your muscles re-build. Make sure you are taking in proper amounts of protein throughout the day from a variety of sources.
  5. Carbohydrates - Immediately following a workout. This helps replenish spent glycogen stores helping with recovery. 
  6. Casein Protein - I like to eat cottage cheese before bed. Cottage cheese contains casein protein, a slower-digesting protein, to help repair and rebuild sore/broken-down muscles as your sleep! 
  7. Sleep - Ah yes, one of the most under-utilized recovery tools in your arsenal. Too many people sleep far too little.  If you feel like napping (and have time for it), do that too!
  8. Stretch - Stretching helps improve range of motion, but it also allows the tired and/or repairing muscle fibers to open up to better circulation, thus improving recovery.