Go to sleep and wake up at the same time every day
Drink plenty of water throughout the day
drink extra before, during, and after workouts
Take a multi-vitamin (with minerals) daily
low iron can cause a lack of energy (common in female athletes)
Eat plenty of good food after workouts
eat carbohydrates ASAP after workouts (~30min)
eat a full meal with 1 hr
Complete a proper cool down after workout
light jog/bike
stretch thoroughly
Take extra care of sore and/or injured areas
R - rest
I - ice
C - Compression
E - elevation
Pain relievers / anti-inflammatories can be taken when appropriate.
Get� physiotherapy / massage therapy when necessary
Hot tubs / hot baths are good for muscle recovery / stress relief
Store bought heat/cold rubs can also be helpful for recovery
Recovery can be from mental as well as physical fatigue
take time to relax (music, reading, TV, movies, etc.)
use our controlled breathing exercises (4 count in hold for 2, 4 out)
hot tubs and massages etc. can be mentally relaxing as well
Taking 5-10minutes a day to promote good recovery will prevent fatigue, injuries, stress, and improve performance.