From post-workout proprietary blends of fancy carbohydrates and protein…
…to special supplements like proteolytic enzymes, anti-inflammatory herbal cocktails, and essential amino acids…
…we’re taught time and time again to stuff our faces with foods, pills, capsules, powders, and liquids to fully enhance workout recovery.
But believe it or not, there are other strategies you can implement to bounce back from your workouts as fast as possible – simple strategies that tend to be forgotten or fly under the radar. After all, it’s easier to pop a pill post-workout than it is to spend five minutes on a foam roller.
However, if you want every advantage possible, here are my top recovery recommendations that go beyond nutrition:
2+ times per week: Full body sessions with a good, hard foam roller. I personally use the Rumble Roller because it has ridges in it that help dig into areas of fascial adhesion. Here are the exact moves I do with the foam roller.
1-2x/week: 15-20 minute soak in magnesium salts and/or every day post-workout; 10-15 sprays topical magnesium on inner thighs and upper back. Here’s why I slather my body with magnesium nearly every day, especially after hard workouts.
30-60 minutes after hard workouts: Use full leg compression tights with ice, especially after big events or races like triathlons or marathons. I prefer 110% Play Harder (use code GREENFIELD and get a 10% discount and free shipping). Some say icing doesn’t work, but I disagree and here’s why.
10-15 minutes 2-3x/week: HeartMath emWave2 for tracking and testing your heart rate variability – or you can use something like SweetBeat HRV monitoring every morning. Jim Kean and I discuss why here. For SweetBeat HRV monitoring you need the phone app, a compatible chest strap, and a Wahoo ant+ adapter.
Finally, I keep a few technology tools around the house, namely for sore spots or injuries, including:
Home handheld low level cold laser unit: Circle around sore or injured area for 10-15 minutes, 1-2x/day.
Home electrostimulation unit: Place on sore or injured area 20 minutes, 1-2x/day.
Home PEMF unit (Earthpulse): Hold North Pole against sore or injured area for 15-20 minutes, 1-2x/day.
As you can see, the variety of workout recovery methods you can use to bounce back from your workouts (or injuries) goes way above and beyond nutrition. For more workout recovery tips and other fitness, fat loss and nutrition advice, tune in to http://www.BenGreenfieldFitness.com
Ben Greenfield offers personalized coaching to clients around the world. Get Ben as your coach, access his books, handpicked supplements and wealth of fitness, endurance and overall wellness information at http://www.PacificFit.net, or simply e-mail email@example.com if you have any questions. You can also hire Ben for a one-on-one phone or Skype consult at http://pacificfit.net/items/one-on-one-consultation.
The posts on this blog are for information only, and are not intended to substitute for a doctor-patient or other healthcare professional-patient relationship nor do they constitute medical or healthcare advice of any kind. Any information in these posts should not be acted upon without consideration of primary source material and professional input from one's own healthcare professionals.