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When you do extreme events like Ironman races, triathlons and marathons, recovery is in the
range of 10 to 14 days. That’s up to two weeks for your red and white blood cells (RBCs &
WBCs) to normalize, inflammation to subside, muscle fibers to heal, and for the whole cascade
of functions to occur in your body before you are back to baseline and feel normal again.
After an Ironman triathlon, it can take more than 19 days for your body to bounce back!
If you look at something like a CrossFit WOD or its equivalent, a 40 to 60-minute hard
workout, it can take between 3 and 7 days to fully recover. And “recover” doesn’t just mean
“not feel sore”.
The fact is, recovery includes restoration of white blood cells and red blood cells, repairing
muscle fibers, restoration of hormones and neurotransmitters, repletion of minerals, healing of
tiny nerves and blood vessels, and more. Fortunately, by understanding the body functions
necessary for recovery, there are many scientifically-validated ways to speed up and support
this process.
If you’re not pulling out all the stops to recover quickly, then you’re shorting yourself as far as
how many extra training days you can get out of the year, the quality of your training, the
amount your performance can improve, and even just how good you feel on a day to day
basis.
Rather than performing below your potential or suffering from nagging aches, pains and
injuries, support your body’s recovery process with these proven techniques and discover what
your body can really do.
2. Proteolytic Enzymes
Enzymes do far more than just help digest your food. They serve a wide range of functions
within the human body by allowing certain chemical reactions to occur much quicker, including
those involved in exercise recovery. For example, in the book “Enzymes & Enzyme Therapy,”
author Anthony Cichoke highlights how recovery from sprains and strains can decrease from
eight weeks of inactivity to an impressive two weeks of inactivity with the consumption of
enzymes.
Another study entitled “Protease supplementation improves muscle function after eccentric
exercise” found that protease supplementation attenuated muscle strength loss after eccentric
exercise by regulating leukocyte activity and inflammation. This study found that protease
supplementation reduced the amount of strength loss immediately after eccentric exercise and
aided in short-term strength recovery. This study on karate fighters found certain proteolytic
enzyme mixtures reduced recovery time for hematoma, swelling, restriction of movement,
inflammation, and overall unfit for training by over 50% for each parameter.
Similarly, this study found that with hydrolytic enzymes, people could recover from ankle-
related injuries up to 50% faster.
By the way, this is why Kion Flex contains a blend of enzymes, as well as bioavailable blend of
naturally occurring compounds such as glucosamine and chondroitin from type II chicken
collagen, whole foods (like tart cherry juice, ginger, and turmeric, which you’ll read about
below), herbs, and minerals.
4. Amino Acids
When used in daily doses (preferably during workouts) of three to ten grams per hour,
branched-chain amino acids (BCAAs), such as leucine, isoleucine, and valine, can significantly
enhance performance; improve physiological markers such as red blood cell count,
hemoglobin, hematocrit, serum albumin, and fasting glucose; and decrease inflammatory
markers, such as creatine phosphokinase while enhancing restoration of muscle glycogen.
Data show that BCAA supplementation before and after exercise has beneficial effects
for decreasing exercise-induced muscle damage and promoting muscle protein
synthesis. Another study showed that BCAA administered before and following damaging
resistance exercise reduces indices of muscle damage and accelerates recovery in resistance-
trained males. This study indicated that consuming an essential amino acid mixture after
resistance training increases muscle protein synthesis and net muscle protein balance,
indicating that ingesting EAAs post workout may stimulate faster muscle repair, recovery and
growth.
Because essential amino acids (or EAAs) are a more complete source of amino acids, and
because they keep your body from using your own lean-muscle tissue for energy during
exercise, they are a better option than BCAAs alone. They ensure your body has optimal ratios
of the essential amino acids to support vital body functions while still containing the BCAAs
known for enhancing muscle-building and recovery.
Kion Aminos are absorbed by your body in twenty-three minutes and your body utilizes 99
percent of the amino acids ingested in the supplement. That’s over 50 percent more amino
acid utilization than most protein sources, ensuring your body begins the recovery process as
quickly as possible.
5. Deep-Tissue Work
Deep-tissue work includes anything that digs into your fascia, such as Rolfing, Muscle
Activation Technique, Advanced Muscle Integrative Therapy, Graston Technique, Trigger Point
Therapy, deep-tissue sports massage, foam rolling, and even simply using a tennis ball,
lacrosse ball, or golf ball to dig into tight or sore spots.
Fascia is a densely woven covering, comprised primarily of collagen, which interpenetrates
every muscle, bone, nerve, artery, and vein in your body. Things like trauma, inflammatory
responses (like the kind that can occur after a hard workout) and surgical procedures can
produce what are called myofascial restrictions. These restrictions can produce tensile
pressures up to 2,000 pounds per square inch of damaged tissue! That kind of pressure can
block circulation and cause pain, inflammation, and limited mobility. So, when that kind of
pressure builds up, it needs to be released by a process called myofascial release.
Myofascial release involves gentle sustained pressure on the restrictions in order to restore full
range of motion. Self-administered trigger point relief has been shown to significantly decrease
pain and improve quality of life. It can be achieved by all the aforementioned tools and
techniques. To do it yourself, just find a tight spot, lay down on the ground and pin the sore
area on the deep-tissue tool, work it around, free up fascia, pull the skin away from the muscle
a little, put some pressure on the muscle and basically try to tear apart some of the fibers that
tend to tighten and inhibit recovery. These recovery tools come in all sorts of shapes and sizes,
but whichever form they take, they’re a crucial addition to your toolbox.
6. Inversion
If you recently had a hard workout, or if you’ve been on your feet all day, a simple method for
recovery is inversion. Inversion has been shown to assist with lymphatic fluid circulation, back
pain, blood flow and circulation, and spinal or hip misalignment from high-impact workouts and
the use of an inversion table actually lengthens the spine and mobilizes the hips.
You can get something like an inversion table or a yoga swing, but you can also just prop your
feet up against the wall and let the blood drain from your legs to the rest of your body for 2 to
5 minutes.
7. Compression Gear
The research tends to show varying results when looking at how compression affects athletic
performance, but there are promising findings for how compression garments may enhance
exercise recovery. This study looking at the influence of a whole body compression garment
after a heavy resistance training session on highly trained men and women found that wearing
a compression garment during the 24-hour recovery period enhanced various psychological,
physiological, and a few performance markers of recovery compared with non-compressive
control conditions. Specifically, compression had a significant positive outcome on perceived
vitality, resting fatigue ratings, muscle soreness, ultrasound measure muscle swelling, bench
press throw, and serum concentrations of creatine kinase. This study found that wearing lower
limb compression garments for twelve hours after exercise-induced muscle damage improved
all markers of recovery except for creatine kinase in young, active females, with recovery
being measured using self-reported muscle soreness, creatine kinase levels, knee extensor
strength and vertical jump height.
With this information in mind, compression gear is definitely worth a try if tough workouts are
leaving you sidelined longer than you’d like.
8. Acupuncture
One of the oldest healing practices in the world, acupuncture has helped in recovery
from muscular fatigue, recovery from overtraining and adrenal fatigue, management of muscle
pain, and many of the common aches and pains experienced by physically active or
overtrained people.
The actual procedure involves inserting hair-thin needles into certain points along your
meridian, the path through which your Qi runs. Needling these points, called your acupuncture
points, stimulates the body’s natural healing mechanisms, and certain points are associated
with specific pathologies.
There are many theories on how acupuncture works, but its true mode of action remains a
mystery. The ancient Chinese explanation is that acupuncture corrects the flow of Qi, our vital
energy. The Western explanation is that acupuncture stimulates blood flow, the release of
endorphins, and other physiological processes that temporarily relieve pain. Regardless of how
it works, though, millions of people have used acupuncture successfully, and research
continues to reveal more of its benefits.
You can find licensed acupuncturists operating out of pristine medical clinics throughout the
United States through the National Certification Commission for Acupuncture and Oriental
Medicine (NCCAOM).