All athletes depend on sufficient recovery to repair damaged muscles, connective tissue, and joints, replenish depleted nutrients, and clear the body of lactic acid and other performance-damping waste products. Many athletes seem reluctant to give recovery its due, perhaps from the misguided thinking that more work is always good. But in reality, recovery is an integral component of the process of athletic training and overall fitness.

Recovery from training has the following key elements: sleep, stretching, inactivity, deep muscle work and nutrition.

Recovery is the time when the body adapts to the eustress of physical training by developing new muscle mass and restoring the body’s glycogen levels. The period directly following an intense workout is particularly important for athletic training. During this time, the body is especially drained and vulnerable to injury and exhaustion.  The recovery diet should be rich in two macronutrients: lean protein and complex carbohydrates. For meals immediately following a workout, consume carbohydrates and protein together, as the carbohydrates increase protein absorption.

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