Training is essential for any athlete striving to reach their full potential. However, training is only half the equation. The often-overlooked but equally critical component is recovery. Proper recovery not only enhances performance but also decreases chances of injuries and ensures consistent progress over time.
At Zenith Strength & Conditioning, we emphasize 3 key pillars of recovery: Hydration, Sleep, and Nutrition. By mastering these fundamentals, athletes can optimize their recovery and get the most out of what they put into their training.
Hydration
Proper hydration is essential for athletes, impacting nearly every system in the body. Water enables muscles to contract efficiently, lubricates joints, delivers nutrients to muscles and organs, and flushes out waste—such as lactic acid—generated during exercise. After a hard throwing or hitting session, rehydrating is crucial for recovery, even more so than post-workout running.
To maintain optimal hydration levels:
Before Training: Drink 20 oz of water 2-2.5 hours before practice or training.
During Exercise: Consume 16 oz of water every 30 minutes of activity.
After Training: Replenish lost fluids with 16-20 oz of water or an electrolyte-rich sports drink.
Throughout the Day: Drink water based on thirst to stay consistently hydrated.
Making hydration a priority will support your performance and recovery, helping you get the most out of your training.
Sleep
Sleep is often at odds with the busy schedules of athletes, especially those juggling multiple teams or early morning and late-night practices. However, getting 8-10 hours of sleep nightly has been shown to significantly improve muscle recovery, immune function, mental clarity, and physical performance. Sleep allows the energy used during the day for movement, thinking, and work to be redirected toward recovery—making it an essential part of any athlete's routine.
To maximize both sleep quality and duration, follow these recommendations:
Stick to a schedule: Aim for a consistent bedtime and wake time, even on weekends. This helps establish a strong sleep rhythm.
Minimize screen time: Avoid screens 2 hours before bed to limit blue light exposure. If screen use is necessary, enable night mode on your devices.
Time your meals: Finish eating at least an hour before bed to allow for digestion. If you're trying to gain weight and need late-night calories, focus on the other tips for optimizing sleep.
Create the perfect sleep environment: Sleep in a dark, quiet, and cool room. Use blackout curtains, turn off all lights, and lower the temperature with a fan or thermostat.
Prioritizing sleep will enhance recovery and performance, making it just as important as your training and nutrition efforts.
Nutrition
Nutrition plays a vital role in recovery from training, yet it’s often confusing due to conflicting advice and online information. Here’s a simple breakdown of what athletes need to know:
Macronutrients (Energy Sources):The body needs nutrients to function, particularly macronutrients—proteins, carbohydrates, and fats—that provide energy, measured in calories. To maintain body weight, track your food and body weight over two weeks to calculate your maintenance calories. For muscle gain, consume 300-500 calories above maintenance; for weight loss, eat 300-500 calories below.
Protein: Aim for 0.8-1.0 grams per pound of body weight (e.g., 120-150g for a 150-pound athlete).
Carbs and Fats: Start with a 40-30-30 ratio (40% carbs, 30% fats, 30% protein) and adjust as needed. Increase carbs if training feels sluggish or protein if soreness persists.
Micronutrients (Vitamins & Minerals):Micronutrients support immunity and brain function. Athletes should consume 2 cups (400g) of fruits/vegetables per 1,000 calories, prioritizing a variety of colors to ensure diverse nutrient intake.
Additional Resources:
Visit Zenithsandc.com for nutrition consulting.
Check out The Nutritional Hierarchy of Importance by Dr. Eric Helms, our recommended textbook.
See the attached PDF with information about food choices and a game-day example diet for a high school athlete.
Thank you and best of luck this season,
Zac Conner
Owner and Head Coach
Zenith Strength and Conditioning
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