Adequate Sleep

Make sure that you’re getting plenty of sleep (7-9 hours).

Proper Nutrition

Fuel your body with the proper nutrition to recover fully. Fuel your muscles with the proper nutrition to recover fully. Be sure to get plenty of protein to aid in muscle tissue recovery, carbohydrates to replenish glycogen reserves, and fats to help regular hormones crucial in bodily functions.

Sufficient Hydration

Drink plenty of fluids that help to hydrate the body such as water, milk, and electrolytes.

Active Recovery

Keep the body warm, by engaging in low-impact activities that keeps blood well-circulated and the body mobile.

Massages and SMR

Use a foam roller or a deep tissue massager gun to help break up tension within the muscles. Or just go see a massage professional to do it for you in a quality service.

Compression Garments

Wear compression clothing to aid in muscle recovery by improving blood flow, which speeds up the removal of metabolic waste and delivers more oxygen and nutrients to muscles. It also helps reduce muscle swelling and inflammation by limiting the space for fluid to accumulate and promoting lymphatic drainage. This can lead to reduced muscle soreness (DOMS) and may help with faster strength and power recovery.

Ice Baths

Fully immerse myself in ice cold water to help with muscle recovery via the constricting of blood vessels leading to reduced inflammation and muscle soreness.

Hot Epsom Salt Baths

Run a warm-hot water that improves blood circulation and add Epsom salt to help to relax the muscles and reduce inflammation.

Spas and Steam Saunas

Step into sauna steam rooms for increased blood flow, which aids in delivering oxygen and nutrients to help repair muscle tissue and remove waste products like lactic acid.

Cryotherapy Treatment

Visit facilities that offer cryotherapy treatment to help reduce inflammation and muscle soreness, resulting in a quicker recovery.

Old Fashion R.I.C.E. Method

In case of an injury that may occur during training, utilize the R.I.C.E. method:

• Rest. Give the injured area a rest of 48 hours. 
• Ice. 20 minutes at a time, 4 to 8 times per day apply ice to the injured area. 
• Compression. Wrap the injured area in some sort of compression garment. 
• Elevation. Bring the injured limb 6 to 10 inches above the heart level.