When I was an elite athlete in the 1990s and 2000s, the training volume was the big thing in my sport – cycling and cross-country skiing. To get stronger and faster, we thought to log as many training sessions as possible. Since then I have learned that it is not enough just to go hard. To maximize your profits, you also need to optimize your sleep time. That's because the training itself does not strengthen your muscles and strengthen your stamina. Instead, these are the adjustments that your body makes in response to this workout, and these adjustments take place during the recovery period between workouts.
No wonder recovery is the ultimate obsession among athletes. Wherever you enable social media, professional athletes and fitness influencers can document their favorite recovery tools and rituals. Meanwhile, companies are facing the sale of products and services that will help you to recover like a champion. I spent a year exploring the science of recovery and investigating the various claims while reporting on my new book, GOOD TO GO: What the Athlete in All of Us Can Learn from the Strange Science of Recovery . I found some surprises:
Inflammation is not the enemy
I had always understood that inflammation was bad – something that you had to fight or better prevent. However, the latest research has turned this idea on its head. A scientific review from 2013 showed that preventing inflammation can actually hinder recovery. This is because inflammations make an important contribution to the training effect. If you train hard, you will cause microscopic damage to your muscles. The inflammatory response is the first step in repairing this damage and strengthening your muscles so they get stronger next time.
Reduce inflammation, eg. For example, you can use some anti-inflammatory medication such as ibuprofen to soften some of the benefits of this workout. Studies suggest that medicines such as ibuprofen or naproxen may interfere with tissue repair and slow down the healing of bone, ligament, muscle and tendon injuries.
Ice baths are another recreational activity that supposedly tames inflammation. In fact, a cold dive does not really stop the inflammation, but can delay it, so some experts, such as Shona Halson, the former recovery director of the Australian Institute of Sport, now suggest that athletes avoid ice baths during the stages
You do not need a calculator or Pipi diagram for proper hydration
Almost since the beginning of sports drink counseling we have been bombarded with messages to drink. drink, drink. It's too late to be thirsty after this once-standard council. Some companies even sell products that use scientific formulas and special sensors to predict or measure how much you sweat, so you're sure to catch every drop of water you sweat. What all these products and messages imply is that your body is working in a precarious state of fluid management that can easily get out of whack. This term of hydration is used to sell many water and sports drinks in bottles, but it does not accurately portray how our bodies handle fluids.