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The Recovery Module !
Definition: The ability of the cells, muscles, joints and nervous
system to recover from physical strain as quickly as possible.
The Body’s Injury Response
What Happens Post-Workout?
What Happens Post-Workout?
• Growth • Resistance overloads capacity of muscle to contract • Trauma or injury to the cellular proteins in muscle. • Satellite cells are signaled to begin muscle growth and repair (inflamma?on).
• Muscle growth (hypertrophy) • Stress Response
• Extended exercise programs reduce markers of inflamma?on over the long-‐term
• Increased oxida?ve capacity/enhanced immunity • Mitochondrial “hormesis” • Increased natural an?oxidant produc?on/ac?vity
What Is Hormesis?
• Hormesis is a biological phenomenon whereby a beneficial effect (improved health, stress tolerance, growth or longevity) results from exposure to low doses of an agent that is otherwise toxic or lethal when given at higher doses.
• Examples: • calorie restric?on • cold temperature • heat shock • Radia?on • germs • physical stress/exercise
• In other words: things that are bad in high amounts can be good in low amounts.
Why Do We Get Injured?
Red Flags For Inflammation • CRP (C-Reactive Protein)
• Above 10mg/L
• IL-6 (Interleukin)
• Elevated range
• Omega 3 tissue concentration
• Less than 60+%
• Omega 3 index
• Less than 12-15%
Red Flags For Recovery • HRV (Heart Rate Variability)
• Variability decreases significantly (more on that later)
• Heart Rate
• Resting heart rate greater than 5% & inability to maintain normal higher heart rate during exericise
• Body Mass
• Loss of more than 2%
• Water Retention
• Interrupted or constant peeing
• Oxygen saturation
• Below 95%
• Yellow or orange urine
Red Flags For Recovery • Appetite
• Constantly high or sore too touch
• Energy level
• Mood state
• Headache, nausea, diarrhea, sore throat, nasal congestion
• Restwise for tracking?
• Heart Rate Variability
• Time interval between heart beats
• Controlled by autonomic nervous system (release of acetycholine by vagus nerve affects heart’s “pacemaker” cells)
• Good training status and good recovery = high HRV
• Also trainable with and correlated to emotions, thoughts, feelings and alpha brain waves
• Track with
• HeartMath EmWave2
• Bioforce HRV
• Resources: The HeartMath Institute
Why Do We Get Overtrained?
• Inflammatory diet – sugar + processed foods
• Gut dysbiosis
• Low intake of whole food anti-inflammatories/antioxidants
• Poor omega 3:6 ratio (anti:pro inflammatory)
• Low quality sleep
• Poor blood/lymph circulation from staying sedentary
• Inadequate recovery methods
• Inadequate recovery time
• Lifestyle and emotional stress
• Two types:
• Sympathetic (what you usually read about)
• Acute overtraining & high intensity training
• High cortisol & insulin, low testosterone & DHEA
• Fluid retention/swelling
• “Flight & Flight” overstimulation, highly variable HRV
• Parasympathetic (sympathetic fatigue)
• Chronic overtraining and endurance training
• Adrenal exhaustion (low cortisol, low insulin, low testosterone, low DHEA)
• Weight loss
• “Rest & Digest” overstimulation, low HRV
If you’re overtrained with VOLUME, you take naps while
If you’re overtrained with INTENSITY, you can’t sleep at
• Cold Laser
• Vibration Therapy
• Acute Response • Methods?
• Dixie Cups • Ace Bandages
• Ice/peas/carrots • Ice Baths • Chemical Ice?
• 110% Compression Gear • coldoneinc.com • icewraps.net • thermotekusa.com • ACE
• Post-‐acute period • Warm-‐up
• Sound waves -‐-‐> vibra?on -‐-‐> heat • Scar ?ssue break-‐up • Expense • Efficacy?
• Electrical current • Contrac?on -‐-‐> heat/blood flow • Accuracy/pad placement
• Not TENS • Combine with Ice
• Shopcompex.com • Globussht.com
• Blood flow/relaxa?on • Adhesions/scar ?ssue • Prac??oners
– Local sports clubs/teams – Angieslist.com – Ncbmb.org
• Foam Roller/S?ck – Foam Roller must be hard (i.e. Rumble Roller)
#5: Cold Laser
• Non-‐heat producing light laser • AKA infrared • Circula?on/heat • Vetrolase.com
• Coldlasertherapy.us • Infrared Spas?
– Increase growth hormone
#5: Cold Laser (con?nued) 1. It seems that mul? wave lengths do make a difference, in that some are more effec?ve with some injuries while others are beber for different injuries.
2. A real conflict exists over power and technology.
3. Seems that the research is more plen?ful for low power, but there might be reasons for that-‐-‐ availability and who was funding the study.
4. Frequency that the laser is switched at -‐ seems that the jury is s?ll out on that one.
5. Most combine infrared and high wave lengths, and they too show posi?ve effect.
6. Cost's seem to have an extreme range -‐ $800 for a high portable hand
held to $12,000 for a professional unit.
7. Nicer models have pulsed and have e-‐s?m, and also will find areas of inflamma?on.
8. To get any of these ones that require a prescrip?on all you have to say is that it is for your cat.
#6: Vibra?on Therapy
• Blood flow/hormonal response • Plates/plamorms/handheld
– Turbosonicusa.com – Vibeplate.com
• Blood flow/decreased inflamma?on/endorphins
• Licensure important – Acufinder.com
• Blood flow • Vessel constriction/dilation • Convenience • Pads/sleeves/wraps
• Mimic skin elas?city • Lio skin from soo ?ssue
• Blood flow/lymph drainage
• Rocktape, Spidertech • Kinesiotaping.com
• Injec?on of irritant – Dextrose (sugar water), cod liver oil, lidocaine, glycerol
• Re-‐ini?ates inflammatory process
• Chronic pain management
• Increased oxygen uptake • Myosin phosphoryla?on • Mild heat shock protein s?mulus
• Blood flow – Use over injured area, north pole face up, 15-‐20 min
– Use for sleep – Recovery mode
• Anti-inflammatory diet
• Sugar --> acidity --> inflammation
• Avoid nightshades, processed meats, processed fats, vegetable oils
• Avoid cereals, grains, and refined or processed sugar
• Eat dark skinned fruits/vegetables
• Pomegranates, cherries, blueberries, plums, artichokes, spinach and broccoli
• Cold-water fish
• Salmon, mackerel
• Nuts (if also taking omega 3’s)
• Walnuts, almonds, pecans, pumpkin seeds, and flaxseeds
• Green tea
• High intake of greens/alkaline foods
• Cherry juice, ginger, turmeric, curries
• Vitamin C
• Proteolytic Enzymes
• Fish Oil
• Glucosamine Chondroitin
• Plants/herbs (valerian, cherry juice, turmeric, curcumin, ginger, garlic, etc.)
#1: Vitamin C
• Collagen/connec?ve ?ssue forma?on • Enzyme ac?vity • An?oxidant • 1-‐2g whole food source
– Solar Synergy – LivingFuel SuperBerry
• Risk – Gut discomfort – Sugar
#2: Proteoly?c Enzymes
• Trypsin/Chymotrypsin/Papain/Bromelain • An?-‐inflamma?on, Protein diges?on, Protein ac?va?on
• Empty stomach • Examples
– Wobenzymes – Recoverease – Pineapple/Papaya
Quick Time™ a nd a decompre ssor
are n eeded to se e this picture.
#3: Fish Oil
• High Omega 6:Omega 3 – Eicosanoids
• Prostaglandins/cytokines • Cell membrane/growth/delivery • Use triglyceride form
– Carlson’s – LivingFuel SuperEssen?als
• Others – Flax/Hemp – Udo 3-‐6-‐9
• Ferri?n/injury correla?on • Hypoxia -‐> fa?gue -‐> injury • Esp. for females • Risks
– Stomach Upset – Toxicity
• Meat, poultry, fish, eggs, dark veggies
• Ferri?n pyrophosphate • Floradix
#5: BCAA’s or AA’s
• Leucine, isoleucine, valine • Decreased inflamma?on/inflammatory markers
• Examples: – Recoverease (also includes – proteoly?c enzymes) – Protein powders – Methionine/cysteine/glutamine
• Ingredients: – Curcumin – Phenyalanine – Boswellia – Nattokinase
• Alternative to NSAID’s
#7: Glucosamine Chondroi?n
• Components – Amino sugar/car?lage forma?on + repair – Carbohydrate/water reten?on, elas?city, enzyme inhibi?on
• Risks – Blood pressure – Shellfish allergies – Efficacy?
• Combine Proteoly?c Enzymes • Example: Capraflex
What About NSAID’s?
• Inhibit Prostaglandin/pain – Quick relief – Effective (but not advised) for acute use
• Problems – Inhibit healing long term – Gut/ulcer/stomach irritation – Liver/kidney toxicity
• Topical NSAID’s?
Example Recovery from Injury
• IT Band – Preven?ve
• An?-‐inflammatory diet • Vitamin C/Fish Oil/Recoverease • Massage
– Phase 1 Injury • Ice/Electros?mula?on/Cold Laser • Phenocane + Capraflex • Topical Magnesium
– Phase 2 Injury • Magnets/Acupuncture • Kinesiotape/Compression
Your Personal Recovery Plan
Check the items you have access to and can begin using daily/weekly:
Foam Roller Muscle Trac or Myorope Compression Compression With Ice Electros?mula?on Massage Vibra?on Therapy Infrared/Cold Laser Vitamin C Proteoly?c Enzymes BCAA’s Fish Oil Iron (if low)
If Injured, add: Glucosamine Chondroi?n Phenocane Ultrasound Prolotherapy Acupuncture Kinesiotape Magnets
Your Personal Recovery Plan
Which type of overtraining do you have?:
Sympathe?c: High cor?sol Can’t sleep at night Fluid reten?on/swelling Sore a lot Easily excitable/restless High morning res?ng HR S?ll mo?vated to workout Variable HRV Sex drive s?ll there
Parasympathe?c: Low cor?sol, testosterone, DHEA Sleepy all the ?me Weight loss Can’t get HR up during exercise Depressed, down Low workout mo?va?on Low HRV Sex drive gone
Your Personal Recovery Plan
If you’re sympathetically overtrained, “overreaching”, or just need to recover better…
…you should know what to do now!
Personal Recovery Plan
If you’re parasympathetically overtrained/adrenal exhaustion:
• Plan on 4-18 weeks significantly reduced exercise volume (by 80-100%)
• 1-2 TianChi (Chinese adaptogenic herbs) and 1-2 Energy28 (maca root and antioxidants) per day, both on empty stomach.
• High electrolyte intake, preferably with trace minerals and coconut water
• Nighttime use of melatonin and magnesium (i.e. Hammer REM Caps and Natural Calm magnesium). I also like GABA, and there is a product called Somnidren GH you can use pre-sleep for this.
• Sleep in total darkness and silence OR a white noise device. No TV/phone/computer 1-2 hours prior to bed, and preferably blue light blocking glasses like Gunnar pre bed (check the Sleep resources forum thread for this stuff). Go for 8 hours per night, and be in bed by 10:30 at the latest.
Personal Recovery Plan
Parasympathetic overtraining (continued)…
• High dose vitamin D and huge amounts of morning sun exposure
• L-theanine (get it from green tea or use delta-E in SMALL amounts (i.e. 1/day)
• Avoid anything more than 40-50mg caffeine/day, limit chocolate (even the dark stuff) and stay far away from stuff like yerba mate, ephedra, ephedrine, guarana, kola nut, prescription stimulants like Ritalin, and any common commercial energy drinks/powders.
• No fasted workouts or intermittent fasting. Instead, eat a big breakfast with lots of proteins and fats.
• Follow the Superhuman Food Pyramid EAT foods, and avoid the MODERATE and AVOID foods.