There is an overload of information on recovery. This blog post is designed to simplify the current research into an easily digestible bullet points. Hands down/ bar none/ without a doubt/ (insert other phrases), the largest 2 factors that impact recovery are sleep and nutrition.  Optimizing both factors allows an athlete to recovery efficiently and perform at their peak. All other tools for recovery are secondary.. These bullet points outline the most important information to date. Some of it is so basic and common sense that it hurts. But it can often be helpful to review the basics when we face an information overload.

Basic Sleep Optimization:

• Sleep 7-9 hours of sleep per night

• Sleep deeper (no alcohol or medication)

• Make the room as dark as possible

• Avoid bright light, TV, phone screens immediately before bed

• Try to sleep on a schedule (wake up same time every day/ go to bed same time)

• Consider using an alarm to remind you to go to bed

• Consider using ambient noise (fan, white noise)

Basic Nutrition Optimization

• Eat more real foods

• Eat more vegetables

• Have a plan of what you want to eat each day

• Consider preparing meals ahead of time

• Enjoy cooking (you most likely have to do it anyway)

• Enjoy your meals

• Generally avoid “foods” that have ingredients that are unknown

• Stop eating foods that make your stomach hurt

Cheers

-Dr. Matt Sweeney