Recovery & Nutrition Guided Notes

Advanced Physical Training (APT)

Resistance Training: Recovery & Nutrition

Athlete’s Performance Recovery

Recovery: _________________________________________________________________________________

Regeneration: ______________________________________________________________________________

Self-Massage

_________________: sheets and band of fibrous connective tissue envelope and bind together muscle, organs, and other structures of the body
Connective tissue surrounding muscles may develop areas that become thick and knotted, self-massage allows for removal of these trigger points or knots.
_________________: powerful way to increase blood flow and circulation to the muscle, improve tissue quality, promote the removal of waste products, increase relaxation, and decrease soreness
Technique will aid in recovery and is a great preventive tool to use on areas prone to soreness/tightness.

Types:

________________: back and forth for 30 to 60 seconds and then hold on that pressure point for an additional 30 seconds until the muscle releases from spasm
________________

Hydrotherapy

Definition: ___________________________________________________________________________________

used to increase ____________________________, decrease ________________________________, calm the __________________________, decrease _________________, lower ____________________ , and help you _______________________
alternate _____ minutes of cold plunging (50 to 55 degrees Fahrenheit) with ______ minutes hot tub
alternating between cold and hot stimulates blood flow and muscle recovery with little effort
cold therapy: __________________________________________________________________________
when you enter the warm water, the blood flows out to your skin and limbs to increase the surface area through which heat can dissipate
hot and cold contrast force your blood to move fast, from deep in your trunk out to your limbs and skin and then back again

Sleep

when brain is exhausted, it does not know whether its sleep-deprived or starving for _________________ (crave sugar)
when you're low on energy your body wants to conserve it so motivation to train is greatly reduced
deep sleep releases the _______________________ and _________________________ necessary for your body to recover from the stimulation you gave it during the day

Recommendations

____ to ____ hours a night (_____ is gold standard)
important for restoring _______________________ and building ________________________
results in support of your ________________________, decreases in your ________________________, and overall improved recovery of all your ________________________________________

Post-Workout

want to be in a _________________ (anabolic) state
recovery fueling increases __________________________, strengthens the ______________________, and stimulates ______________________________________________________________
most important meal of the day
create more lean mass (burn more calories at rest and training)
fuel within _____ minutes (____ minutes max), or our bodies will turn to ________________ for energy
post workout recovery shake made with a protein powder (or supplement) such as 100 % whey protein
expedite the recovery process and maximize lean muscle growth
if you don’t repair your body you've wasted your workout, damage to body by breaking it down without taking measures to repair it

What do you need to recover?

Nutrition: Morning

Breakfast

eat within _____ minutes of waking up
drink _____ ounces of water (dehydrated after sleeping)
boosts ________________, fuels the ___________, and provides _________________
high fiber carbohydrates, lean protein, healthy fats, and color (fruits and veggies)
smoothie, whole grain toast with natural peanut butter, low fat Greek Yogurt, banana, oatmeal w/ berries, almonds, hard boiled egg, english muffin with scrambled eggs and avocado w/ 100 percent fruit juice
______________________: any deficiencies your diet is lacking
________________: anti-inflammatory properties, regulate blood sugar, cardio health and mental clarity

Color Your Plate

_____________________= Red (cherries, beets, tomatoes)

_____________________= Blue/Purple (blueberries, plums, eggplant

_____________________= White (garlic, onions, cauliflower)

_____________________= Green (broccoli, spinach, kiwi)

_____________________= Yellow (pineapple, yellow peppers, star fruit)

_____________________= Orange (carrots, oranges, sweet potatoes)

Protein

____ gram of protein per pound of body weight per day
included in every meal
helps to stabilize _________, promotes __________ (full) and revs up your _______________________
fish, chicken, eggs, low-fat dairy, greek yogurt, beans, and legumes
on average post workout recovery shake should contain ________ grams of protein per serving

Carbohydrates

fuel with minimally processed carbs
processed carbs (white bread, pasta): ___________________________=digested quickly and absorbed immediately sending your blood sugar level sky high (crash quickly and feel sluggish)
carbs with at least 3 grams of fiber to stabilize energy, feel full, and protect heart

oats, quinoa, kamut, lentils, 100 % whole wheat bread, sweet potatoes, whole wheat pasta or brown or wild rice

Fats

absorption of certain ____________________ and _______________________
release energy slowly keeping the body satiated and regulating blood sugar, thus lowering glycemic response to other foods
good fats provide powerful nutrients for cellular repair of the joints, organs, skin, and hair
Examples: nuts (pecans, almonds, walnuts), natural nut butters, olive oil, and avocado

Hydration

Water

Institute of Medicine