Over the past few years, I’ve been fortunate to be exposed to an entire spectrum of different athletes- all the way from 8 year old soccer players to Olympic medalists. The biggest difference I see between amateur athletes and professional athletes is the level at which they take care of their body. The amount of training you do and the amount of time you spend working on recovery are both linear. The more you train, the more you have to work on recovery.
I’m of the opinion that there is no such thing as overtraining. I’ve worked with athletes that put in massive amounts of training week after week. If I did a week of their training I would be out of commission for a month. So how can these athletes train so hard and continue to make improvements and not hit a state of overtraining? They work on recovery like it’s their part time job. The training is not what separates good and great athletes, recovery is the secret to success!
Most people have no idea how good their body is supposed to feel because they are constantly in pain. It’s hard to train at your optimal level when you’re always borderline hurt. Here are 4 things you can add in with your training to spike your recovery. Better recovery=more training. More training=more athletic improvement. More athletic improvement=winning and we love winning!
1. Marc Pro
I was exposed to the Marc Pro in 2012 when I was working with CrossFit 808 in Honolulu. One of my mentors, Kelly Starrett, gave me a Marc Pro to test out with the team. I’m a skeptic person at best and I need to see positive changes myself before I start buying in on things like the Marc Pro. Since 2012 I’ve recommended the Marc Pro to all the athletes I work with that are looking for help with recovery.
You’re probably asking what does the Marc Pro actually do. The answer is: it gets the muscles moving. Pretty simple, right? Essentially, the contraction the Marc Pro produces is non-fatiguing but strong enough to get fluid in the muscles moving. This constant but non-fatiguing contraction is basically a lazy person’s way to recovery. If you wanted to get on an Assault Bike and ride at a non-fatiguing speed for 30 minutes you could get a similar effect. If you don’t have an Assault Bike at your house and you want to watch Game of Thrones while you recover, the Marc Pro is a pretty damn good option.
2. Recovery Pump Boots
The Recovery Pump boots look ridiculous. I remember seeing an elite triathlete at a race I was doing in Hawaii a few years ago with these on. It was the first time I had seen the device. It’s just hard to look cool with giant puffy boots on your legs, but they work.
The rationale behind the Recovery Pump is similar in a way to the Marc Pro. Instead of using muscle contraction to help get things moving, the Recovery Pump using sophisticated compression. This compression helps move fluid from the extremities to the torso. Think of the torso as the area where we clear non-useful elements of the blood/fluid after training. It’s essentially out with the old, in with the new when you get fluid circulating more post training.
Who uses Recovery Pump? The majority of NFL, MLB, NBA and NHL teams. Also, multiple branches of military Special Operations groups, elite triathletes and endurance athletes. That’s pretty good company to be in.
3. Nutrient Timing
I recently spoke with Anthony Almada on a podcast I do with another coach called the Doc and Jock Podcast. Anthony was one of the original founders of EAS and is the founder of another supplement company called Vitargo. Vitargo is basically a super carbohydrate that’s been pre-broken down so it’s absorbed faster. It’s a pretty cool product and you can hear the whole interview here.
The reason nutrient timing is important is that you need to be able to effectively replenish your stored energy. Studies have shown endurance athletes need between 400-600 grams of carbohydrate per day. For many of our athletes that eat a very low carb diet, they may only be consuming 25-50% of this. The best way to spike recovery is to time your nutrient timing correctly so that your body has the greatest chance of rebuilding itself.
When you exercise, your body depletes muscle glycogen as this is the main fuel for movement/exercise at the muscle. When we exercise and glycogen gets depleted, insulin stimulates glucose in the blood to be drawn back into the muscle to replenish glycogen. This is important to know because if we have more glucose available in the blood at the time of training we can replenish our energy source better. More ability to replenish the main exercise energy source equals more training!
Try this combo next time you train: drink 35-70 grams of a carbohydrate like Vitargo with 10-20 grams of protien in it 30-60 minutes before training. Drink the same thing within 20-30 minutes post training. The pre-workout nutrients will give your body readily available sources while training and the post workout drink will re-supply the muscles at the key post workout window.
Here are the two supplements I like to use together.
4. Embrace the cold
There has been a big debate on the usage of cryotherapy(cold treatment) in the sports medicine and strength/conditioning community. Here’s my stance: Use whole body cold treatment to help with recovery, don’t waste your time icing a sprained ankle.
What I mean by that is local icing for an inflamed joint is not effective. It’s effective at numbing the area but doesn’t help with the healing process the way we thought it used to. In fact, the original physician that came up with RICE (rest, ice, compression, elevation) recently changed his stance on this to take icing out of use for acute injury.
When I say using whole-body cold treatment for recovery I am referring to things like ice baths and whole body cryotherapy chambers. The effects of these two forms of treatment for recovery are two-fold. First, much like the Marc Pro and Recovery Pump, we get a pushing of fluid to the torso. This occurs due to vasoconstriction of the blood vessels in the legs/arms causing more blood to be directed toward the vital organs in the torso. Increased fluid to the torso equals better nutrient/oxygen exchange and increased potential to rebuild after a tough training session.
The second positive effect is essentially a jumpstart to the parasympathetic nervous system. This is the system that helps predominantly with relaxation and recovery. Increased parasympathetic function leads to increased potential to recover and recuperate from hard training.
Neither of these are exactly something I look forward to since I don’t like to be cold. I would say between the ice bath and whole body cryotherapy the easier of the two to tolerate is the whole body cryotherapy.
If you want to train as hard as a professional athlete or Olympian you need to prioritize recovery just like they do. You have one body, you had better take care of it. If you’re really looking for that competitive edge, a better recovery strategy is your key to success.
It seems like there is a new product that comes out every day that will change your life! Maybe it’s a new supplement, training tool or book. Having a small voice in the health/fitness community has its perks and one of those is people send me products to test out frequently. I’m very honest with these companies and tell them that unless I really like and believe in your product I will not tell my athletes/colleagues about it. I don’t trade out my recommendation for free shit!
That being said, of the products sent to me in the last year, there are two I can’t shut up about. These products are the FluidStance Level and the PerformaSleep Mattress.
Here’s a scenario many of you may have experienced:
You get sick of sitting and you read all these articles that tell you sitting is the new smoking. You decide you will petition your HR department to get you a standing desk. Success! They said yes and now you’re free! After a few days of standing in one place like a robot 8 hours a day, you start to get some tightness in your knees and lower back. Now you start leaning on your standing desk most of the day and constantly standing one one leg to unload one at a time. Eventually you wonder why you listened to that dumbass physical therapist (me!) and got a standing desk.
Well, the problem is not standing. The problem is that we are designed for constant motion. Sitting and standing in one place are unnatural. This is where the FluidStance Level is genius. This is a board with a rounded base that is semi unstable. Think Indo Board but you can actually stand on this without the risk of falling off and breaking your wrist. The Level allows you to stand on one place but constantly have small movements occurring the entire time.
Here’s a scenario many of you may have experienced:
What I like so much about the Level is the simplicity of solving this problem. Plus, let’s be honest, it looks cool. I can’t have someone come in my office without petitioning me to get off of it so they can try it. If you have a standing desk and have a similar problem of discomfort during the day, getting a Level could be the answer. Plus, it kind of looks like a hoverboard and so you can feel like Marty McFly all day!
The second product I’ve really been impressed with this year is the PerformaSleep Mattress. This is actually something I was very skeptical about. A mattress to help with recovery? Seriously, how could this be any different than a regular mattress?
Well, within the first 3 nights of sleeping in the PerformaSleep Mattress my wife and I were sold. So was our dog and cat actually, we couldn’t get them off the damn mattress!
Here’s what I noticed. First, I do the same tests first thing in the morning and have been for years. I roll out of bed, bend forward to touch my toes and then overhead squat. It typically takes me 15-30 minutes of moving around or a shower before I can touch my toes and a squat feels comfortable. The second morning of waking up on the PerformaSleep Mattress, I rolled right out of bed, touched my toes and dropped into a bottomed out overhead squat.
The other thing I noticed was how quickly my wife falls asleep on this mattress. She typically doesn’t fall asleep very quickly and it annoys her because I’m out as soon as I lay down. She’s fallen asleep dramatically faster since we made the switch and says she feels much more awake in the mornings.
We are in bed for a third of our life. If you have to be there, you might as well have a really high quality mattress. If you are in the market for a mattress check them out!
I’ll keep trying products out and letting you guys know what I honestly think. If you have any products you recommend that we test out, let us know!
Dr. Danny and Dr. Jackie's views on performance improvement, injury prevention and sometimes other random thoughts.