Athletes' Potential

  • Home
  • Physical Therapy
    • Atlanta ACL Physical Therapy
    • Atlanta Runners
  • Blog
  • Testimonials
  • About Us
  • CONTACT US
  • Podcast
  • Home
  • Physical Therapy
    • Atlanta ACL Physical Therapy
    • Atlanta Runners
  • Blog
  • Testimonials
  • About Us
  • CONTACT US
  • Podcast

Become the HERO of your own HEALTH

Inquire About Cost and Availability

4 Ways to Boost Recovery and Win!

9/10/2015

5 Comments

 
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 amatuer 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 commision 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!
Picture
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.

Vitargo

Hydrolyzed Whey
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.
Inquire About Cost & Availability
5 Comments
JR Barden
2/24/2016 05:30:40 pm

Danny-
I love following you and I am very intrigued by the items that you promote and how you go about your business. I plan on trying this out in the very near future. See you soon.

Reply
Danny Matta link
2/24/2016 06:00:00 pm

Hey JR,

Thanks for commenting. Come by and check out some of this stuff first hand at our Decatur location. It's really a recovery game changer in my opinion.
See you soon.

Danny

Reply
JR Barden
3/2/2016 01:26:38 pm

I'm at the Decatur office now wearing the boots.

Danny
3/3/2016 08:16:19 am

Thanks for stopping by! Hope you enjoyed the visit and we hope to see you back soon!

Chase Rayburn link
2/22/2021 08:40:48 pm

So weird. I was just searching for information about cryotherapy and you popped up. You must be doing something right. Thanks by the way, this really answered some questions I was wondering about. https://www.chiropractorsnorthcharleston.com/

Reply



Leave a Reply.

    Picture

    PT Knowledge

    Dr. Danny and staff's views on performance improvement, injury prevention and sometimes other random thoughts.

    RSS Feed

    Categories

    All
    2015 Review
    Active Atlanta Podcast
    Atlanta
    Australia
    Back Pain
    Blood Flow Restriction
    Boston
    Breathing
    Concussion
    CrossFit
    Deadlift
    Double Under
    Dr. Danny
    Dr. Jacob
    Dr. Marcus
    Dr. Ravi
    Front Rack
    Healthcare & Insurance
    Jumping
    Jumping Rope
    Knee Pain
    Mobility
    Muscles
    Overtraining
    Pelvic Floor
    Performance
    Physical Therapy
    PhysioCoach
    Postpartum
    Pregnancy
    Recovery
    Rehab
    Running
    Shoulder
    Sitting
    Sleep
    Soccer
    Squatting
    Stress Management
    Stretching
    Swim
    Tennis
    Warming Up
    Work
    Youth Sports

    Archives

    February 2021
    September 2020
    August 2020
    March 2020
    February 2020
    December 2019
    November 2019
    October 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    October 2018
    September 2018
    August 2018
    July 2018
    April 2018
    March 2018
    February 2018
    January 2018
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    May 2017
    April 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    March 2015
    February 2015
    January 2015
    December 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014


Contact Us:

533 W Howard Ave, C1
Decatur, GA 30030
        
​Phone: 470-355-2106
Fax Number: 404-382-7293


info@athletespotential.com   ​
Athletes' Potential

About Us
Contact Us
Services
​
Corporate Wellness
​
Resources

Active Atlanta Podcast
​Blog
​Testimonials
​FAQ
Patient Portal
Book Now!
​© Copyright 2016 Athletes' Potential, LLC.  All rights reserved.      
This website does not provide medical advice and does not direct that you undertake any specific exercise or training/rehabilitation regimen.  Consult with a physician before undertaking any information found on this website. All visitors to this site must consent to Terms of use and Notice of Privacy Practice.