Hydration
Rehydration is important for health and recovery after a hard workout. Your body loses not only free water but sweat as well. Sweat is composed of water and sodium chloride (salt). A lot of people think that potassium is responsible for cramping but the actual culprit is sodium. While you absolutely want to replace how much fluid you have lost, also consider your electrolyte replacement as well, especially on hot days. For elite and ultra-endurance athletes, there are formulas to actually calculate your sweat rate to really dial in on how much water and how many electrolytes you will need for your workout and for recovery. Without adequate hydration, you will hinder your performance and limit your recovery after practice, which can affect you for your next workout. If hydration is neglected, this can lead to more emergent conditions like dehydration and heat illness.
--Dr. Anthony Martin, Sports Medicine Physician, Atrium Health Musculoskeletal Institute
As you exercise your body creates heat internally. Your body sweats to help be able to release the heat and keep your body at a safe temperature. Drinking cool water after exercise can help decrease core body temperature. It is also essential in replacing the fluids lost in sweat. If you lose 1 pound (16 ounces) of sweat during your activity it is best to replace with 25% more so you would need to drink 20 to 24 ounces of fluid. In elite athletes, a pre and post-exercise weight is measured to help guide re-hydration. Ideally this replacement would occur within 2 hours of your cool down. Proper hydration will make sure that you are prepared for your next activity or event.
--Dr. Kevin Burroughs, Sports Medicine Physician, Atrium Health Musculoskeletal Institute
Dynamic Stretching, Flexibility and Mobility
Flexibility is important for performance and injury prevention. A dynamic warmup is vital to priming your muscles for exercise. This activates your muscles, and improves blood flow to these muscles which will decrease your risk of injury like strains/tears. Depending on the workout you will be performing, a dynamic warm up (hops, skips, walking lunges, etc.) is better than static stretching as it will not decrease the power of the muscle, if you will be performing a maximal lift or running a 100m sprint. Stretching after workouts is important as this will improve your overall flexibility. Your muscles are already primed and have increased blood flow so you are less likely to become injured from over stretching, and you'll see better results overall. This will not only improve your recovery and get you ready for the next workout, but decrease your injury likelihood in future workouts.
--Dr. Anthony Martin, Sports Medicine Physician, Atrium Health Musculoskeletal Institute
Mobility and flexibility training is such an important aspect of an athlete's workout regimen. Some would argue it's up there with strength training to prevent injury and improve balance and coordination. Simple standing exercises on an uneven surface like a Bosu ball or foam mat can do wonders for strengthening and stretching those ligaments and tendons responsible for keeping the joints stable. Other activities like yoga and dancing, like Emmitt Smith taking ballet can make a world of difference in one's balance and coordination.
--Dr. David Price, Sports Medicine Physician, Atrium Health Musculoskeletal Institute
Quality sleep
Elite athletes require 8-10 hours of sleep per night, much more than the average person. A good night's sleep can not only help with physical recovery, but also mental recovery, and helps improve athletic performance.
--Dr. Robert Alcott, Sports Medicine Physician, Atrium Health Musculoskeletal Institute
Nutrition
Breakfast is a really important meal of the day especially for an elite athlete who may be replenishing after an AM workout. It's especially important to replace carbohydrates and electrolytes especially in the heat and humidity. But it's also important not to forget about filling up on proteins and healthy fats. Eggs are a great choice of protein and healthy fat and a banana or other fruit and vegetable provide some good carbohydrate. Peanut butter on toast or a power smoothie loaded with fruits, chia seeds and protein powder is another great choice. It's important to choose foods with healthy fats rather than those high in saturated fat like bacon and sausage. Avocado is a great healthy fat which you can incorporate into many different breakfast options. And it's a superfood for a superhero like you!
--Dr. David Price, Sports Medicine Physician, Atrium Health Musculoskeletal Institute
The nutrition needs of an elite athlete are a little different than the rest of the population, but for all active individuals we know there's a need for a balance between carbohydrate, protein and fat intake. In general, to have both adequate energy for exercise and the ability to repair and grow muscle fibers, an overall mix each day of roughly 50-55% carbohydrate, 20-25% protein, and 25% fat will provide the ratio needed to perform at the highest levels. The range of protein changes based off whether you're training for strength or endurance, and there are calculations to really dial that in if desired. And I'm always careful to remind my athletes – appropriate hydration is incredibly important as well!
-Dr. Eric Warren, Sports Medicine Physician, Atrium Health Musculoskeletal Institute
Recovery
I always tell my athletes that physically there are 3 foundational components to perform at the highest level – nutrition, training, and recovery. So often recovery is neglected, but it is vital to allow joints and soft tissue the opportunity to repair and prepare for the next day's training. And that recovery may include massage, mobility exercises, icing or similar, but it also always includes adequate sleep, which is often not emphasized, particularly in younger professional athletes.
--Dr. Eric Warren, Sports Medicine Physician, Atrium Health Musculoskeletal Institute
Warm baths, reading, and stretching before bed can help you fall asleep faster and improve the quality of sleep overall, while caffeine, alcohol, and blue light from phones and other electronics make it more difficult to catch those all important zzz's.
--Dr. Robert Alcott, Sports Medicine Physician, Atrium Health Musculoskeletal Institute
Recovery after a hard workout is super important especially in season for an athlete training hard. Many athletes find benefit in an ice tub to decrease inflammation and speed up muscle recovery. Others feel better mixing it up with a post workout stretching routine and an ice bath. And some mix hot and cold in order to feel better or work in a massage to help sore muscles.
--Dr. David Price, Sports Medicine Physician, Atrium Health Musculoskeletal Institute
Go to www.AtriumHealth.org/Hurt for more information and health tips.
