Chuary_PT

As a fighter, your growth will be STUCK if you ignore this....
RECOVERY
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RECOVERY: What most fighters get wrong

Fighters think training and recovery are 2 separate things.
That couldn't be further from the truth.
When it comes to performance, training and recovery are just opposite sides of the coin. You cannot have one without the other
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Training + recovery = Improvement
Trainining without recovery = no improvement

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If your recovery is insufficient, you're wasting your time and effort. You won't get better.

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Whats worse? Injuries & fatigue will accumulate. Leading to burnout and a decrease in performance. You do NOT want to be here.

Prioritize recovery as much as training. RECVOERY IS PART OF TRAINING.

3 KEY PILLARS OF RECOVERY

1️⃣ SLEEP

Sleep is the no.1 booster for recovery. Growth hormone gets released, accumulated waste throughout the day gets flushed out. Muscles & tendons gets rebuilt. Sleep provide focus, growth and mental clarity. If your sleep is out of line, everything else goes down the drain.

• 6 - 8 hours of sleep
• No caffeine 8 - 10 hours before bed
• Have a 10 - 15 minute wind down routine

2️⃣ NUTRITION

You are literally what you eat. The bones, muscles and organs you are made of, are built from the food that's consumed and digested. Nutrition plays a key role in fuelling your workouts, and recovering from hard training sessions.

• 2g of protein per kg of BW
• Prioritize whole grains and wholemeal
• Eat a rainbow daily: Get fruits and veggies of different colours throughout the day
• Enjoy something daily. Nutrition is not about restricting yourself, its about building the habits to fuel your body & your soul.

3️⃣ STRESS MANAGMENT

The body responds to all stress the same way. "Fight or flight" gets activated when we're late for work, about to fight, or stressed out about a deadline. That same feeling of blood rushing, adrenaline pumping, sweating and increased focus gets activated whether it is a real physical stress, or perceived mental stress.

The "rest and digest" system is responsible for rest, digestion, relaxation and recovery. Being constantly stressed out puts this system on hold and slows down your recovery

• Enjoyable social activity: Go have a laugh with friends
• Recovery breathing: 4s inhale, 7s exhale.
• Journaling and mindfulness practises

HERE'S A RECOVERY AUDIT & 2 SIMPLE TIPS THAT YOU CAN IMPLEMENT DAILY. CHECK IT OUT HERE:

​https://www.loom.com/share/57fad9fa0a1848fa9a72385c61d9fd47

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