🏀 Sweet 16 of Sports Nutrition - Round 3

🏀 Sleep and Active Recovery

💤 Sleep: The Ultimate Recovery Tool

• Muscle repair and growth happens during deep sleep.

• Sleep helps restore glycogen (your body’s stored energy), balance hormones, and sharpen focus.

• Less than 7 hours of sleep = slower reaction time, poor decision-making, and higher risk of injury.

• Aim for 7–9 hours every night—especially after hard training or competition.

🚶‍♂️ Active Recovery: Keep It Moving

• Think: light stretching, yoga, a walk, foam rolling, mobility work.

• Boosts blood flow to muscles and helps flush out soreness-causing byproducts (like lactic acid).

• Reduces stiffness and promotes flexibility, keeping you ready for the next session.

✅ Bottom line: Sleep repairs. Active recovery restores. You need both. One is passive, one is proactive. Together, they’re the dynamic duo of better performance.

🏀 Other Recovery Tools

 Nutrition 

🥛Chocolate Milk: The Old-School Recovery Win

• A natural carb + protein combo (usually 3:1 ratio) perfect for post-workout recovery.

• Replenishes glycogen and provides high-quality protein for muscle repair.

• Super convenient—just open and drink.

🍓 Protein Smoothie: Custom Recovery Fuel

• Totally customizable: protein powder, Greek yogurt, fruit (carbs), leafy greens, nut butter (healthy fats).

• Helps athletes hit macronutrient and micronutrient goals.

• Great for picky eaters or those needing more calories.

🛁 Epsom Salt Soak

• The Minerals in Epsom Salt get absorbed through your skin and can enhance muscle recovery. 

🚨 Red Light Therapy

• The research doesn't lie. Red light therapy can help your muscles recover, can sooth tweaks and soreness  and speed up the healing of injuries. The Novaa Lab Red light therapy pad is my go-to. I travel with it to races, on vacation and I use it every day after workouts. 

💊 Supplements

• There are some supplements that can help with recovery. There are some that won't. Supplements like fish oil pills, magnesium, and protein powder can be an effective part of your recovery routine.  Make sure to consult an experienced sports dietitian to plan your supplement protocol. Or.....email me [email protected] and let's chat about how I can help!

✅ Bottom line: You need a smart recovery routine! One that is personalized, effective and can be carried out whether you are at home, during your competitive season, during your off season or on the road.

🔥 WINNING STRATEGY:

Recovery isn’t lazy—it’s smart. Champions know when to push, and when to pull back. Champions have a plan and they implement it! 

Here’s how to create a winning recovery routine:

✅ Prioritize quality sleep—especially during busy training weeks.
✅ Schedule in active recovery days to stay mobile and injury-free.
✅ Fuel up within 30–60 minutes post-workout with carbs + protein.
✅ Listen to your body—fatigue, tightness, and poor focus are signs it’s time to recover harder.