The Recovery Module !

Superhuman Recovery

Definition: The ability of the cells, muscles, joints and nervous

system to recover from physical strain as quickly as possible.

The Bodys Injury Response

What Happens Post-Workout?

What Happens Post-Workout?

Growth Resistance overloads capacity of muscle to contract Trauma or injury to the cellular proteins in muscle. Satellite cells are signaled to begin muscle growth and repair (inflamma?on).

Muscle growth (hypertrophy) Stress Response

Extended exercise programs reduce markers of inflamma?on over the long-term

Increased oxida?ve capacity/enhanced immunity Mitochondrial hormesis Increased natural an?oxidant produc?on/ac?vity

What Is Hormesis?

Hormesis is a biological phenomenon whereby a beneficial effect (improved health, stress tolerance, growth or longevity) results from exposure to low doses of an agent that is otherwise toxic or lethal when given at higher doses.

Examples: calorie restric?on cold temperature heat shock Radia?on germs physical stress/exercise

In other words: things that are bad in high amounts can be good in low amounts.

Why Do We Get Injured?

Red Flags For Inflammation CRP (C-Reactive Protein)

Above 10mg/L

IL-6 (Interleukin) Elevated range

Omega 3 tissue concentration

Less than 60+% Omega 3 index

Less than 12-15%

Red Flags For Recovery HRV (Heart Rate Variability)

Variability decreases significantly (more on that later)

Heart Rate Resting heart rate greater than 5% & inability to maintain

normal higher heart rate during exericise

Body Mass Loss of more than 2%

Water Retention Sleep

Interrupted or constant peeing Oxygen saturation

Below 95%

Hydration Yellow or orange urine

Red Flags For Recovery Appetite

Loss

Soreness Constantly high or sore too touch

Energy level

Low Mood state

Low Well-being

Low

Headache, nausea, diarrhea, sore throat, nasal congestion

Restwise for tracking?

HRV?

Heart Rate Variability

Time interval between heart beats Controlled by autonomic nervous system (release of acetycholine by

vagus nerve affects hearts pacemaker cells)

Good training status and good recovery = high HRV Also trainable with and correlated to emotions, thoughts, feelings and

alpha brain waves

Track with

HeartMath EmWave2 iThlete

Bioforce HRV Restwise

Resources: The HeartMath Institute

Why Do We Get Overtrained?

Inflammatory diet sugar + processed foods

Gut dysbiosis

Low intake of whole food anti-inflammatories/antioxidants

Poor omega 3:6 ratio (anti:pro inflammatory)

Low quality sleep

Poor blood/lymph circulation from staying sedentary

Inadequate recovery methods

Inadequate recovery time

Lifestyle and emotional stress

Overtraining (continued)

Two types:

Sympathetic (what you usually read about) Acute overtraining & high intensity training High cortisol & insulin, low testosterone & DHEA

Fluid retention/swelling Flight & Flight overstimulation, highly variable HRV

Parasympathetic (sympathetic fatigue) Chronic overtraining and endurance training Adrenal exhaustion (low cortisol, low insulin, low

testosterone, low DHEA)

Weight loss

Rest & Digest overstimulation, low HRV

Overtraining (continued)

If youre overtrained with VOLUME, you take naps while

driving.

If youre overtrained with INTENSITY, you cant sleep at

night.

Recovery Tools

RICE

Ultrasound Electrostimulation Massage

Cold Laser Vibration Therapy

Acupuncture Magnesium Kinesiotape

Prolotherapy PEMF

#1: RICE

Acute Response Methods?

Dixie Cups Ace Bandages

Ice/peas/carrots Ice Baths Chemical Ice?

Wraps

110% Compression Gear coldoneinc.com icewraps.net thermotekusa.com ACE

GameReady

gameready.com

Heat?

Post-acute period Warm-up

#2: Ultrasound

Sound waves --> vibra?on --> heat Scar ?ssue break-up Expense Efficacy?

#3: Electros?mula?on

Electrical current Contrac?on --> heat/blood flow Accuracy/pad placement Not TENS Combine with Ice

Home Units

Shopcompex.com Globussht.com

#4: Massage

Blood flow/relaxa?on Adhesions/scar ?ssue Prac??oners

Local sports clubs/teams Angieslist.com Ncbmb.org

Foam Roller/S?ck Foam Roller must be hard (i.e. Rumble Roller)

MuscleTrac/Myorope

#5: Cold Laser

Non-heat producing light laser AKA infrared Circula?on/heat Vetrolase.com Coldlasertherapy.us Infrared Spas?

Increase growth hormone

#5: Cold Laser (con?nued) 1. It seems that mul? wave lengths do make a difference, in that some are more effec?ve with some injuries while others are beber for different injuries.

2. A real conflict exists over power and technology.

3. Seems that the research is more plen?ful for low power, but there might be reasons for that-- availability and who was funding the study.

4. Frequency that the laser is switched at - seems that the jury is s?ll out on that one.

5. Most combine infrared and high wave lengths, and they too show posi?ve effect.

6. Cost's seem to have an extreme range - $800 for a high portable hand

held to $12,000 for a professional unit.

7. Nicer models have pulsed and have e-s?m, and also will find areas of inflamma?on.

8. To get any of these ones that require a prescrip?on all you have to say is that it is for your cat.

#6: Vibra?on Therapy

Blood flow/hormonal response Plates/plamorms/handheld

Turbosonicusa.com Vibeplate.com Powerplate.com

#7: Acupuncture

Blood flow/decreased inflamma?on/endorphins

Licensure important Acufinder.com www.aaaomonline.org

#8: Magnets

Blood flow Vessel constriction/dilation Convenience Pads/sleeves/wraps

Nikken

#9: Kinesiotape

Mimic skin elas?city Lio skin from soo ?ssue Blood flow/lymph drainage Rocktape, Spidertech Kinesiotaping.com

#10: Prolotherapy

Injec?on of irritant Dextrose (sugar water), cod liver oil, lidocaine, glycerol

Re-ini?ates inflammatory process

Chronic pain management

#11: PEMF

Increased oxygen uptake Myosin phosphoryla?on Mild heat shock protein s?mulus

Blood flow Use over injured area, north pole face up, 15-20 min

Use for sleep Recovery mode

Recovery Nutrition Anti-inflammatory diet

Sugar --> acidity --> inflammation Avoid nightshades, processed meats, processed fats, vegetable oils Avoid cereals, grains, and refined or processed sugar

Eat dark skinned fruits/vegetables Pomegranates, cherries, blueberries, plums, artichokes, spinach and

broccoli

Cold-water fish

Salmon, mackerel Nuts (if also taking omega 3s)

Walnuts, almonds, pecans, pumpkin seeds, and flaxseeds

Green tea High intake of greens/alkaline foods

Cherry juice, ginger, turmeric, curries

Recovery Supplements

Vitamin C

Proteolytic Enzymes Fish Oil Iron

BCAAs/AAs Phenocane

Glucosamine Chondroitin Plants/herbs (valerian, cherry juice, turmeric, curcumin,

ginger, garlic, etc.)

#1: Vitamin C

Collagen/connec?ve ?ssue forma?on Enzyme ac?vity An?oxidant 1-2g whole food source

Solar Synergy LivingFuel SuperBerry

Risk Gut discomfort Sugar

#2: Proteoly?c Enzymes

Trypsin/Chymotrypsin/Papain/Bromelain An?-inflamma?on, Protein diges?on, Protein ac?va?on

Empty stomach Examples

Wobenzymes Recoverease Pineapple/Papaya

Quick Time a nd a decompre ssor

are n eeded to se e this picture.

#3: Fish Oil

High Omega 6:Omega 3 Eicosanoids

Prostaglandins/cytokines Cell membrane/growth/delivery Use triglyceride form

Carlsons LivingFuel SuperEssen?als

Others Flax/Hemp Udo 3-6-9

#4: Iron

Ferri?n/injury correla?on Hypoxia -> fa?gue -> injury Esp. for females Risks

Stomach Upset Toxicity

Meat, poultry, fish, eggs, dark veggies

Ferri?n pyrophosphate Floradix

#5: BCAAs or AAs

Leucine, isoleucine, valine Decreased inflamma?on/inflammatory markers

Examples: Recoverease (also includes proteoly?c enzymes) Protein powders Methionine/cysteine/glutamine

#6: Phenocane

Ingredients: Curcumin Phenyalanine Boswellia Nattokinase

Alternative to NSAIDs

#7: Glucosamine Chondroi?n

Components Amino sugar/car?lage forma?on + repair Carbohydrate/water reten?on, elas?city, enzyme inhibi?on

Risks Blood pressure Shellfish allergies Efficacy?

Combine Proteoly?c Enzymes Example: Capraflex

What About NSAIDs?

Inhibit Prostaglandin/pain Quick relief Effective (but not advised) for acute use

Problems Inhibit healing long term Gut/ulcer/stomach irritation Liver/kidney toxicity

Topical NSAIDs?

Example Recovery from Injury

IT Band Preven?ve

An?-inflammatory diet Vitamin C/Fish Oil/Recoverease Massage

Phase 1 Injury Ice/Electros?mula?on/Cold Laser Phenocane + Capraflex Topical Magnesium

Phase 2 Injury Magnets/Acupuncture Kinesiotape/Compression

Your Personal Recovery Plan

Check the items you have access to and can begin using daily/weekly:

Foam Roller Muscle Trac or Myorope Compression Compression With Ice Electros?mula?on Massage Vibra?on Therapy Infrared/Cold Laser Vitamin C Proteoly?c Enzymes BCAAs Fish Oil Iron (if low)

If Injured, add: Glucosamine Chondroi?n Phenocane Ultrasound Prolotherapy Acupuncture Kinesiotape Magnets

Your Personal Recovery Plan

Which type of overtraining do you have?:

Sympathe?c: High cor?sol Cant sleep at night Fluid reten?on/swelling Sore a lot Easily excitable/restless High morning res?ng HR S?ll mo?vated to workout Variable HRV Sex drive s?ll there

Parasympathe?c: Low cor?sol, testosterone, DHEA Sleepy all the ?me Weight loss Cant get HR up during exercise Depressed, down Low workout mo?va?on Low HRV Sex drive gone

Your Personal Recovery Plan

If youre sympathetically overtrained, overreaching, or just need to recover better

you should know what to do now!

Personal Recovery Plan

If youre parasympathetically overtrained/adrenal exhaustion:

Plan on 4-18 weeks significantly reduced exercise volume (by 80-100%) 1-2 TianChi (Chinese adaptogenic herbs) and 1-2 Energy28 (maca root and

antioxidants) per day, both on empty stomach.

High electrolyte intake, preferably with trace minerals and coconut water Nighttime use of melatonin and magnesium (i.e. Hammer REM Caps and

Natural Calm magnesium). I also like GABA, and there is a product called Somnidren GH you can use pre-sleep for this.

Sleep in total darkness and silence OR a white noise device. No TV/phone/computer 1-2 hours prior to bed, and preferably blue light blocking glasses like Gunnar pre bed (check the Sleep resources forum thread for this stuff). Go for 8 hours per night, and be in bed by 10:30 at the latest.

Personal Recovery Plan

Parasympathetic overtraining (continued)

High dose vitamin D and huge amounts of morning sun exposure L-theanine (get it from green tea or use delta-E in SMALL amounts (i.e. 1/day) Avoid anything more than 40-50mg caffeine/day, limit chocolate (even the dark

stuff) and stay far away from stuff like yerba mate, ephedra, ephedrine, guarana, kola nut, prescription stimulants like Ritalin, and any common commercial energy drinks/powders.

No fasted workouts or intermittent fasting. Instead, eat a big breakfast with lots of proteins and fats.

Follow the Superhuman Food Pyramid EAT foods, and avoid the MODERATE and AVOID foods.

Q&A

Resources: SuperhumanCoach.com/Recovery