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 Body’s 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 heart’s “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 you’re overtrained with VOLUME, you take naps while

driving.

If you’re overtrained with INTENSITY, you can’t 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 3’s)

•  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

•  BCAA’s/AA’s

•  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  

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#3:  Fish  Oil  

•  High  Omega  6:Omega  3  –  Eicosanoids  

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

–  Carlson’s  –  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: BCAA’s or AA’s

•  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 NSAID’s

#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 NSAID’s?

•  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 NSAID’s?

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    BCAA’s    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    Can’t  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    Can’t  get  HR  up  during  exercise    Depressed,  down    Low  workout  mo?va?on    Low  HRV    Sex  drive  gone      

 Your Personal Recovery Plan  

If you’re sympathetically overtrained, “overreaching”, or just need to recover better…

…you should know what to do now!

 Personal Recovery Plan  

If you’re 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