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How to Create a Personalised Recovery Plan as an Athlete

As an athlete, proper recovery is just as important as your actual training. Creating a personalised recovery plan can help to maximise performance, prevent injuries, and maintain a healthy body. Every athlete is unique, and what works for one athlete may not work for another. Here are some tips that might help you create a personalise recovery plan.


Set Goals

It’s important to identify your personal needs and goals. What type of athlete are you? Why are you training – for fun, to compete, or for fitness? From here, setting specific goals can help you plan both your training and recovery. These goals can be absolutely anything - they can be related to building strength, flexibility, improving times or anything else. Of course, goals will differ between athletes and between sports – it might be helpful to talk to an instructor or coach to assist you in setting these goals.


Schedule

You should give your training schedule some consideration. This is something else that you can discuss with your coach if you have one – setting a specific number of days for training each week, and splitting the types of training you do across your sessions will allow you to then customise your recovery plan to best suit this. Different kinds of recovery techniques can help in different ways, so having a set training schedule allows you to then schedule your recovery plan in the most optimal way.


Diet

One of the key elements of any recovery plan is nutrition. Food provides the necessary energy to recover and regenerate your body. Each athlete’s diet will be different depending on their sport and training intensity. Generally speaking, you should incorporate a diet high in protein, fibre, and vitamins to support muscle repair and immune function. It’s also essential to stay hydrated and consume enough calories to support the energy requirements of your training.


Rest

Rest is crucial for proper recovery. Adequate rest allows your body to repair itself and prepare for the next workout. Make sure to get at least 8 hours of sleep per night, and schedule in rest days between your training sessions to allow for recovery. Rest days don’t have to be complete rest days – these can be active rest days where you stretch or partake in a lower intensity activity such as yoga or going for a walk to keep the body moving.


Recovery Techniques

The recovery techniques that you incorporate into your recovery plan should be optimised to best suit your style of training. Light stretching and foam rolling are great techniques to include in a cool down after every workout. Other recovery techniques such as compression, cryotherapy, HBOT, remedial massage, and many others should be added to your recovery plan to complement your training.


Have any questions about what recovery techniques might be right for you? Reach out to the team at STAR and we’ll be happy to help!

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