5 Signs You’re Not Recovering Correctly

Recovery is an essential part of any well planned and structured training programme. Every single bodily function requires energy to perform and, without correct recovery, you cannot reach peak performance or see any physical changes without it. Recovery isn’t limited simply to rest – it also covers nutrition, hydration, mobility and flexibility. If you are training on a regular basis and have set yourself health and fitness related goals then each of these factors must be taken in to account if you want to achieve those goals and be capable of maintaining a high training frequency.

5 Signs You’re Not Recovering Correctly – Sign One – Tiredness

Perhaps the most simple and easily recognisable symptoms of poor recovery is consistent and persistent tiredness. If you are training regularly then your time asleep is the time at which your body repairs damage, when your muscles grow and develop and when your cells are reinvigorated and refuelled. Tiredness will affect your brain function, physical capabilities and motor skills resulting in a massively reduced level of performance across the spectrum. If you are tired all of them time then you aren’t recovering properly and your progress will cease.

5 Signs You’re Not Recovering Correctly – Sign Two – Soreness

“Everybody is sore after training, otherwise they aren’t training properly” is what i hear you all saying at your screen – and you’re correct. The issue with soreness arises when that pain lasts more than two days, limits your ability to train and causes you severe and prolonged discomfort. If you are still sore from your workout after 72 hours then there’s clearly a problem with your recovery.

5 Signs You’re Not Recovering Correctly – Sign Three – Sickness

If you are regularly ill and seem to pick up every possible bug, virus and cold you come across then it’s likely you aren’t recovering correctly from your workouts and as such your immune system is taking a real hit. Your body requires energy to function and if you aren’t taking in enough nutritious calories, hydrating yourself correctly and sleeping enough then you simply won’t have enough energy to invigorate your immune system and fight off all these horrible illnesses.

5 Signs You’re Not Recovering Correctly – Sign Four – Plateaus

A huge sign of poor recovery is the infamous “plateau” that many hardcore trainers and athletes hit hard when they’re working out. A plateau is when you aren’t progressing with your fitness in any way and can often then lead into a performance decline. Poor recovery can, although not always, be the cause of these plateaus because without correct recovery your muscles have no energy to develop and improve.

5 Signs You’re Not Recovering Correctly – Sign Five – Lacking Motivation

Feeling sluggish, slow and uninspired is a very clear symptom of poor recovery. The signs that have been previously mentioned all come together to leave you feeling unmotivated to go to the gym, disinterested in training and, frankly, fed up with the whole process. Positivity is sapped by the lack of energy and the resultant negative symptoms and responses mentally, physically and emotionally.

6 Signs You’re Not Recovering Correctly – The Solution

Although all of the solutions to the problems above are relatively simple they are so often over-looked and ignored by fitness enthusiasts and, unfortunately, even more so by “newbies” to fitness. Here are a few things you can do to reduce the risk of the signs seen above and also to improve your performance and general sense of wellness.

  1. Go to bed earlier and concentrate on achieving a deeper sleep as soon as possible. Avoid screens, caffeinated drinks and sugary food/drinks for 2 hours prior to sleep and watch your recovery skyrocket.
  2. Figure out your macro-nutrient and calorie requirements (fat, protein, carbohydrates) in order to establish the volume of calories you need to ensure your body is well fuelled and to understand where those macro-nutrients are best found – whilst avoiding the sugar rich, unhealthy and “lazy” foods that fill you up without fuelling your recovery.
  3. Sometimes it’s just not that easy to get the correct nutrients from your diet when you are balancing work and life so supplementation in the form of multivitamins, macro supplements and mineral supplements can be the easiest answer.
  4. Be aware of your performance and keep a dedicated training diary that enables you to monitor your energy levels, mental and physical performance. This will allow you to track progress, find potential causes and structure your solutions.
  5. Sometimes you just need a break. If you feel overwhelmed and uninspired then take a week away to refresh, do things you enjoy, rest and recover. This time (7 days) can be the key to unlocking your recovery and getting your “je ne sais quoi”.

As with all aspects of your fitness, recovery takes far more thinking about than you may realise. Whether good recovery requires you to “meal prep”, go off the grid every night or just have a break away from training, it’s essential that you do whatever it takes because, although goals may differ, the reason everybody trains is self-improvement and if training becomes detrimental to your health then the opposite has occurred.

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