Athletes know the importance of ensuring proper recovery when they have undertaken a training regimen. Whether an athlete is training for an Ironman competition, triathlon, or merely wants to get in shape, recovery is a critical part of this process. It improves long-term athletic performance and decreases the likelihood of injury. Science continues to find ways to help improve recovery; this allows athletes to fully maximize the process.

Below are a few quick, easy tips to help enhance athletic recovery.

Eat Some Berries

Often cited for their high levels of antioxidants and vitamin content, berries are very popular in the nutrition community. However, some interesting scientific studies have revealed that berries also possess the fascinating capability to reduce muscle soreness. Next time you indulge in a pre-workout snack, consider eating some berries!

Treat Yourself To A Massage

An interesting study by McMaster University yielded evidence that not only does a massage decrease muscular pain in athletes, but it also reduces muscular inflammation. However, the study noted that a massage will not decrease lactic acid buildup in the muscles. While a massage is a great way to maximize recovery, it is important to note that it can exacerbate previous injuries. If this is a concern, consult a doctor prior to utilizing this technique.

Supplement Training With Sufficient Vitamin D

For most people, vitamin D is synonymous with getting outside for exposure to sunlight. However, few people get enough vitamin D in their lives. Conclusive evidence shows that not only are many people deficient in this vitamin, but it may be responsible for musculoskeletal pain and issues in many athletes. To ensure proper supplementation, ensure you consult a doctor or medical professional to incorporate a proper dosage of vitamin D into your routine.

Get Some Sleep

Sleep deprivation is undoubtedly an issue for many people in today’s fast-paced society. However, sleep is a critical enabler for athletes to ensure that their bodies are able to recover appropriately. In a study completed by the University of Toronto, results indicated that sleep deprivation prevented the restoration of damaged muscles. Sleep also provides greater mental clarity and the energy needed to power through tough workouts!

While these tips will help maximize athletic recovery, it is critical to also consult with medical and fitness professionals throughout any fitness program. We hope these tips are informative and helpful to athletes of all fitness levels!