Recovery Strategies

Post activity your body will be dehydrated, breaking down muscle, tight and sore. This is because the body has used up its fuels and broken down muscle fibres during the activity undertaken. In order to restore and replenish what the body has lost recovery strategies are essential. This will allow your body to recover quicker and feel less sore and fatigued, leaving you in a better physical condition for the next activity you will undertake. Below I give you four steps to a good recovery:

Cool Down

Perform a 15 – 20 minute dynamic and static stretching protocol post activity. This should include the main muscles you worked within the session, in order to kick start the recovery process and release any tightness within the muscles.

Contrast shower/bath

Alternate between hot and cold water, 1 minute each 5 times, to flush out any excess waste within the muscles.


A meal containing protein, high GI carbohydrates, vitamins and minerals (e.g. Chicken breast, Rice, Broccoli, and Carrots) will replenish the stores used up during the activity whilst also preventing the body going into a catabolic state (i.e. preventing the further breaking down of muscle).


A lot of fluid would have been lost during the activity so replacing this water loss is essential, because when in a dehydrated state the body does not function properly. Weigh yourself pre and post activity and then you have an idea of how much water you need to drink to restore your body back to starting levels (0.1 Kg = 100 ml)

Follow these steps to feel fresh and ready to go again for every single session!

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About the Author


Matteo graduated from the University of Bath with a bachelor’s degree in Sport and Exercise Science, providing him with the initial foundations of his training philosophy. He then went on to work within elite sports for 4 years as a Strength & Conditioning coach at Southampton and Arsenal Football Clubs. Wanting to have a greater impact across the general population Matteo founded MC Peak Performance & Fitness with an aim to deliver elite training services to all.

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