Recovery and regeneration strategies Rceovery, Mattson MP. Clinically, TBI severity is rated using the Glasgow coma score, Recovery and regeneration strategies which assessments of eye, ane, and Recovrry responses give a combined score ranging from 3 deep coma or dead to 15 fully alert. Wells JE, et al. Systemic delivery is the easiest route and is suitable for molecules that can cross the BBB and BSCB; however, it often requires high doses with undesirable side effects.

Recovery and regeneration strategies -

milk or milk alternative, protein powder, healthy fat like nut butters or avocado, and fresh fruit. Ready to drink RTD shakes often contain ingredients, which are counterproductive to recovery e. sugar, dyes, preservatives, etc.

A note on protein powders, look for hydrolyzed whey protein or whey protein isolate, as these are best for muscle protein synthesis 20g max per shake. Plant-based protein powders are also a great alternative.

Either way, key in on the amino acid, Leucine, as it drives protein synthesis. Look for a large amount of leucine in the amino acid profile. Again, the protein to carbohydrate ratios are within the to recommendation making these snacks an easy option. If traveling for a tournament or game, avoid greasy burgers, pizza, and fried foods.

Immediately following training or competition, a light stretch using both active and short held static stretches 10 seconds max , while the muscles are warm, will assist in keeping muscles from tightening and help down regulate the nervous system shifting from a sympathetic state to parasympathetic.

Walking or light movement can also help prevent venous pooling and assist with lactate recovery. Upon returning home, shower as soon as possible. If you have a tub, submerging in water helps improve venous return blood going back to the heart , which also increases cardiac output without effort…..

This means blood is circulated back to the heart and throughout the body faster, clearing out metabolites that naturally accumulate as a result of strenuous activity. Light static stretching may continue while in the shower or tub if feasible. Finally, finish the bath or shower by alternating between hot 30 seconds and cold 30 seconds in the shower, repeating three to five times.

Finish with hot to reinforce relaxation of the body and downregulation of the nervous system. If, however, your child is playing in a double header or a second match that day, finish a contrast shower with cold water. Cold temperatures facilitate an upregulated nervous system, which will keep them energized for the next game.

Writing in a journal is another option for concluding the events of the day. A two-to-one breathing count of exhale to inhale is one of my favorites. Lying on your back with your feet elevated on a wall or chair, inhale through your nose for a count of four, and exhale for a count of eight.

Elevating your feet helps venous return and the breathing helps down-regulate the nervous system promoting relaxation. Sleep is potentially the most undervalued and mismanaged form of recovery. Therefore, nutrition is also affected by sleep. A multitude of biological processes occur when we sleep that skimping on quantity or suffering from poor sleep quality, can lead to serious recovery issues.

For example, human growth hormone HGH is released when we sleep and is integral to proper development and maturation. Studies evaluating the effects of sleep deprivation reveal delays in visual and auditory reaction time, reduced endurance and cardiovascular performance, impairment in motor function strength and power , increased levels of fatigue, and decreased efficiency of glucose metabolism.

On the contrary, a study evaluating basketball players at Stanford University, examined sleep satiation. The results were faster sprint times, improved shooting accuracy, improved reaction time, reports of decreased fatigue, and improved ratings of physical and mental well-being during practice and games.

For more information on sleep and recovery, the Canadian Sport for Life article, Sleep, Recovery, and Human Performance , is an excellent resource. In addition, the book, Healthy Sleep Habits Happy Child , by Marc Weissbluth, MD , provides appropriate sleep times and strategies for babies and adolescents.

The recommendations above regarding nutrition and hydration, physical recovery, psychological recovery, and sleep are considered the basics. I always recommend that parents do the basics well before investing time and money into more advanced techniques. These simple, yet effective recovery strategies, will decrease the stress on your child's body ensuring they are ready for their next practice or game.

Broadway Athletic Club West Broadway San Diego, CA Copyright Team Elite Chiropractic. Get a quote. planned strategies to employ, then adaptations to training can be compromised.

Remember, work plus rest equals success!!! Sleep: This may be the MOST important factor for proper recovery. It is recommended to get at least 8 hours of sleep per night.

The reason why is because there are 5 stages of sleep in which each stage serves a purpose for our mental and physical recovery whether it is an increase in serotonin production, access to the unconscious mind followed by the release of growth hormone.

Also, for the avg person who wakes up at 7 am, the best time to take a nap is between 1 and 3pm for approximately minutes.

Too much sleep can make you even more tired and groggy. Hydrotherapy: The best way to recover from a rough training session physiologically is NOT the hot tub, but rather an ice cold plunge.

You will see a lot of people get into the hot tub directly after a work out, which may be more psychologically relaxing, but has the opposite affect on the recovery process. Hopping into an ice bath that is about degrees for at least 5 minutes will help decrease inflammation that may occurred during your work out, lower core body temperature as well as restoring parasympathetic balance.

These components allow your body to expedite the process of recovery. Massage: Self or professional massage is a great way to get blood flow to the sore muscles, help remove bodily toxins, decrease soreness and improve tissue quality.

Some examples of these are trigger point, myofascial and active release, and cupping. These sessions can last anywhere between 5 to 90 minutes, depending if these strategies are used in isolation, or as total body sessions and optimal on days OFF from training. Stretching: After any kind of self or professional massage, it is recommended that you take time to stretch through a full range of motion for blood flow and for the elongation of muscle for improvements in flexibility improved ROM around joint and mobility improved range of motion within a joint.

To get things started, we need to talk Lentils and soups the basics of Recovery and regeneration strategies all Recovrey Recovery and regeneration strategies work strafegies begin with. Relaxation vs. Strategiee all the biological reegneration and mechanisms around adapting to stress are incredibly complex, the basic principle underlying efforts to speed up recovery is quite simple. It all comes down to getting the body to expend less energy dealing with stress, i. turn down the stress response, and spend more energy on recovery by turning up the recovery response. Along with its ugly Recovery and regeneration strategies strength training, recovery is often abd most overlooked aspect Recovery and regeneration strategies exercise. It recovers through regejerationnutrition and some well deserved rest. Exercise is a stress to the body so recovery is an essential component that should not be overlooked. Your body is like a bank account. Exercise debits from the account and recovery strategies credit.

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