Increase your Vertical – 5 Tips for Muscle Recovery

Let’s be honest: we all want to make the most out of a ski day. The question is, how can we help our muscles (and bodies as a whole) recover more quickly so we can accomplish our goal of shredding more vertical? I will let you know now that there is no golden ticket to being the “Vertical Champion” of your shred posse – it will take commitment and a certain amount of willpower to consistently follow some of these rules. But if you are interested in helping to speed up your muscle recovery (and in turn, have the ability to shred circles around all of your buddies while chanting “You guys are tired?! HA!”), then look no further: these 5 tips will have you “ready to shred” no matter the adventure.

1. Sleep, sleep, and more sleep – You have heard it a million times – get enough sleep. But what is enough sleep? Most people need between 8 and 10 hours to function properly without getting tired during the day. Yes, some people can do this with 5 hours of sleep (and 10 cups of coffee), BUT when your goal is to speed up your muscle recovery times, you need closer to the 8-10 hour range. When we are catching zzz’s, our body is rebuilding itself, and the more time it has to do that, the better off our muscles will be.

2. Stretch/Yoga/Isometric Exercises – Once again, I am harping on you to stretch and/or practice yoga. This time, because it aids in the recovery of your muscles. Controlled strength moves, stretching/yoga, and lower intensity exercises can loosen our muscles and increase blood flow throughout our bodies, which in turn can decrease muscle soreness. Morning AND night sessions are most helpful; Morning = getting loose for the vert you are going to crush that day and Night = preparing your body for rest and recovery.

3. Foam Rollers/Massages – If you haven’t tried them yet, foam rollers are your best friend. They help to reduce muscle tension and break-up scar tissue in our bodies. Rolling each muscle group for 30-60 seconds (when you get up and before you go to bed) can really make a difference in decreasing next day soreness while increasing muscle recovery efforts. If you have access to a great masseuse (or your wife or husband have magic hands), massages are very helpful in speeding up recovery as well.

4. Protein is Power – Consuming protein before and after exercising is crucial when rebuilding and maintaining muscles that are damaged during workouts. Amino Acids (which are found in protein) are the building blocks of tissue, so by making sure that protein is a staple in your post and pre-shred meals, you are aiding muscle, tissue and body recovery efforts.

5. Stay Hydrated (with the “right” beverages) – Once again, I am not condoning drinking 8 glasses of beer to fill your “minimum fluid intake” for the day. In fact, it is popular belief in the health community that having more than 2 alcoholic beverages after working out actually reduces the body’s ability to recover. That being said, here is a short list of beverages that aid in muscle recovery: Water, coconut water, electrolyte beverages (Gatorade, Powerade, etc) and two lesser known candidates – chocolate milk and cherry juice. When consuming after a workout, “Chocolate Milk is an effective recovery aid between two exhausting exercise bouts.” Cherry juice on the other hand is known for it’s anti-inflammatory benefits and “may help reduce swelling as well as help your body recover from a tough workout.”

And if you follow none of these rules, find yourself with noodle legs before lunch time and STILL want to conquer the title of “Vertical Champion”, here is my last bit of advice: Fake it until you make it.