Why focus on recovery?
If you have explored the other resources on this website, you have found the wide array of ways to train based on your skiing goals. With ski training can come intense workouts, be it summer over distance runs in the mountains, intervals on skis, or intense strength workouts in the gym. One of the things these workouts all have in common is the importance of recovery afterwords. Why is this?
One root cause for the need of recovery after a workout is something called DOMS, or delayed onset muscle soreness. This is the soreness you feel after a hard workout that is induced by muscle damage. While acute muscle damage is a natural part of working out and is how we build our muscles to be stronger with time, it can affect your performance in subsequent workouts. In the following resources we are going to look at ways to reduce DOMS, muscle damage, general fatigue, and inflammatory markers (1).
- Dupey, O.,, Douzi, W., Theurot, D., Bosquet, L., Dugue, B. (2018). An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis. Frontiers in Physiology. https://doi.org/10.3389/fphys.2018.0040
- Hsouna, H., Boukhris O., Abdessalem, R., Trabelsi, K., Ammar, A., Shephard, R. J., Chtourou, H. Effect of different nap opportunity durations on short-term maximal performance, attention, feelings, muscle soreness, fatigue, stress and sleep. (2019). Physiology & Behavior (211). https://doi.org/10.1016/j.physbeh.2019.112673.
- Pearcey, G. E., Bradbury-Squires, D. J., Kawamoto, J. E., Drinkwater, E. J., Behm, D. G., & Button, D. C. (2015). Foam rolling for delayed-onset muscle soreness and recovery of dynamic performance measures. Journal of Athletic Training, 50(1), 5–13. doi:10.4085/1062-6050-50.1.01
- Trommelen, J. , Holwerda, A. M. , Kouw, I. W. , Halson, S. L. , Verdijk, L. B. & van Loon, L. J. (2016). Protein Ingestion Before Sleep Provides Precursors For Post-exercise Overnight De Novo Muscle Protein Synthesis. Medicine & Science in Sports & Exercise, 48(5S), 4. doi: 10.1249/01.mss.0000485019.86027.3c.
- Williams, M. H., Rawson, E. S., Branch, J. D. (2017). Nutrition for Health, Fitness & Sport. New York, NY: McGraw Hill Education.