One thing that rarely gets discussed but is of the utmost importance for any athlete is injuries. Yup. Part of being active means you’re going to occasionally hurt yourself but there’s smart ways to recover and not so smart ways to recover. And knowing the difference really matters.
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In this episode, I want to focus on smart injury recovery for the Ageless Athlete. Of course, the goal is always to do what you can to prevent them.. And there are plenty of smart practices that you can implement into your training and your overall lifestyle to help prevent or reduce injury .But today I want to talk about what to do when an injury inevitably happens.
We discuss:
Why sleep is incredibly important for your body to recover.
How to listen to your body to know when an injury needs extra attention.
The difference between minor injuries and major injuries.
How you can continue to train even while injured (by training other parts of your body!)
Strategies you can use to ensure that you’re healing in a timely manner and in a way that gets you back to full strength.
… and more!
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Here are some highlights.
Why sleep is so important for recovery
“I’m going to start with what I think is the number one thing you can do to speed up healing, and that is to sleep. I’m talking about prioritizing getting a minimum of 7-9 hours per night and setting yourself up to get good quality sleep. And really, this is something you should be doing even if you’re not injured. The reason for this is that the bulk of your muscle repair happens when you’re sleeping. So if you’re not getting enough sleep, you’re depriving your body of its best opportunity to recover and repair.
I also want to make it clear that when I say muscle repair, I’m not just about injured muscle repair. I’m also talking about repairing damage done to your muscles in the course of a standard workout. When you sleep, your body repairs damage done to muscles in the course of your workout and builds the lean muscle you need to continue to improve upon your workouts.”
How protein contributes to injury repair
“Protein is essential for muscle synthesis. Particularly as you age, and estrogen declines as you head into your menopausal years. Estrogen has anabolic properties, meaning it helps build muscle. But as it declines as you age, you start experiencing muscle loss.
This is why taking in protein becomes more important than ever, and why it’s especially important to prioritize protein intake when you are injured.
If we want to get more specific, and we do, it’s also important that your protein sources are high in leucine, which is an essential amino acid necessary for muscle growth. Whey protein, milk, casein protein, beef and black beans are great examples of protein sources high in leucine.”
Don’t get discouraged if you get injured
“Don’t get discouraged. Like I said at the top of the episode, injuries are a part of being an athlete. Yes, being a smart Ageless Athlete means emphasizing practices that prevent injury - and the good news is that most of those are the exact things I covered here. But if it happens, and sometimes you can’t help it, know that you can come back from it. Most athletes do.”
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