Tracking Recovery Components for Athletes

1. Tracking Recovery Components for Athletes Vitawolf Nutrition

2. A lot of the time what separates the top athletes from a podium spot is their ability to recover. The faster and better an athlete recovers then the more they will be able to do in competition. Now recovery is a large topic that should be addressed in many ways, in this article we are going to address 10 components you should be keeping track. They are important to know how much and how hard you should be training to optimally recover.

3. The following 10 components should be measured every morning before starting the day. Each component is allowed to fall into a certain range, when a component is out of range we will call it a negative and it will affect your total score by -10%. Athletes who are in the green, score of 80% - 100% should follow their program to the best of their ability and effort. Athletes who are in the yellow, score of 60% - 70% should be wary of over-training or the current ability of their body to recover from the previous training session. Athletes in the red, score of 50% should take a rest day as the training may be counterproductive toward their progress. 1. Resting Heart Rate (+/- 5%) -10% added to score if heart rate is within 5% of the normal range when athletes first wakes up in the morning 2. Weight (+/- 2%) -10% added to score if body weight is within 2% of the normal range in the morning 3. Urine (Dark, Yellow, Pale Clear Yellow) i. first urine in the morning -10% added to score if urine is Pale Clear Yellow 4. Sleep Hours (8+) -10% added to score if athlete slept 8+ hours within last 24 hours

4. 5. Sleep Quality (Deep, Occasional Toss, Restless) *Naps -10% added to score if athlete had a deep sleep 6. Appetite (Very Hungry, Hungry, Not Hungry) -10% added to score if athlete is hungry in the morning 7. Mood (Good, Normal, Bad) -10% added to score if athlete is in a normal or good mood 8. Immune System Status -10% added to score if athlete has no extra symptoms i.e. cough, sore throat, 9. Soreness (Not Sore, Sore, Very Sore) -10% added to score if athlete is not sore or mildly sore 10. Previous Day's Performance (Good, Normal, Bad) -10% added to score if athlete's previous day performance was normal or good

5. What Different Factors May Mean Please Note: When this article uses the word "over-trained," it is not meant to imply a bad training session. It simply means the body has been pushed passed its' normal limits to the point that extra effort or time may need to be taken for recovery. The better and faster an athlete recovers, the more efficient each training session will be. • Heart Rate - A high heart rate may mean the body was over-worked the day before • Weight - A low body weight may mean the athlete is dehydrated; A high body weight may mean the athlete is bloated from over-training • Urine - Dark urine means the athlete is dehydrated; Clear urine means that athlete is over-hydrated • Sleep Quality & Hours - An athlete who suffered from insufficient sleep may nap during the day to make up for some of the lost rest • Appetite - Not hungry may mean the athlete has over-trained the day before and the body is busy focused on recovering • Mood - Bad mood may be an effect of over-training • Soreness - Very sore after even moving around in the morning may mean the body needs extra recovery work • Previous Day Performance - Bad previous day performance may be a clue that something is off, especially if other factors or not normal