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3 Best Recovery Protocols Athletes Swear By

Joey Lee Chiropractor Consult Sarah

January 6, 2025

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Athletic performance is not solely about pushing limits during training and competition; it's equally about optimising recovery between sessions. Elite athletes have long recognised the importance of effective recovery protocols to maintain peak performance and prevent burnout. Whilst numerous strategies exist, three stand out as particularly pivotal: sleep optimisation, nutrient-rich recovery meals, and active recovery techniques. These methods, when implemented consistently, can profoundly impact an athlete's ability to bounce back faster, reduce injury risk, and sustain high-level performance over time. Understanding and applying these protocols can be the key differentiator between good and great athletes.

Sleep Optimisation Techniques

Recognising the critical role of sleep in athletic performance and recovery, athletes must prioritise sleep optimisation techniques. Adults should aim for 8-10 hours of sleep per night, whilst juniors require approximately 9 hours plus a 30-minute nap. Chronic sleep debt impairs performance and motivation, making adequate sleep indispensable for success.To enhance sleep quality, athletes should focus on regulating sleep phases and addressing potential disruptions like restless leg syndrome, which can affect those with low iron levels. Implementing a relaxing pre-sleep routine, avoiding screens and stimulants, and ensuring a cool, dark, and quiet sleeping environment are essential strategies for increasing sleep duration and quality.Sleep tracking can help identify factors that improve individual sleep patterns. Incorporating techniques such as wearing compression garments and engaging in light exercise can aid recovery. Prioritising sleep is paramount for injury prevention, especially in adolescent athletes, as sleep deprivation increases injury risk. By adopting these sleep optimisation techniques, athletes can maximise the regenerative qualities of sleep, leading to improved performance and overall well-being.

Nutrient-Rich Recovery Meals

Whilst sleep optimisation plays a key role in recovery, proper nutrition is equally important for athletes seeking to maximise their performance and healing. A critical aspect of post-exercise nutrition is the consumption of a balanced combination of carbohydrates and protein within 30 minutes after training. The recommended ratio is 0.8g/kg of carbohydrates and 0.2g/kg of protein, which helps replenish muscle glycogen and facilitate muscle repair.Whole food options such as Greek yoghurt, fruit smoothies, or sandwiches with lean protein and complex carbohydrates provide nutrient-dense post-workout meals. To further enhance recovery and support immune function, athletes can incorporate antioxidants, probiotics, and medium-chain triglycerides (MCTs) into their recovery meals.Throughout the day, athletes should aim to divide their daily protein intake into four or more 20g servings to maximise muscle protein synthesis. This strategy guarantees a consistent supply of amino acids for muscle repair and growth.After hot-weather training sessions, cooling down and consuming a post-exercise meal can help boost appetite, guaranteeing athletes replenish essential nutrients. By following these nutrient-rich recovery meal strategies, athletes can optimise their recovery process and maintain peak performance.

Active Recovery Strategies

Active recovery strategies play an essential role in an athlete's overall recovery plan. These techniques help shift the body from high-intensity training to a more relaxed state, promoting faster recovery and reducing the risk of injury.Light walking or swimming are effective active recovery methods that can improve blood flow and facilitate muscle recovery after intense exercise. These low-impact activities allow athletes to maintain movement without putting excessive stress on their bodies. Additionally, foam rolling or self-massage techniques can help alleviate muscle soreness and improve mobility, making them valuable tools in an athlete's recovery arsenal.Exposure to heat, such as spending time in a sauna, may aid recovery by increasing blood flow and promoting relaxation. This can be particularly beneficial for athletes looking to enhance their overall recovery process. However, it's important to use active recovery strategies in moderation and as part of a comprehensive recovery plan. When implemented correctly, these techniques can help athletes maintain their performance levels, reduce the risk of overtraining, and ensure they're ready for their next training session or competition.

Testimonials

Real Stories, Real
Results

Sarah T.
"I've been struggling with chronic shoulder pain for years, but after just a few sessions at Westside Sports Chiro, I've experienced a dramatic improvement. Their personalised approach and advanced techniques have truly made a difference in my recovery. I couldn't be happier with the results!"
Sarah T.

"I've been struggling with chronic shoulder pain for years, but after just a few sessions at Westside Sports Chiro, I've experienced a dramatic improvement. Their personalized approach and advanced techniques have truly made a difference in my recovery. I couldn't be happier with the results!"
mike li
Great knowledge and experience , Great job Jason!!Definitely will recommend
N “Neens” A
Wow! What an amazing experience! Dr Joey is absolutely brilliant! He was able to diagnose & treat a multitude of issues I have with my neck, back, shoulders & ankle. He was compassionate and understanding with all my concerns and I am forever grateful! There aren’t enough gold stars to show how amazing he is!
DJ NIKCO
I travel 2 hours each way every 2 weeks to see Jason and its worth it! He works with the whole body and is able to give detailed answers to all my questions. My injury was super complex as I have seen many specialists but no one has made any progress but now with jason I continue to see improvement each session! High Recommend.
Ralph
Good vibes as soon as you walk in,professional service,attention to details in adressing issues and providing plenty of explanation and a professional approach to move forward.muchly recommended 👍
Lyle Tacadena
Jason! He knows his stuff! I've had knee pain for months and with one treatment, the pain went from 90% to 10%. Hoping he can work his magic on the rest of the body. Amazing work and THANK YOU!
Shanny Ho
Thankyou Jason for your wealth of knowledge. I saw Jason as a new patient for a chronic issue I have had for quite a few years! It has stopped me from moving as much as I have in the past as the pain associated afterwards was always debilitating: tightness in the hips, pain on pressure on the heel of the foot. Just with the treatment provided in one session it feels better the day after with weight on the heel and my hip feels much more agile. Hopefully with the next couple of appointments I’ll be back to cycling and lifting !
Gordon Holloway
With my experience with Jason great personality very reliable and trustworthy he listens to your problems and I would recommend him to anyone. Thank you.
Ramzy Shublaq
Easily the best of the best in the business. I have been seeing Jason for over a year and he has helped me more than any other health practitioner. I am also a PT and currently refer a lot of my clients in to him, and they have all had glowing reviews and feedback. Thanks Jason ✌🏼
CHUNG-WEI TSAO
Thanks to Jason's treatment, I feel liberated after each session, and he also tells me how I can take care of myself, which is very useful , I wish I could meet him earlier.
Country life “Dragon” In Sydney
Jason is amazing i felt releif from a long time neck shoulder and foot pain from first session , he take his time treating his patients , very professional. i have been with my previous chiropractor for years spend too much money and i didn’t benefit , thank westside clinic for best service and treatment
Steve L
I had the pleasure of visiting Jason this past Saturday, and I must say, it was a fantastic experience. Jason is not only incredibly skilled but also honest and informative. I appreciated how he took the time to explain everything clearly and made sure I understood the treatment plan. What impressed me most was Jason's dedication to his craft and his genuine concern for his patients' well-being. He didn't rush through the session; instead, he took the time to address my concerns and tailor the treatment to my specific needs. I purposely waited more than 24 hours before writing this review to let the effects of the session settle and to give an honest opinion after a workout. I can confidently say that I feel a significant improvement, and I am grateful for Jason's expertise. If you're looking for a chiropractor who combines skill with a caring attitude, I highly recommend Jason. Thank you, Jason, for a truly exceptional experience!
Raffi Omer
Dr Jason Lee the man with full knowledge and experience. Highly recommend this place. If don't want to drag your pain with continuous appointments please come and visit place your well see the difference in 2 sessions..
John
Jason addressed my neck and shoulder issue in just one session and is now making significant improvements to my lower back. His expertise is evident, and I highly recommend him.
Jason Fong

Have been visiting Jason at Westside Sports Chiropractic for several months now and am really impressed with his thorough assessment and treatment. He takes the time to understand the root cause and focuses on correcting that, not just a short term fix. I've seen a lot of improvement in my condition so far. Would highly recommend.

Tim Booth

Jason is fantastic. He knows his stuff and every issue I have brought to him has been solved with a logical approach and with confidence.I wish I had found him much sooner then I did.Highly recommended.

Travelling Soldier

Jason is a wholistic health professional. Saw him for a long standing shoulder pain. Clear ultrasounds and x-rays. He accurately diagnosed the underlying cause and offered rapid yet sustainable relief in just one session. Now looking at rehab with him in the on-site gym and continue to strength and conditioning long term. Glad I called in !

Oscar Marulanda

I’ve been in treatment with Jason for over a year. I went with a back injury and Jason basically “fixed” me. Along the way, he has provided guidance and advice about how to improve my back.Recently, I have sessions with Joey. His skills and experience are aligned with Jason’s which made you feel comfortable that either one of them is equally doing the best for you.I’ve recommended Jason to my mum, brother and brother-in-law. They all agree that Jason has miracle hands.

Daniel Eishou

Iv had 2 sessions with Jason, iv had neck/shoulder a shoulder issue for years now. He has no joke found the issue given me things to work on and only after 2 sessions it actually feels it's getting better. Very knowledgeable and the session is worth it.

Sarah T.

"I've been struggling with chronic shoulder pain for years, but after just a few sessions at Westside Sports Chiro, I've experienced a dramatic improvement. Their personalized approach and advanced techniques have truly made a difference in my recovery. I couldn't be happier with the results!"

John Lee

"I've been struggling with chronic shoulder pain for years, but after just a few sessions at Westside Sports Chiro, I've experienced a dramatic improvement. Their personalized approach and advanced techniques have truly made a difference in my recovery. I couldn't be happier with the results!"

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