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3 Best Strategies to Maximize In-Season Recovery

  • hannahlisch
  • Jun 24, 2025
  • 2 min read

1. Sleep Quality and Quantity


Why? Sleep is the most powerful recovery tool—it enhances muscle repair, hormonal balance, cognitive function, and immune health.

Strategies:

  • Aim for 9-10 hours per night (with occasional naps if needed).1

  • Create a consistent sleep schedule.

  • Keep the bedroom cool, dark, and quiet.

  • Limit screens and stimulants (like caffeine) before bed.



2. Implement Smart Nutrition and Hydration


Why? Proper fueling supports energy levels, tissue repair, and reduces inflammation.

Strategies:

  • Consume a balanced post-training meal/snack with protein (20–30g) and carbs (1–1.2g/kg) within 30–60 minutes of training.

  • Stay hydrated with water and electrolytes—monitor urine color as a basic hydration check.

  • Use anti-inflammatory foods (berries, fatty fish, turmeric, leafy greens) to support recovery.



3. ‘Blood Dump’ with HIIT and Body Positioning


Why? By performing a natural ‘Blood Dump’, you release Nitric Oxide, then increase blood flow to the worked muscled aiding in repair and increased strength gains. 

Strategies:

  1. Perform high-intensity training for 5 minutes total to release Nitric Oxide into the bloodstream. Perform 20 seconds of high intensity following by 40 seconds of rest for a 1:2 work:rest ratio.

    • Depending on sport and the muscles worked, perform short distance running, biking, rowing, or crawling to incorporate major muscles groups. 

  2. After 5 minutes, position yourself in a dependent position to target muscles that were stressed the most due to sport to ‘dump’ blood into these major muscle groups. Repeat for 2-3 sets, 30 seconds each

    • Eg, for pitcher’s, perform a handstand at a wall; for sprinters, perform a dead hang on a pullup bar.



Citations:

  1. Charest J, Grandner MA. Sleep and Athletic Performance: Impacts on Physical Performance, Mental Performance, Injury Risk and Recovery, and Mental Health. Sleep Med Clin. 2020 Mar;15(1):41-57. doi: 10.1016/j.jsmc.2019.11.005. PMID: 32005349; PMCID: PMC9960533.


  1. Dan Wolocko, 5x5. Vimeo. (2025, June 10). https://vimeo.com/942380538 


 
 
 

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