10 tips to speed up your recovery from your climbing workout.

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  1. Eat quality foods including protein, carbs and fat at every meal. With "quality foods" i mean foods that contain plenty of micro-nutrients, the so called "super foods",  you can take a look at this nutrient density chart to help you out. Try to avoid processed foods such as ready made meals and most fast foods.For carbs, choose plant-based carbohydrate, these have natural anti-inflammatory properties. For your protein, choose fish, eggs, nuts, olives, avocado and lots of organic veg and berries (preferably antioxidant rich fruits such as blueberries,kiwi and pineapple to help repair muscle damage).Foods high in zinc such as sesame seeds, pumpkin seeds, lentils and cashew nuts will keep your cortisol levels in check (good cortisol levels have been found to speed recovery in healthy adults) . Doing this will also support your body’s pH to improve liver health. The liver is involved in fat metabolism and waste removal, keeping it healthy will make you feel fresh and alive.
  2. Keep Hydrated. It cant be repeated enough, drink at least 3 liters of water daily.
  3. Eliminate alcohol because it slows down the removal of waste products from the body and leads to imbalances in estrogen and testosterone.Excess estrogen inhibits fat loss and causes imbalanced hormones for slower recovery.
  4. Limit chemical estrogen exposure. Chemical estrogens are chemicals found in plastic, soaps and pesticides that mimic estrogen, if they get in your body they will disturb hormone balance. Avoid ingesting pesticides ,use natural care products such as organic soap,shampoo and conditioner, avoid plastic containers for food and water (opt for glass containers instead), never microwave or heat plastic...
  5. Eliminate refined sugar as much as you can, it causes the largest insulin spike of all foods. Eating to much sugar regularly has a bad effect on the body's testosterone to cortisol ratio.
  6. Do some foam rolling or get a massage post workout, it’s been found to decrease pain feedback from the spinal cord.
  7. Meditation and light stretching, will reduce the stress response post workout and help maintain low cortisol levels in the body.
  8. Sleep plenty. Aim for about 8-9 hours of sleep daily. Athletes who get at least that much, experience accelerated recovery. Sleep (if possible) according to your natural tendency to be a “morning” or “evening” person. This will enhance your central nervous system and speed muscle recovery.
  9. Avoid overtraining, take a few days or a week of rest if you experience some of these symptoms: increased injuries, often sick, insomnia, increased heart rate (take your pulse in the early morning as you wake up).
  10. Take cold baths/showers. The temperature does not need to be freezing. Around 10 to 15 degrees  is usually recommended. Ideally you would immerse your whole body, and be standing if possible, for up to a maximum of 10 minutes.Ice baths can be useful up to 48 hours after training.