Recovery for Athletic Performance

Restore Hyper Wellness Writer
Restore Hyper Wellness Writer
2 minute read
January 23, 2024
Man exists Cryotherapy chamber at Restore Hyper Wellness
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Athletic prowess is not solely built in the gym or during cardio. Recovery is crucial to avoid damaging muscle tissues. In this article, we'll explore seven effective athletic recovery strategies to help you reach your goals.


Fueling your body correctly is one of the most important cornerstones of athletic recovery. Here are three specific nutrients athletes need:

  • Protein: The International Society of Sports Nutrition found that eating protein before training or up to 2 hours after exercise can positively impact muscle protein synthesis. Protein is essential for muscle repair and aids in rebuilding tissues damaged during intense workouts. Many studies recommend athletes to consume 1 gram of protein per pound of body weight daily, according to Healthline.
  • Creatine: Creatine monohydrate supplementation can help reduce muscle damage and enhance recovery while optimizing performance. 
  • Carbohydrates for Glycogen Replenishment: Carbohydrates replenish glycogen stores, providing the energy needed for optimal performance and recovery and can improve performance by helping to increase fat oxidation and maintaining blood glucose during exercise.


Rehydrating after exercise is crucial for efficient recovery. 


Quality sleep is imperative for athletic recovery. During sleep, the body undergoes essential processes for repair and regeneration. 

  • Optimal Sleep Duration: Aim for 7-9 hours of quality sleep each night to promote muscle recovery and overall well-being. 
  • Sleep Environment: Create a conducive sleep environment by keeping the room dark, quiet, and cool. Consider using sleep aids like blackout curtains and white noise machines.

Whole Body Cryotherapy

Whole Body Cryotherapy involves exposing the entire body to subzero temperatures for up to 3 minutes. The benefits include:

L-Carnitine IV Drip

L-carnitine is an amino acid that plays a crucial role in energy metabolism and can be used as an ergogenic aid. Intravenous (IV) administration of L-carnitine may offer specific benefits for athletes including:

  • Improved Energy Production: L-carnitine facilitates the transport of fatty acids into cells, where they can be utilized for energy production.
  • Reduced Muscle Injury: The National Library of Medicine found that “l-carnitine alleviates muscle injury and reduces markers of cellular damage and free radical formation accompanied by attenuation of muscle soreness.”


Compression garments, such as sleeves or socks, exert pressure on muscles to enhance circulation and support recovery. Benefits may include:

Infrared Sauna

Infrared Saunas use light waves to heat the body at lower temperatures than traditional saunas and may help your body with:

Achieving peak athletic performance goes hand-in-hand with effective recovery strategies. By prioritizing nutrition and sleep and incorporating proper nutrition, rest and modern medical therapies, athletes can optimize their recovery process and unlock their full potential in the gym or on the field.

Start Your Athletic Recovery Wellness Plan

You can begin your 30-day Wellness Plan for athletic recovery today with the Restore app or by visiting your Restore studio and speaking to a Wellness Representative.

Book your appointment

Medical services are provided by an independently-owned physician practice. Some services may require medical clearance and a prescription. We reserve the right to refuse service to anyone. Services and prices may vary per location. 

The content on our site, blog posts, educational materials, app, promotional newsletters, and any other written content are not intended to replace an evaluation with a qualified healthcare professional and are not intended as medical advice.

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