Optimal muscle recovery: The key to peak performance
Recovery is an essential part of any training plan. Proper recovery involves not only rest but also nutrition and mental relaxation, allowing athletes to achieve peak performance. That's why we decided to focus on nutritional supplements that support not only recovery but also training and mental balance. Our product, Salibandy Regeneration, is the result of long-term development in collaboration with nutrition experts and tested on ourselves – floorball players who seek optimal recovery for any athlete.
We love doing everything that embodies the essence of sport. And that's why we are writing this article, even though it is just a glimpse into the complex issue of recovery. Every journey begins with small steps, and with this basic step, we embark on a journey to help you understand recovery so that Salibandy can help you reach your maximum potential by knowing how to rest.
Key techniques for recovery
People can recover in several ways: proper nutrition, hydration, massages, stretching, quality sleep, and using nutritional supplements. These methods are crucial for muscle tissue repair and injury prevention, and focusing on them will undoubtedly yield results. The principle is that a little is better than none.
Nutrition and supplementation
Nutrition plays a crucial role in muscle recovery. Consuming proteins after training supports the repair of muscle fibers damaged during exercise. The ideal intake is 20 to 40 grams of protein post-workout. Carbohydrates are equally important as they replenish glycogen stores in muscles. You can easily find where and how to get these nutrients online.
Supplementation is another important aspect of recovery. Products like Salibandy Regeneration contain the ideal ratio of substances that support recovery. Important substances also include creatine, which improves muscle recovery by helping the body produce more energy, and vitamins like C and E, which act as antioxidants. Honestly, these substances are found in many supplements, but in Regeneration, we've fine-tuned them to maximize their mutual effects and recovery results after sports performance, ensuring the body absorbs all of them without excreting due to the inability to process the administered quantity in the given ratio.
Hydration
Proper hydration is essential for transporting nutrients and oxygen to muscle cells and removing waste products. Athletes should drink at least 3-4 liters of fluids daily, and after intense training, it's advisable to replenish fluids with isotonic drinks. Unfortunately, we don't offer these, but let us know if you'd like us to.
Rest and sleep
EXTREMELY IMPORTANT: Quality sleep is one of the most crucial factors for recovery. During sleep, the body repairs damaged tissues and produces growth hormones. It is recommended to sleep 7-9 hours a day, while elite athletes may need up to 10-12 hours. The importance of sleep is emphasized by Cristiano Ronaldo, Khabib Nurmagomedov, and sports superstars worldwide.
Stretching and massages
Stretching and massages help relax muscles and improve their blood flow, speeding up recovery. Dynamic stretching before training increases heart rate and prepares the body for exertion, while static stretching after training helps relax muscles and improve flexibility. However, this is not fully suitable during sports performance and the tension that occurs. We recommend not mixing stretching methods, as following this procedure makes the body more resistant to injuries, increasing prevention. Massages are another effective method to support recovery, especially sports and reflexology massages targeting problematic areas. However, stretching is more important than massages, so it's better to stretch properly and correctly.
Benefits of nutritional supplements
Supplements do not contain miraculous substances – they only supplement what you eat. In an ideal world, we would eat a varied and balanced diet that provides all necessary substances, but unfortunately, this is not possible for many reasons. One of them is the difficulty of obtaining nutritionally rich food that would require eating about 4-5 kilos of meat daily to get the necessary amount of minerals. But then there are also proteins, which are in extreme quantities, not to mention the energy cost of digesting such a snack. It's simply alchemy. It's also good to know that food contains the most ideal ratios of vitamins, minerals, and all other substances – these play a role in absorption because one supports the other.
Therefore, it makes sense to use specially fine-tuned dietary supplements to ensure optimal ratios and mutual effects are monitored. There are many supplements on the market, but be careful with distributors who don't inspire your confidence. They may not pay enough attention to development, and you might be using a supplement in good faith that is actually ineffective or inefficient because the body can't process it in the given ratio. This awareness guided the development of our products – to ensure everything is in perfect harmony, ideally multiplying the benefit of each active substance. And this is how our product is certified, and we stand by it. Our dietary supplements are designed to support not only recovery but also overall athletic performance. They contain natural ingredients that have been long-term tested and their ratios perfectly optimized.
Recovery during offseason
During the offseason, recovery is crucial for preparing for the upcoming season. Proper recovery includes not only physical rest but also replenishing necessary nutrients lost during intense training. On our Floorballing platform, we offer videos, guides, and e-books on offseason training and recovery exercises. Without meaning to sound like blatant advertising, you'll find a whole battery of exercises here to prepare for the offseason in the best possible quality.
Conclusion
Recovery is a complex process involving proper nutrition, hydration, rest, stretching, and the use of dietary supplements. It is important to realize that it is a continuous process, not a one-time event. If you don't forget this, you'll gain a significant advantage over the competition.
Founder of the brand and an athlete through and through. He made his living as a professional player in both the Czech Republic and Switzerland, participated in the biggest international events as a national team member, won the Best Coach of the Year award four times in the Czech Superliga, and has prepared 32 protégés for their professional careers. During his career, he studied physiotherapy to deepen his knowledge, benefiting his passion and mission in floorball not only practically but also theoretically. An animal lover, owner of a dog-otter named Máša, and a Star Wars saga enthusiast.