Owner of Athletic Institute Corey Green trains students in our Athlete Development Program to perform like elite athletes, but for him it’s rest and recovery that matters most…
Why Rest and Recovery Matter
If you’ve ever felt sore for days after a workout, struggled to get through training, or noticed your performance drop, chances are your body is crying out for better recovery. Many young athletes believe the key to getting stronger and faster is training harder—but in reality, training smarter is what leads to real progress.
Your body doesn’t actually get stronger during exercise. It happens afterwards, when your muscles repair and adapt. Without proper recovery, you’re more likely to suffer from burnout, injuries, and poor performance. Let’s break down the science of how to recover like a pro.
Sleep: The Ultimate Performance Enhancer
Think of sleep as your body’s “reset button”. It’s during deep sleep that your muscles rebuild and your brain processes new skills. Research from a randomised controlled trial (RCT) in adolescent athletes found that those who got at least 8–10 hours of sleep improved reaction time, sprint speed, and decision-making, while those with less sleep showed higher injury rates (Milewski et al., 2014).
Recovery Tip: Stick to a consistent bedtime, reduce screen time before bed, and aim for 8+ hours of sleep per night for peak performance.
Fuelling Recovery Like a Pro
Your body is like a car—it needs the right fuel to perform. After training, your muscles are starving for nutrients to repair and grow.
✅ Carbs replenish energy stores (think rice, pasta, fruit).
✅ Protein helps rebuild muscle (chicken, fish, eggs, beans).
✅ Fats support hormone function and recovery (avocados, nuts, olive oil).
An RCT on post-exercise nutrition showed that consuming protein and carbohydrates within 30–60 minutes after training led to faster muscle recovery and improved performance (Tipton et al., 2001).
Recovery Tip: Within an hour of exercise, have a protein shake, chocolate milk, or a meal with lean protein and complex carbs.
Active Recovery: Move to Recover
Lying on the couch all weekend after a tough training week? Not the best idea! Active recovery—light movement like walking, stretching, or swimming—helps flush out lactic acid and reduces soreness.
A study in the Journal of Strength and Conditioning Research found that athletes who engaged in low-intensity recovery activities had less muscle soreness and recovered faster than those who did nothing.
Recovery Tip: Include foam rolling, yoga, Sauna or a light walk on rest days to speed up recovery.
Hydration: Your Secret Weapon
Active Recovery: Move to Recover
Did you know losing just 2% of your body weight in sweat can decrease performance? Water + Sodium supplements supports muscle function, reduces cramping, and keeps your brain sharp.
Recovery Tip: Carry a water bottle and aim for at least 2–3L per day, even more if training in hot conditions. Just make sure you add 500-800mg of sodium per litre to your water. Drinking excess water can make cramping worse (Who would have thought).
Final Thoughts
Recovery isn’t lazy—it’s what separates good athletes from great ones. If you want to train at your best, you need to sleep well, fuel your body, move smartly, and hydrate properly. Parents, encourage your kids to prioritise rest just as much as training—it could be the key to their success!