Topic:   REST and RECOVERY

Memory Verse:            Psalm 23:1-3 “The Lord is my shepherd, I shall not be in want.  He makes me lie down in green pastures, he leads me beside quiet waters, he restores my soul.” (NIV)

David knew the importance of rest and recovery; he also knew the importance of spiritual renewal.  As a shepherd, David could relate to the Savior in a way that many of us find difficult today.  He needed God’s provision, protection, and restoration.  In fact, sheep without a shepherd can’t find rest; they can’t find safe pasture, they can’t avoid predators, they can’t find food, they can’t survive.  They are completely reliant on the shepherd.

As athletes and coaches, we often become self-reliant.  We put our trust in our own efforts and abilities.  We know that if we work hard enough that success on the athletic field will come.  We think that if we take a day off that we are falling behind our competition.  And, we lose sight of the fact that we actually need time to rest and recover.

In order to develop increased physical capacity – strength, endurance, flexibility, speed, agility, power – we must push beyond our normal limits.  Our muscles are broken down during intense training and exercise.  The growth occurs when we rest and recover.

Too much physical training without sufficient recovery eventually leads to burnout, breakdown, and injury.  Conversely, too much rest without sufficient stress through training leads to atrophy, weakness, and diminished performance. 

The following Recovery Strategies are essential to maintaining peak performance:

1. SLEEP – research shows that 7 ½ to 8 hours of regular, consistent sleep is needed for peak performance (both mental and physical).  Sleep is when the body regenerates, repairs, and re-energizes.  Go to bed and wake up at the same time every day. 
2. EAT – our bodies need a constant supply of essential nutrients in order to repair, recover, and grow.  Eating 5 – 6 smaller meals throughout the day provides the building blocks for growth and renewal.  Avoid processed foods with simple sugars and trans-fats, get plenty of vegetables and complex carbohydrates, get the good fats (omega-3 sources), and always add a protein source with every meal.
3. DRINK – proper hydration speeds muscle recovery and elasticity.  If you are dehydrated as little as 3% you will experience a noticeable decrease in speed and strength.
4. PRAY – time connecting with God through regular communication is the only way that we can renew our spirit.  This time must be as essential as eating or sleeping!  “But Jesus often withdrew to lonely places and prayed.” (NIV) Luke 5:16
5. INTERVALS – Alternate heavy and light workouts to let your body recovery sufficiently.  Avoid training a particular muscle group more frequently than every 48-72 hours.

Athletes that understand and practice the principles of recovery are able to sustain the highest levels of performance over time, avoid injuries or recover from them quickly, and glorify God through training and competition.  Coaches that manage their team’s training intensity with regular periods of recovery develop athletes that are fresh for competition – spiritually, mentally and physically.