I’ve noticed with our athletes over 40 and into their 60s have the ability to train incredibly hard. They have the power and endurance to keep up with their much younger self, but they pay the price afterward as their ability to recover has declined with age.
How to Recover over the age of 40 is part two of the series on how to keep training hard over the age of 40. In case you missed Part 1 on how to boost your cellular energy levels and you can read it here.
As I’ve aged I notice that when I put in a hard training day, and for me, I define that as over 1500 calories, a Whoop strain above 17, or a TSS score above 150, that it if I don’t have a regimented recovery routine, it is harder and harder to put out that same effort again the next day.
There are lots of pieces that go into a recovery routine and I’ll give you a really simple plan to follow below. In my experience, the biggest issue with recovery as you age is excessive inflammation after a hard workout.
I won’t go too deep into the science as it can get confusing as some inflammation post-workout is good, but as we get older this often turns into excessive inflammation. It is controlling this excessive inflammation that is the key to unlocking your recovery as you age.
Here is my simple 3 step recovery protocol that I follow. This has been refined over the years to become simpler and simpler:
- Rehydrate with 32 oz of SOS Hydration in the 2 to 3 hours post-workout
- Control Excessive Inflammation with a Swiss RX Total Recovery Shake + 1 Scoop of Collagen
- Start each day with 1 to 2 Capsules of Omega-3s
- My recommended Recovery Gear like Cryosleeve, Pso-Rite, and some great deals this weekend on Hyperice Massage Guns
Here is how each step works and a few bonus pro tips I have found really enhance the protocol:1. Make sure you rehydrate
The first thing you need to do is rehydrate, you know this is important when it is hot outside, but most athletes don’t realize that it is even more important after indoor workouts. I keep a few 32 oz Camelbak bottles ready to go for this purpose and use low-calorie hydration like Nuun, Liquid IV (great flavors), or my favorite SOS Hydration (which is a bit higher sodium). Ideally, you would sip this over the next 2 to 3 hours.
Pro Tip on Indoor Training: If I’m really in a bad way after an indoor workout (like yesterday I was yesterday after 100KM riding on Zwift), I add in 2 packets of Quintessential Hypertonic Elixir with is packed with minerals and trace elements harvested from seawater. My wife can push it a bit too hard on the Peloton and she is a big fan of Quintessential post-workout and says it brings her back to normal quickly.
2. Control excessive inflammation
What we’ve learned is that a great recovery drink does way more than just refuel you. In fact, to truly maximize recovery after a hard effort, you need to control inflammation.
The problem with most recovery products on the market is that they are basically a gut-bomb stuffed with carbs and protein and nothing else. Sure, they refuel you, but they’re missing the bigger opportunity to help control and reduce excessive inflammation.
I used to take a bunch of supplements like Turmeric, Bee Propolis, Quercetin, and Vitamin D post-workout, but Swiss RX has spared no expense to put it all together in what I feel is the ultimate post-workout recovery shake. It is focused on reducing excessive inflammation, including within your gut, and boosting your immune system so you don’t have an overreactive immune response.
Swiss RX Total Recovery has a moderate amount of carbs at 13g (which I prefer) and 19g of protein from organic brown rice (in my experience this is much less inflammatory than dairy-derived proteins like whey), there is also a pea-protein version for those sensitive to brown rice. It’s organic, non-GMO, and vegetarian. I like to add a scoop of Swiss RX Collagen for its additional anti-inflammatory benefits and help with soft-tissue repair.
👉 BONUS: Save 15% on Swiss RX Total Recovery & Swiss RX Collagen with code: RECOVERY
3. Get your Omega-3s
I’m guilty of skipping over my Omega-3 pills as I really hate the taste of anything fishy. But now that I’ve found a few Omega-3 options that are don’t cause any fishy taste, I’m back on a daily Omega-3 routine and I’m not going to go off of it again. I notice that small aches and joint pains are reduced, my recovery is consistently better, and I even feel my mood is more balanced.
Even if you hate taking pills, this is a pretty easy routine to follow with only 1 to 2 Gel Caps per day at breakfast.
We have lots of good options from HVMN Kado, Puori O3, and my favorite is the Swiss RX Omega-3 which is a bit more expensive due to the freshness and the guarantee you will never have a fishy taste or burp with it.
Do you hate taking pills or a bunch of supplements?
One of the most under-realized benefits of the Recovery Protocol is that it has almost all the top daily supplements we recommend for injury repair, gut health, and boosting your immune system. So if you did nothing else in terms of supplementation, but followed the 3 steps of the recovery protocol you will be turning back the clock and well ahead of most athletes.
4. Recovery Gear
There is an endless number of gadgets to help you recover faster, I’m going to share my top 3 that are part of my daily routine and I have found the most effective:
1. PSO-RITE: If you are running or riding you are going to have tight high flexors. This can then lead to all sorts of issues from low back pain to knee pain. I’ve found that if I lay on the Pso-Rite (with it pushing on my Psoas) for even 2 minutes per side at night, my high flexors relax and I’m much more mobile the next day (plus my low-back pain is completely gone).
2. Hyperice You have for sure have heard of a massage gunds and the dozen of of knock-off versions. Personally, I love the Hypervolt series from Hyperice, it is incredible quiet and superpowerful. There are 3 models. The Hypervolt Go is $199 and a great device, but this weekend you can get the more powerful Hypervolt for $100 off, normally $349, it is now only $249.
3. Cryosleeve. If you ice your knees post workout, you should ditch the ziplock bag or the frozen peas and get a Recoup Cryosleeve. It is a gel ice pack with a built-in BOA tightening system. You slip it on your knee and you tighten it down so you are getting light compression with ice. Plus you can walk around and go about your day while icing. When you are done, just put the whole device back in the freezer so it is ready for next time.
Go hard and recover faster💨!