Author Archives: Jeff Ritter

Recovery and Regeneration

Your Recovery Plan

The Objectives of Recovery and Regeneration

1. Restore glycogen levels

2. Minimize the breakdown of muscle

3. Restore depleted electrolytes

4. Hydrate and Rehydrate

5. Offset the effects of free radicals

6. Reduce inflammation

7. Reduce muscle soreness

Have a post-exercise nutrition plan in place to consistently have recovery fuel options at your fingertips

WARNING: Waiting a few hours after workouts and competitions to eat and drink appropriate foods and fluids with energy delays exercise recovery. While you may not feel like a large meal or a lot of solid food right after training, getting used to … Read More

I recently read an article that conducted a study on high school sport specialization and the risk for lower extremity injuries. It was conducted with 29 high schools in Wisconsin and it involved 1500 students equally divided, male and female.

The study states that student-athletes that specialize in one sport had a 46% increased chance to sustain a lower extremity injury than student-athletes who did not specialize 24%. Plus, the specialized student-athletes had a 60% increased chance at sustaining a new lower extremity injury.

The most common type of previous injuries were ligament sprains (51%) and muscle/tendon strains (20%) to … Read More