Recovery is an often over-looked piece of the fitness puzzle and should be addressed in more ways than one. Proper recovery is essential because it allows your body to repair and recover from the rigors of daily physical and mental stress which can eventually cause more harm than good.

General Recovery

Depending on your fitness goals, you should allow at least one day per week of recovery or active rest such as walking, light house work or yard work and stretching.

Post Workout Recovery Nutrition

It is highly recommended that you consume a post workout snack or meal within thirty minutes of your workout. It should be high in protein and carbohydrates, low in fat and fiber. After your workout, your body is primed to absorb nutrients. Studies show that proper post workout nutrition will speed recovery and prepare your body for top performance at your next workout.

Your ITC nutrition coach has lots of great ideas to help you implement this.

Recovery from an injury

Being injured doesn’t necessarily mean that you can’t workout. With your doctor’s approval, you may be able to focus on developing strength and/or flexibility in other areas. For example, if a runner is experiencing a strain in his hamstring, he may be able to maintain his cardiovascular training by covering his training distance on a bike or elliptical. Work around a wrist issue by using leg machines, recumbent bikes and focusing on foam rolling and stretching.

Recovery from joint pain

Your body is like a system of levers (your bones) and pulleys (your muscles). Tight muscles put tension on your joints. Foam rolling and stretching are a great way to address this issue. Your ITC coach can help you with specific rolling techniques to aid in your recovery.

Supplementation for recovery


ITC carries Advocare products to help aid in the repair process. Night Time Recovery, Post Workout Recovery and Rehydrate are just a few of the supplements that can help you head into your workouts recovered, repaired and ready to ROLL!