The Chicken or the Egg?

Which came first...the Chicken or the Egg?  

This question has stood the test of time, and to the best of my knowledge...it remains unanswered.  This particular title might lead one to believe that this post is about nutrition.  The truth however, is that nutrition is only part of what we will be discussing in this post...my first in quite some time.

This post is about the concept of RECOVERY, and the importance it plays in overall athletic performance.  So what in the world does recovery have to do with the age old question about embryonic vs full development of the Gallus Domesticus - the Chicken?

 Drum roll please.

The answer?  Not much, really.  There is however, some degree of connection.  Let me explain.

Given two options...which do YOU believe is most important to overall athletic performance enhancement - training or recovery?  Which should have the greater emphasis? Which truly comes first?  Now do you see where the chicken vs egg concept fits in here?  I thought you might.

Whichever you choose as THE most important, may actually be less important than simply learning the benefits of proper recovery, and how to apply them to your training plan.  Understanding that employing proper recovery strategies can help you elevate your training, is paramount.  Mark Verstegen, Founder of EXOS (formerly Athletes' Performance), author of the Core Performance series, and highly sought mental and physical performance coach, puts it simply...

WORK + REST = SUCCESS

Verstegen is not only referring to the inclusion of recovery strategies into athletic performance training plans, but into everyday life as well.  While equally important for the corporate or industrial athlete, for the purpose of brevity, I will do my best to stick to the use of recovery strategies within the realm of athletic performance enhancement...within this post

Recovery is a mindset.  Many people, athletes included, view recovery as something to be done in a 'from' perspective, rather than a 'for' perspective.  That might be a little difficult to understand, so let me explain.  Athletes who are trying to recover from training or competition may elect to take a day off, get some massage work done, or some cryo-therapy.  The mindset however, should be that we/they are trying to recover for the next training session, or competition.  Employing this mindset ensures that recovery techniques will be integrated into individuals' overall training plans...not just inserted here and there, when the athlete finally feels as though he or she is beat down or over-trained. Proper recovery strategies should serve to prevent or at least severely decrease the prevalence of feeling over-trained or over-worked.  

What is the take-away here?  Recovery should not be simply thought of as a post-workout strategy, but rather, a daily integration of a variety of strategies that make up a comprehensive recovery program. 

So what does a comprehensive recovery program look like?  Great question!

I have had the opportunity over the years, to learn from some of the most sought after performance coaches in the world...the Performance Specialists at EXOS (formerly Athletes' Performance).  The methodologies and overall system utilized by these coaches, with their elite-level athlete clientele, are the same as those which we employ during our Firefighter Performance programs at EXOS.  While the specific demands are different between athletes and firefighters, the strategies employed to improve physical performance, as well as increase injury resistance are essentially the same.  One of the key components within these comprehensive performance training systems, which remains consistent throughout, is that of recovery.  

The EXOS recovery system is made up of the six separate, but equally important components listed below:

1. Fuel

2. Sleep

3. Breathe

4. Hydrotherapy

5. Self-Massage

6. Stretching

I can already tell that this is going to be a multi-part post, due to the amount of information I feel compelled to provide you.  Therefore, today we will look at the first two components; Fuel and Sleep.

As athletes, it is often paramount that we view our mealtimes as opportunities to fuel...not just to eat for the sake of eating. We should adopt a mindset that includes the mantra "Food = Fuel".   I'm not saying that we shouldn't enjoy our food.  I'm a huge foodie, and I understand that there are many other things associated with eating - including a tremendous social aspect.  Just remember, that the type of food we put in our bodies can, and does, have an effect on how we perform physically and mentally.  It is also important to understand that how we fuel our bodies has a profound effect on how our bodies recover from a variety of stress, including physical activity such as training or competition.

I have done my best to adopt the mindset of Food = Fuel, and I use it with the athletes and firefighters whom I have the opportunity to work with.  The mindset I am speaking of, is that which lies at the heart of the EXOS performance system, used with top level athletes from all sports, leaders in business and industry, and the firefighters whom we work with. 

FOOD = FUEL

Within the EXOS nutrition/fueling system, there a few rules of thumb, or checkpoints that we follow...three, to be exact. 

Checkpoint Number 1: Fuel Checkpoint

The Fuel Checkpoint can be used when preparing various meals throughout your day.  With proper meal planning and building strategies, you can be assured that all aspects of proper fueling will be addressed...if you so choose.  Remember...it's a mindset.  You must choose to adopt it.  Below you will find the five components that need to be addressed when building a meal.

Fuel: Consume minimally processed, high-fiber carbohydrates that supply sustainable energy.

Build: Include lean proteins which contain the necessary building blocks for repair and recovery.

Protect: Include healthy fats to reduce inflammation, and nourish the brain.

Prevent: Consume a variety of colorful fruits and veggies that are nutrient dense, and high in minerals and phyto-chemicals that aid in tissue repair, and increase immune function.

Hydrate: Consume 1/2 to 1 ounce of WATER per pound of body weight, per day.

Ask yourself, "Did my last meal deliver on all of these components?" "What was lacking, and what could I have done better?"  If your are like most people, you may not have nailed each of these.  If you came up short, try to set an achievable goal of at least 80% compliance on your next meal.  Remember folks...this is real life.  Setting realistic, achievable goals will allow us to become highly successful over time.  Success rarely occurs overnight, so stop setting yourself up for failure by expecting to change a lifetime of fueling habits in a day or two.  Remember...it's a mindset.

Checkpoint Number 2: Fueling Strategy Checkpoint

Within the EXOS nutrition system, there are ten...yep, you read that right...10 key-rules that will optimize your nutrition, thus improving performance and recovery.  Don't worry though - these are pretty easy to understand, and relatively easy to apply.

1.   View Food as Fuel: remember...it's a mindset!
2.   The 80-20 Rule: 80% of your fueling meets the criteria in Checkpoint #1.
3.   Consume Lean Proteins: remember the mantra "the less legs, the better".
4.   Eat Fats that Give Back: healthy fats reduce systemic inflammation, and nourish the brain.
5.   Eat the Rainbow: colorful fruits and veggies provide profound nutrient benefit.
6.   Eat Breakfast Everyday: balance insulin and sugar by eating a power-packed breakfast.
7.   Eat Every Three Hours: frequent fueling helps minimize blood sugar spikes, and over-indulgence
8.   Hydrate-Hydrate-Hydrate: need I say more?
9.   Fuel For, and Fuel During activity: high quality fuel prior to, and during endurance activities.
10. Refuel Following Your Workout: helps repair-rebuild lean muscle, and reduce inflammation.


Checkpoint Number 3: Five Nutrition Principles

Follow these simply principles to ensure you are adhering daily to a solid, foundational nutrition plan.  Rank how you did on each of these key principles, on a scale of 1 to 5, at the end of each day.  You should strive to achieve a 4 or 5 in each category, but remember...change takes time, so don't beat yourself up if you don't achieve this goal in the first few days.

1.  MINDSET: Did you have a proactive approach to today's fueling opportunities?

2.  EAT CLEAN: Did you choose mostly minimally processed, nutrient-dense food?

3.  EAT OFTEN: Did you eat breakfast within 30-min of waking, and every three hours after?

4.  HYDRATE:  Did you consume half your body weight in oz of water today?

5.  RECOVER:  Did you properly fuel prior to, during, and after your activity?  Did you consume      multi-vitamin, fish oil, or other necessary nutritional supplements today?



Alrighty then!  That's NUTRITION...in a nutshell.  No pun intended - okay, maybe there was a small reference to the Planter's NUT-rition commercial.  You've not seen it?  Nevermind.

Let's move on to the second component of the Recovery System...SLEEP.  I LOVE SLEEP...I just wish I could sleep past 4am!

Sleep, like nutrition, is a vital part of the recovery process.  There are a plethora of physiological functions that occur ONLY when we sleep.  During sleep, our brains undergo a 're-building' process, as does our body in general.  Research has shown that 'rejuvenating hormones' are released during sleep.  These hormones help to 'refresh' our brain and body, preparing it for what lies ahead.

In his book "Every Day is Game Day", Mark Verstegen shares data from the 2001 National Sleep Foundation's "Sleep in America" survey.  This survey determined that 63% of American adults get less than the recommended amount of sleep - which by the way, is 8-hours per night.  31% get less than 7-hours of sleep per night, and it should be no surprise that 40% of American adults reported having trouble staying awake throughout the day.

This is an amazing book that can be applied to every aspect of life.  Click on the link above to order from Amazon.

As a firefighter for more than 25-years, I am very familiar with sleep deprivation, and the dramatic effect it can have on memory, cognition, mood, and energy levels.  While many of us would like to think that sleep and rest are for the weak, the truth is that those who truly desire sustainable high-performance in ALL aspects of life, require sleep.  I know there are still some of you who are reading this that subscribe to the concept of "I'll sleep when I'm dead", but what if I told you that sleep deprivation, or sleep-debt can actually cause an increase in your level of bodyfat.  

What?  Now I've got your attention huh?

Well, it's true!  sleep-debt can wreak havoc on your ability to eat healthfully, and train at the levels you desire and require...which creates a perfect environment to increase body fat.  Yep.  It's true.  I wouldn't lie to you.

I mentioned that there is a great deal of hormonal release during sleep - so let me expound on that somewhat.  But first...let's talk briefly about two phyisological states that our body can be in; Anabolic and Catabolic.  Anabolic is synonymous with building, while catabolic is synonymous with tearing down.  I don't think it requires much in-depth knowledge of human anatomy and physiology to know which of these two physiological states we desire to be in.  Yep...ANABOLIC.

Now, back to sleep.  During sleep, our bodies releases Growth Hormone and Testosterone (two anabolic hormones) to help repair and re-synthesize (re-grow) lean muscle, fascia, and the entire neuro-muscular system.  Sleep deprivation can decrease the amount of these necessary anabolic hormones, thus creating a catabolic state, that serves to undermine all of the hard work we put forth during training - effectively decreasing our ability to perform at the level we desire...both physically and mentally.

                DISCLAIMER TIME - DISCLAIMER TIME - DISCLAIMER TIME !!!

As clearly stated above...it is time for a quick disclaimer.  I AM NOT AN EXPERT ON SLEEP.

There, I said it.

I'm really not, nor are you...most likely.  But here's the good news.  YOU DONT HAVE TO BE AN EXPERT ON SLEEP to know something about what makes a successful night's sleep!  So...that being said - what DOES make for a successful night's sleep?

Sleep is broken into cycles, each of which consists of varying depths of sleep.  The main sleep cycles are known as light, REM, and deep sleep.  Pretty scientific huh?  Light Sleep is the initial stage of sleep, and if you have spent any time working in a firehouse...this is the bulk of the sleep you have received.  Unfortunately, this stage of sleep does not provide us with much benefit - in terms of recovery.  After we have been sleeping lightly for roughly 90-minutes (and we are not interrupted by the sound of fire alarms) we enter REM sleep.  REM = Rapid Eye Movement.  Research has shown that REM sleep is critical for optimal brain performance and for the organization of memory.  As Verstegen puts it, "REM sleep is where the brain upgrades from the stimulus of the day."  High quality REM sleep will help you wake up feeling refreshed and energized, rather than sluggish and un-focused.

It is commonly stated that "REM sleep helps you above the neck, while Deep Sleep helps out below the neck."  What the heck does that mean?

As mentioned previously, numerous hormones are released, during deep sleep, that help to repair damaged tissues within our body...muscles, fascia, etc. So...while REM helps to reset our brain (above the neck), Deep Sleep plays a major role in revitalizing everything below the neck.  Deep sleep is vitally important for the restoration of lean muscle, as well as building immunity.

Speaking of immunity.  Many endurance athletes suffer from depressed immune systems...just one of the benefits of being highly fit!  Proper nutritional support, along with high quality sleep provides a foundation for increasing our immune response.  Pretty cool if you ask me...a guy with a chronically depressed immune system!

Let's take a look at how the sleep cycles work.  Sleep cycles typically range from between 90-120 minutes.  Throughout the night, our bodies cycle back and forth between light, REM and deep sleep.  Prior to waking in the morning, our bodies will transition from deep sleep to light sleep, allowing us to complete full sleep cycles, and awake feeling refreshed.  If we are interrupted, and awakened prior to re-entering light sleep (which is often the case in the firehouse), we may feel sluggish and tired, rather than energized and focused.  Sleep studies have revealed that, during a good night's sleep, we may go through between three and five full sleep cycles - depending on the amount of time we are asleep.

The body will naturally awaken after a number of full cycles...which is pretty amazing to me.  This is due to something known as the Circadian Rhythm.  As is often the case for many high-performers, the circadian rhythm is what awakens them...not an alarm clock.  The alarm clock is there to backup the innate circadian rhythm, and can often awaken you right in the middle of a sleep cycle...leaving you feeling sluggish and even somewhat disoriented.

When it comes to sleep performance, consistency is key.  Ideally, we would go to sleep at the same time each night, and awake at the same time each morning.  But this is the REAL WORLD, and that rarely happens.  Right?

Our bodies are amazing machines, that have the ability to adapt to a variety of circumstances.  This is why, when it comes to sleep, consistency is so important.  Giving our bodies 7-hours of sleep each night will provide more benefit than if you were to give it the same total number of sleep hours during the week, broken into 10-hours one night, six the next, then four, etc.  I realize that this is sometimes how it goes in real-life...just be aware, that the benefits associated with sleep are not fully realized in this in-consistent manner.  

But that's real-life.  So how, in real-life, do we increase our chances of obtaining the often elusive successful night's sleep?  Below are a few tips for how to improve your sleep, and your chances for waking feeling refreshed, and ready to attack the day.

1. Create a proper sleep environment.  Block as much light from your room as possible.  Artificial light can prevent you from entering into a state of light sleep, or easily disrupt you from light sleep, and prevent you from transitioning to REM sleep.  Watching television, working on a computer, or surfing the web on your cellphone can severely hamper your ability to sleep soundly.  Blue light, or short wave-length light emitted from electronics can suppress melatonin...a naturally occurring hormone that helps us fall asleep.

2. Aroma Therapy.  Believe it or not, breathing in calming-scents like lavender and chamomile, help to relax the brain, and lead to deeper sleep.  There are a number of aroma-therapy products on the market that will aid in the sleep process, and I would encourage you to research which products would be most beneficial for you.

3. Chill Out.  Cooler temperatures have been found to help you sleep longer and more soundly, so...lower that thermostat a few degrees before going to bed, and create a better sleeping temperature.

4. Calming Activities.  In addition to aroma-therapy, try out a few other calming activities that serve to relax the brain, such as consuming herbal tea, stretching, and meditating.  There are also a number of breathing techniques that can be used to reset your brainwave patterns, and create a calming effect.  We will discuss breathing techniques in greater detail, in an upcoming post.

5. Brainwave Patterning.  Research has shown that brainwave patterning can be beneficial in calming the brain, and preparing it for sleep.  There are a number of sleep 'apps' available on the market that produce sounds that pattern the brainwaves, and transition them from the rapid Beta waves, into the calming stages of both alpha- and theta-waves.  I have used these successfully over the years within the firehouse, in an attempt to obtain better sleep.  

The last component of sleep that I want to share with you all...hoping that this blog post hasn't already PUT YOU TO SLEEP!...is that of the infamous Power Nap.

That's right...there is power in napping!

Those of you who are opposed to napping, and think that it is for the weak, need to practice a little bit of open-mindedness for a few minutes.  Napping is NOT FOR THE WEAK!  As a 25 year veteran of the fire-service, I hardly think of myself as a weak man.  Within the fire service, napping is encouraged, due to the levels of physical exertion, and sleep deprivation that are often faced by firefighters throughout a 24- or 48-hour shift.  Members of elite special operations military teams such as the Navy Seals and MARSOC Marine Raiders, are required to engage in brief napping periods while on extended patrols and missions, to ensure success.  Do these sound like weak individuals to you?

Ok, now that your mind is opened a little more, lets talk about what constitutes a nap, and how to take one.  Seems pretty simple huh?  You'd be amazed by just how difficult it can be sometimes, to take a simple nap.

Verstegen states "Your Performance Day should include a small window for a power nap.  Elite performers are great at finding a way to fit this into their schedules."  It is important to understand that naps reduce stress, enhance your memory, boost your creativity, preserve stamina...and can even increase your sex drive!  

So what should a nap look like?  

A proper nap can be 10, 20, or even thirty minutes in length.  Remember...we are not trying to enter into a full sleep cycle, just simply get some rest.  You might be surprised to learn that in order to gain the restorative benefits of a nap, we don't actually have to fall asleep!  

Optimally, we want to find a way to lay down...get horizontal.  This does not mean however, that benefit is not obtainable by taking a small siesta right in your office chair.  Lying down is most beneficial, but understandably it is not always an option.  It is also important to understand that if you are not accustomed to taking regular naps, it may take some practice.  It's not always easy to disassociate yourself from the stress that you are trying to escape from.  

Practicing some breathing techniques, such as closing your eyes and breathing in for a 4-count, holding it for a 2-count and breathing out for a 6-count (4-2-6 breathing) can help to refocus your mind, and allow you to enter a relaxed state.  This relaxation alone, can provide tremendous restorative benefits...even if you don't fall asleep. The goal of a true power nap however, is to enter into light sleep, and transition into REM sleep, then awaken before entering into deep sleep.  Sleep studies suggest that both light sleep and REM sleep can be interrupted without creating the detrimental affects associated with the interruption of the deep sleep cycle.  

There are a number of sleep timer apps available online, and the one that I have used extensively for both sleeping and napping purposes is Sleep Cycle Power Nap. This app estimates your level of sleep by monitoring your body's movement during sleep and naps.  It allows you to choose between a Power Nap (max 20 minutes), a Recovery Nap (max 45 minutes), or 1 Full Sleep Cycle (max 120 minutes).  Through the monitoring process, the app will choose the appropriate time to wake you, utilizing a soft-toned, progressive-volume alarm.  I highly recommend using this app if you are worried that you might not naturally awaken from your nap...and get yelled at by your BOSS!  

Whew!  That was a lot of information to take in at one time huh?  I encourage you to re-read this as many times as necessary, to make sure you don't miss anything.  I also encourage you to use this as a 'launching pad' from which you can begin to research these topics on your own, and gain a greater understanding of how the recovery process fits into a comprehensive performance program, that has the potential of creating sustainable high-performance in your life, and taking you to that next level!

Next time we will discuss the benefits of Breathing and Hydrotherapy, and where they fit into this system.

Yours in Health and Performance,

John