5 Strategies To Boost Recovery

5 Strategies To Boost Recovery

Recovery is the unsung hero of athletic performance, yet it's often neglected or overshadowed by intense training sessions and competitions. However, optimizing your recovery routine is crucial for promoting muscle repair, reducing the risk of injury, and maximizing long-term gains. In this blog post, we'll explore five key strategies that athletes can use to enhance their recovery process and achieve peak performance.

Athlete on track rolling muscles with a foam roller

Foam Roll

Foam rolling is a self-myofascial release technique that helps alleviate muscle tension and improve flexibility. Incorporate foam rolling into your post-workout routine to target tight or sore muscles and enhance blood flow to the affected areas. Focus on major muscle groups like the quadriceps, hamstrings, calves, and back to release tension and promote faster recovery.


Stretching is essential for maintaining flexibility, preventing muscle imbalances, and reducing the risk of injury. Incorporate dynamic stretching before your workouts to prepare your muscles for movement and static stretching afterwards to promote relaxation and lengthen tight muscles. Aim to stretch all major muscle groups, paying particular attention to areas prone to tightness or overuse. For more info on stretching, click here.

Hydrate Properly

Hydration is key for supporting recovery and replenishing electrolytes lost during exercise. Instead of reaching for sugary sports drinks, opt for hydrating herbal teas like hibiscus or rose tea blends. These teas not only provide essential fluids but also contain antioxidants and anti-inflammatory compounds that can aid in recovery and promote overall well-being. Check out our hydration tea blend here.

Eat Protein

Protein is essential for muscle repair and growth, making it a crucial component of any athlete's recovery regimen. Incorporate lean, meat-based proteins like chicken, beef, or fish into your post-workout meals to provide your muscles with the building blocks they need to recover and rebuild. When not eating meat, make sure you are eating protein rich plant foods like beans and lentils. 

Prioritize Sleep

Quality sleep is essential for recovery, yet it's often overlooked in today's fast-paced world. Aim for 7-9 hours of uninterrupted sleep each night to allow your body to repair and regenerate tissues, consolidate memories, and regulate hormone levels. Create a relaxing bedtime routine, limit screen time before bed, and create a sleep-friendly environment to optimize your sleep quality and enhance your recovery process. If you have trouble falling asleep, try a nighttime tea blend such as our Dream Big Tea. You can find it here.

NHL player Pheonix Copley sleeping with nighttime tea on the night stand

Incorporating these five strategies into your recovery routine can help you recover faster, perform better, and stay injury-free as an athlete. By rolling out muscle tension, stretching regularly, hydrating with tea, fueling your muscles with protein, and prioritizing quality sleep, you'll give your body the support it needs to bounce back stronger and reach new heights in your athletic endeavors.

As always, stay strong, stay healthy, and chase your dreams!

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