Track & Improve Recovery
In the last article we discussed recovery, strain and restorative sleep. When you hit a Green Recovery Day, it’s like everything clicks into place—your energy is steady, your mind is clear, and you feel like yourself again. You don’t have to go searching for answers; when you focus on the right habits, recovery comes around naturally.
There is the song by Green Day, When I Come Around that seems appropriate for this article. Recovery isn’t just about bouncing back—it’s about coming back to who you are.
In this article, we’re going to break down what it really means to track your recovery, understand what helps or hurts it, and build habits that bring you closer to the version of yourself you’ve been fighting to hold onto.”
Recovery is More than Rest
Recovery is where real learning and growth take root.
Recovery = Long-Term Learning. This is where life lessons actually become part of you.
After I began to focus on sleep as an important aspect of recovery my day seemed to improve. Conversations seemed to be more at ease and the day seemed to flow. I looked forward to the structure I created. The specific bedtime and wake time gave structure. The activities that I did to prepare for sleep became routine. My body can tell what time it is based off this regimen.
I found that these changes gave me a feeling of stability in my day to day activities. There is a saying, change is the only constant. In a world of constant fluctuation the schedule I created became an anchor of stability for me.
Skipping recovery = Wasted effort. If you don’t let your body and mind process what you’ve done, you don’t get the full benefit, the learning, growth and development.
Distress is a downward spiral. When you override the need for recovery, you set yourself up for exhaustion, anxiety, and burnout.
Recovery is proactive, not reactive. You’re not recovering from burnout; you’re optimizing yourself for stability and growth.
It’s a sign of trust in yourself. You’re giving yourself permission to rest, knowing that it actually fuels success.
It reinforces your boundaries. Prioritizing recovery means you’re living the boundaries you set—not just talking about them.
Look Forward to Recovery Instead of Resisting It
Recovery isn’t a setback; it’s a necessary phase for long-term success.
Muscles actually grow and repair themselves while at rest not during the workout.
Recovery is more than sleep—it’s also about the fuel we give our bodies. The food we eat can either support or hinder recovery.
When you’re stuck in a cycle of Red Recovery Days, it’s like waiting for something to change, hoping you’ll come around to feeling better. Real recovery isn’t about waiting, it’s about tracking what works and making intentional choices.
The Body’s Response to Food
Certain foods cause my body to work much harder to process. I monitor my recovery using a biometric tracker. As I look back over the past month I have 12 Green Recovery Days, 13 Yellow Recovery Days and 5 Red Recovery Days.
The days when my recovery is red, either I did not get enough rest or I ate food that was difficult for my body to process or both.
If my body has difficulty processing food my resting heart rate increases and I literally can’t sleep. As a result when I lie down I feel like a beached whale. It takes everything for me to simply survive and wait for the food to go through my body. During this time I think about what I ate and make plans to eat foods that will be more supportive in the future.
As a runner, traditionally I thrived off carbs. Pasta provides quick fuel for me. For years I relied on pasta to fuel my body. But the data from my biometric tracker shows a different picture than what I believe I am experiencing.
While I personally enjoy pasta, I have discovered this food is really difficult for my body to process. It increases my resting heart rate and I have trouble sleeping as a result.
I find that a fresh salad with lots of lettuce and a tasty dressing best supports my recovery. The lettuce and dressing has electrolytes that my muscles need to fuel and repair themselves.
To me lettuce is under rated. Often it is relegated to a mere sliver on a burger perhaps to add a little bit of color.
Lettuce is over 70% water. People may overlook it and say it doesn’t do anything for them. But the water is structured, pure and hydrating. It has vitamins and minerals to support health and recovery. Think of it as a sports recovery drink but in a bowl. As a bonus it does not have any sugar.
Many foods that we eat do not contain enough water and leave us dehydrated as a result. Like lettuce, our body is more than 80% water. In this sense, lettuce is the perfect food for the body.
As I started tracking my food and recovery, I noticed a pattern—certain foods made my resting heart rate spike, making it harder to sleep and recover. But what exactly is resting heart rate, and why does it matter?
Resting Heart Rate
The resting heart rate is the number of times the heart beats per minute while at rest. This data point is an indication of cardiovascular health and recovery.
When it increases it is often accompanied by higher adrenaline and cortisol levels. The body perceives the increased heart rate as a sign of distress. As a result the fight or flight response is activated.
During this time it can be very difficult to think clearly. The body prioritizes survival over logic. It will be difficult to focus, make rational decisions and process information during this time.
Personally I don’t feel as if I can function fully on red recovery days. It feels like I am behind the curve trying to keep up.
Understanding resting heart rate helped me connect the dots. But knowing what’s happening isn’t enough—we need a plan to improve recovery. That’s where reducing Red Recovery Days comes in.
Reducing Red Recovery Days
To reduce red recovery days keep track of the foods you eat and other activities. On days that are green, indicating good recovery try to duplicate those activities and expand them.
On days that are red, try to reduce those foods if you believe they have a negative impact on your recovery.
Sometimes it is difficult to know when the body is experiencing distress. When I believe I am distressed I look at my tracker and my stress level is low. When I believe I am energized and unstoppable then my stress level is high.
What I feel is the opposite of what the data shows. Adrenaline and cortisol help the body feel relaxed in order to prepare for danger. This is the reason I feel relaxed even when my body registers high stress.
In my experience an increased amount of adrenaline and cortisol has a negative impact on my ability to sit and read and write. These are activities that I enjoy doing. But with elevated hormones, adrenaline and cortisol, coursing their way through my body it seems to only be a hope and a passing dream to perform these activities.
Recovery isn’t just about rest. It’s about coming back to yourself, again and again. The lessons we learn about ourselves never really fade—they come around when we’re ready to hear them.
The goal isn’t avoiding Red Recovery Days—it’s about building the habits that keep you steady, so you don’t have to chase after recovery. When you prioritize the right foods, rest, and movement, Green Days aren’t a lucky break—they come around more often.
Electrolytes are one key piece I’ve discovered to improve my recovery. They’ve been a missing link in my recovery, and in the next article, I’ll break down why they might be the key to making Green Recovery Days more consistent.
Remember, everyday can be a Green Recovery Day!
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