We have identified 10 things that an athlete can do to assist their body in regenerating between workouts. This is a crucial element in a training regime, because the quicker you can recover between workout sessions, the more frequently you can train with a higher intensity.

1) Drink water before, during and after exercise. This seems like a no-brainer but most athletes simply do not consume enough water. If you did nothing else but consume more water, recovery rate would significantly improve. Check out this link for a great article on how to hydrate effectively.

2) Eat fruit upon completion of exercise. This brings blood sugar back to normal levels and provides sugar for conversion to muscle glycogen. Athletes need to eat a lot of fruit. Some of my pro players eat more than 10 pieces of fruit per day!

3) Rest after meals when possible. This will optimize digestion. Food is fuel, so you need to let it digest to make way to your body’s cells for energy.

4) Sleep as much as you desire. Athletes need more sleep than non-athletes. Remember, exercise does not provide energy, it requires energy. Unfortunately, an athlete’s busy schedule can sometimes lead to sleep deprivation and subsequent poor ability to recover. Check out this link for a great article on how sleep improves performance.

5) Drink diluted sports drinks during practices and games. This will provide sugar and water needs while on the ice. Click the link for a detailed article on sports drinks.

6) Monitor water loss. Use a scale to measure weight before and after exercise. Make sure you replenish your water stores by consuming water before, during and after exercise.

7) Eat as many of your foods raw as possible. Raw foods provide maximum nutrients for minimal calories encouraging most rapid recovery. They also contain the most nutrients, water content and energy.

8) Develop a habit of going to bed earlier. Again sleep is crucial for recovery. Notice that more sleep appears twice on this list. It is important!

9) Keep meals simple for optimum digestion. Smaller more frequent meals is better than a few larger meals. Athletes should eat 6 small meals per day.

10) Consistently use soft tissue work and hot/cold contrast therapy. Getting a massage is great for recovery. Also going from a warm bath/shower to a cold bath/shower a few times after a workout will help speed recovery.

Dr. Chad Moreau is the President of HockeyOT.com, an online training site dedicated to improving the fitness level of hockey players of all levels. He was the former Strength & Conditioning/Nutrition Consultant for the Edmonton Oilers (NHL) and the Long Beach Ice Dogs (ECHL). For more information please visit hockeyot.com.