RÉCUPÉRATION : Dormir, manger, s’hydrater | @Hemtonkine

Athletic recovery is probably the most underestimated factor in performance, progress, and longevity. Many athletes try to train more, while real progress often happens during recovery periods. In this episode of Long Live, Lucile Woodward interviews Hemrick Verwaerd (@hemtonkiné), a physiotherapist, sports osteopath, and specialist in biomechanics and movement. How do you know if you're recovering sufficiently? What are the best ways to improve your muscular, nervous, and mental recovery? Is sleep more important than training? Should you take supplements to aid recovery? How do you adapt your recovery after a trail run, marathon, triathlon, or weight training session? In this episode, we cover: Muscle recovery after exercise Nervous system recovery Heart rate variability (HRV) The role of sleep in athletic progress Protein, carbohydrate, and fat requirements Hydration before, during, and after exercise Massage and recovery techniques Load-reduction weeks and overtraining prevention Creatine, magnesium, vitamin D, and omega-3 fatty acids Recovery after (and before!) a marathon, trail run, or triathlon Aging and athletic recovery Whether you're a runner, cyclist, triathlete, bodybuilder, or simply active, this episode will help you understand how to recover more effectively for sustainable progress. 👉 What's your biggest challenge when it comes to recovery: sleep, nutrition, hydration, or training management? Let me know in the comments. 🎧 Subscribe to Long Live for more episodes dedicated to health, longevity, nutrition, sleep, sports, well-being, and prevention. ✨ Enjoy listening! Are you looking for a successful return to fitness, with long-term results, daily advice on sports, nutrition, and mental well-being, a ready-made workout plan, and above all, the chance to have fun with a great community? Join the EXPERIENCE CLUB on the LUCILE WOODWARD app 👉 https://lucilewoodward.com/abonnements/ This episode is sponsored by Aroma-Zone. It's a French brand I've been working with for several months that offers natural, safe, effective products formulated without controversial ingredients. They have a whole range of sports products, so feel free to visit their website or a store! → https://www.aroma-zone.com/products/s... Thanks to WOJO, our partner who supports us by hosting us in their magnificent Parisian offices in Saint-Lazare! :) A podcast conceived by Lucile Woodward and produced by NOLA Advertising and partnerships: The Podcast Bureau [email protected] -------------------------------------------------------------------------------------------------------------------------- 🔛 To stay up-to-date, FOLLOW ME on social media: ➡️ My YouTube channel: https://bit.ly/3nFN5mp ➡️ My website: https://bit.ly/3nKwqOS ➡️ Instagram: @lucilewoodward: https://bit.ly/3axOTu5 ➡️ Facebook: http://bit.ly/3iGnjBg ➡️ My events: https://bit.ly/4p11wS4 ➡️ My podcast: https://bit.ly/460e6IT - https://audmns.com/rVlqBSd ➡️ My newsletter: bit.ly/3JECQi7 -------------------------------------------------------------------------------------------------------------------------- 00:00: Introduction 01:24: What is sports recovery? 05:19: Nervous system, fatigue, and HRV (Heart Rate Variability) 09:12: The 3 pillars of recovery: sleep, nutrition, hydration 15:43: How do you know if you've recovered properly? 21:28: Why do we sometimes recover less effectively today? 22:57: Sleep, hormones, and muscle rebuilding 29:13: Proteins, carbohydrates, and recovery nutrition 36:21: Hydration, electrolytes, and recovery drinks 43:54: Creatine, magnesium, vitamin D: which supplements are useful? 51:22: Aging: do we recover less effectively with age? 55:54: How to prepare for recovery before strenuous exercise? 56:34: Conclusion