By, Dr. Colin Tomes – O2X Injury Prevention Specialist, CSCS, DPT, PT
Tactical work regardless of the specific role is highly demanding. High-intensity tactical operations, whether real-world or training related, can be extremely taxing for both the mind and the body. This short guide introduces a five-pronged approach to maximize recovery after strenuous training and/or operations and will close out with some tips on tracking progress. The key principles are hydration, refueling, sleep, mobility, and mindfulness.
Strategy 1: Hydrate
Adequate hydration makes the first item in this guide because after oxygen, water is the most precious life-sustaining resource. Dehydration not only reduces performance and slows recovery, but if left unchecked can also result in serious injury, illness, and even death. While staying hydrated or rehydrating after high-intensity operations may seem obvious and straightforward, Erik Bustillo has previously covered some key tips on the wide variety of drink options that might be used for recovery. He recommends consuming no less than 2.5 liters daily (This is equivalent to about 85 ounces or 9 cups).
However, keep in mind that more fluids are needed with physical activity and when sweat rate increases. Fluid needs are even higher in adverse conditions such as high heat and humidity, and when packs, protective gear, or other equipment is worn. However, overhydration is also a danger, even after high-intensity operations. Excessive fluid intake can stress the kidneys and bowels. A great way to gauge hydration is by keeping urine color in the pale straw color.
Strategy 2: Refuel
High-intensity operations may delay or eliminate regularly healthy food intake and can demand extreme energy requirements. It should come as no surprise that eating comes next in this quick recovery guide. Research tells us that extreme military training, as one example, may lead operators to burn 3,000-4,000 calories per day [1]. In another example, wildland firefighters may burn up to 6,000 calories per day [2], as much as a tour de France cyclist. During operations, however, eating that many calories (the equivalent of 5-10 Big Macs) is impractical. This results in a calorie deficit, in which the body is using its stores of carbohydrates (located in the muscles and liver) and fats to maintain activity.
It is critical to restore these reserves once extreme training or operations are complete. Kelli Reese provides a detailed overview of lean protein sources, their importance, and some meal prep ideas. While highly rigorous tactical operations may happen without warning in some professions, they can sometimes be planned, allowing professionals the opportunity to plan some recovery foods ahead of time. Mindfulness and forward-thinking meal planning can be key contributors to long-term success.
While protein is certainly crucial for recovery, carbohydrates should not be overlooked. Targeting nutrient-dense, complex carbohydrate sources can replenish carbohydrate levels in the muscles and liver quickly [3]. Examples include whole grains and sweet potatoes that when paired with lean proteins (e.g. chicken breasts, salmon), accelerate return to operations and training after a challenging operation.
Strategy 3: Sleep
The old mantra rings true, rest is best. This is backed by an abundance of great resources on how to optimize sleep when it is permitted, such as in Ashlee McKeon’s guide. One of the most important considerations about sleep is the cultural approach: is lack of sleep seen as a point of pride? Critically evaluate these assumptions or cultural norms and push back where possible. Sufficient high-quality sleep is one of the single most effective ways to recover and perform.
To make the most of your sleep when opportunities for rest may be scarce, look first to culprits that might be disruptive; specifically, alcohol, tobacco, and caffeine which may be interfering with effective, restorative sleep. While coffee can actually be a great tool for feeling energized throughout training or operations, too much caffeine (>400mg per day) can cause sleep disruptions [4]. Basic sleep hygiene strategies, like keeping the room cool, dark, and quiet, and staying off screens before bed can also help shorten recovery time. Keep these tips in mind particularly after highly demanding operations that may necessitate lost sleep.
Strategy 4: Mobility and mindfulness
In this guide, mobility and mindfulness are incorporated together. While each approach merits its own guide, in tactical settings, recovery must often be cut short to accommodate for the next vital training or operational demand. Therefore, stacking some strategies together can be beneficial for the time-strapped operator.
Mobility refers to the capacity to move joints through their full range of motion without pain or dysfunction. One example of mobility work is stretching and has been covered previously on the O2X blog and is worth reviewing.
Stretching might be paired with a mindfulness, meditation, or prayer practice in which deliberate choices about breathing, mental focus or attention and physical movement are made to slow and calm the overall human system. Intentional relaxation combined with mobility training can be a great tool for getting the most out of limited recovery time.
Strategy 5: Track your progress
To close out this guide, consider ways to track or measure progress and have confidence in knowing if a true recovery state has been achieved. While there are many technologies available claiming to measure recovery through various sensors and algorithms, there are also some cost-free ways to track and measure recovery. Simple self-checks can go a long way in this regard. The combination of urine color and output (remember, pale straw color) perceived muscular soreness, and perceived tiredness or fogginess along with resting heart rate or heart rate variability (HRV) can provide substantial information on overall recovery state [5]. In addition, consider measures of muscular power, a great way to assess fatigue [6]. Simply measuring maximum vertical jump height and looking for changes every day can help guide training and recovery. Consider tracking your progress via journaling, or even a notes app on your mobile phone.
References:
McAdam, J., et al. (2018). Estimation of energy balance and training volume during Army Initial Entry Training. Journal of the International Society of Sports Nutrition, 15, 1-9. https://doi.org/10.1186/s12970-018-0213-z
Heil, D. P. (2002). Estimating energy expenditure in wildland firefighters using a physical activity monitor. Applied Ergonomics, 33(5), 405-413. https://doi.org/10.1016/S0003-6870(02)00024-0
Ivy, J. (1998). Glycogen resynthesis after exercise: Effect of carbohydrate intake. International Journal of Sports Medicine, 19(S 2), S142-S145. https://doi.org/10.1055/s-2007-971982
Ruxton, C. H. (2008). The impact of caffeine on mood, cognitive function, performance, and hydration: A review of benefits and risks. Nutrition Bulletin, 33(1), 15-25. https://doi.org/10.1111/j.1467-3010.2007.00665.x
Tramel, W., et al. (2023). An examination of subjective and objective measures of stress in tactical populations: A scoping review. Healthcare, MDPI. https://doi.org/10.3390/healthcare11100318
Vieira, A., & Tufano, J. J. (2021). Reactive strength index-modified: Reliability, between-group comparison, and relationship between its associated variables. Biology of Sport, 38(3), 451-457. https://doi.org/10.5114/biolsport.2021.101845
About O2X Injury Prevention Specialist Colin Tomes:
Colin Tomes is an O2X Injury Prevention Specialist. Colin is also a Professor, PhD Candidate, Physical Therapist, Certified Athletic Trainer, and Strength and Conditioning Specialist. His interest in getting 1% better every day began when he enlisted in the US Air Force, with the objective of training to join a front-line combat team. Although he was medically discharged from service for chronic training injuries, during rehabilitation, he developed an interest in learning everything he could about health, wellness and human performance. This led to a bachelor’s degree in Athletic Training, during which he certified not only as an ATC, but as an NSCA TSAC-F and conducted research at Bond University with the Tactical Research Unit and New South Wales Police Force. From there, he attended Physical Therapy school to earn his DPT at Bond University, conducting additional clinical and research work with the New South Wales Police and Royal New Zealand Police Academy. Colin also certified as a CSCS after PT school and is now currently a PhD Candidate at Bond University.
About O2X Human Performance:
O2X Human Performance provides comprehensive, science-backed programs to hundreds of public safety departments, federal agencies, and the military. O2X works with clients to elevate culture, improve mental and physical wellbeing, support healthy lifestyles, and reduce healthcare costs associated with injuries and illnesses. Driven by results and cutting edge research, O2X programs are designed and delivered by a team of Special Operations veterans, high level athletes, and hundreds of leading experts in their respective fields of human performance.
