Immediately after waking the morning drink a BIG glass of water.
If you are having trouble sleeping through the night and waking up often try having a small protein shake right before bed.
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24 hours before any competition cut out all meat and dairy form your meals. They take to much work for your body to process.
Stretching after workouts will minimize soreness and keep muscle from getting tight.
Icing after workouts is a great way to cool down your muscles and speed up recovery.
Ice cupping: Fill small paper cups 3/4 to the top with water. Put in freezer till frozen. Rip off the top half of the cup so the ice is showing. Use this to ice massage your sore muscles.
Compression sleeves and tights post workout are a great way to minimize edema (swelling) and minimize soreness. I use 110% Play Harder compression sleeves with ice packs. http://110playharder.com
Rolling out your muscle pre, during, and post exercise can greatly reduce tightness and muscle pain. I prefer the Muscletrac roller for this because of the effectiveness of it's cog rollers. http://www.muscletrac.com