What’s Best? Recovery and Rest - Kokoro Frost, GU Energy Ambassador

What’s Best? Recovery and Rest - Kokoro Frost, GU Energy Ambassador

Kia ora, tālofa lava, my name is Kokoro Frost and I am a competitive swimmer, representing Samoa on the international stage. I have been swimming at national level here in New Zealand for more than ten years now and I am in love with the sport now more than ever. One of the reasons for this is that I have found the right balance between my training and recovery.

Recovery and rest are crucial for all athletes for several reasons:

  1. Injury Prevention: Many sports, especially at a high-performance level, have intensities that can lead to overuse injuries if adequate rest is not taken. Rest periods allow the body to recover from stress and reduce the risk of injuries. Stretching is something that is often overlooked by many athletes, but can be a huge asset in injury prevention.
  2. Energy Restoration: Continuous training depletes glycogen stores in muscles, leading to fatigue. Rest days help replenish glycogen stores and restore energy levels, ensuring athletes can perform at their peak during training and competitions. Products such as the GU Hydration Tabs and Energy Gels are what I find to be most helpful in replenishing my energy levels.
  3. Mental Refreshment: High performance sport requires intense focus and mental toughness. Rest days provide athletes with a mental break from the pressures of training and competition, reducing burnout and enhancing motivation.
  4. Optimal Performance: Regular rest and recovery periods allow swimmers to maintain peak performance levels throughout the season. Without adequate rest, fatigue accumulates, leading to decreased performance and potential setbacks in training. Aiming for 7-8 hours of sleep is a great starting point if you want to be performing at your best.
  5. Overall Health: Getting enough rest and ensuring you are maintaining good habits is essential for your overall health and well-being. It supports immune function, hormonal balance, and reduces the risk of overtraining syndrome. Drinking enough water is a recovery basic that many people, athletes and non-athletes alike, tend to disregard. I aim for 3.5-4.0 litres a day!


In conclusion, rest and recovery are not just periods of physical inactivity for athletes; they are essential components of training that promote injury prevention, restore energy levels, refresh the mind, optimise performance, and maintain overall health.

Just last month, we had our regional championships here in Wellington where I was able to swim some season bests and personal bests whilst deep within my current training cycle. I’m looking forward to the opportunity to taper and be at my best for next month’s New Zealand Short Course Swimming Championships in Auckland. This will be my precursor to the World Aquatics World Swimming Championships that are being held in November in Budapest, Hungary. I look forward to representing my country on the international stage once again, as I consider it an honour and privilege every time I get the chance to do so. This wouldn’t be possible without the support of GU Energy NZ, so I’d like to take the chance to thank the team from the bottom of my heart for supporting my sporting endeavours.

Follow Kokoro on Instagram: @kokorofrost