How to recover after a game
When you finish a tough game or training session, your recovery is just as important as the effort you put in on the field. Without proper recovery, you risk injury, burnout, and poor performance in the long run. So, what’s the secret to bouncing back stronger? The answer lies in three key areas: sleep, hydration, and diet. Read on explore how these pillars of recovery work together to help you rebuild, recharge, and perform at your best.
1. Sleep: The Power of Resting
Sleep is the most powerful tool in an athlete’s recovery toolkit. It’s during sleep that your body undergoes crucial repair processes—muscle tissue is rebuilt, inflammation is reduced, and energy stores are replenished. Quality sleep also helps regulate hormones like cortisol (the stress hormone) and growth hormone, which plays a critical role in muscle recovery and growth.
Tips for Better Sleep:
- Aim for 7–9 hours of sleep per night.
- Create a sleep routine: Go to bed at the same time every night.
- Avoid screens and caffeine close to bedtime to promote deeper rest.
Without enough sleep, your body’s ability to heal from the physical stresses of exercise is compromised, leading to slower recovery times and an increased risk of injury.
2. Hydration: Replenish and Rehydrate
Hydration is essential for post-match recovery. As you exercise, you lose fluids and electrolytes through your sweat, and these need to be replenished to maintain optimal body function. Water and isotonic drinks are crucial for transporting nutrients to your muscles, regulating body temperature, and aiding in muscle contraction and relaxation.
After a match, you should focus on restoring your fluid levels as quickly as possible.
Hydration Tips:
- Drink water according to your thirst and around 700ml/Hr
- Consider sports drinks with electrolytes if you’ve had an intense session or have been training in hot conditions.
- Monitor your hydration by checking the colour of your urine… it should be light yellow, not dark.
Neglecting hydration may lead to cramps, fatigue, and impaired performance in the next session, so it’s important to stay on top of your fluid intake.
3. Diet: Fueling Your Body for Recovery
Proper nutrition after a match plays a significant role in how well your body recovers. A balanced diet rich in protein, carbohydrates, and healthy fats is essential for rebuilding muscles, replenishing glycogen (energy) stores, and reducing inflammation.
Key Components of a Post-Match Meal:
- Protein: Helps repair and rebuild muscle tissue. Aim for 20–40 grams of protein post-match. Good options include lean meat, fish, eggs, or plant-based sources like beans and lentils.
- Carbohydrates: Replenishes glycogen stores depleted during exercise. Focus on complex carbs like brown rice, sweet potatoes, and whole grains.
- Healthy Fats: Supports cellular repair and helps reduce inflammation. Avocados, nuts, seeds, and olive oil are great sources.
Additionally, don’t forget fruits and vegetables. They provide essential vitamins, minerals, and antioxidants that further support the recovery process and reduce muscle soreness.
Putting It All Together: Your Post-Match Recovery Plan
After you finish your match or training session, plan and prioritise sleeping for 7-9 hours, stay hydrated and eat a protein rich meal with a balance of complex carbs and healthy fats. Do this and you will have built the foundation for a great overnight recovery and feeling fresh the next day to keep you performing at your peak. Remember, recovery is just as important as training, so make it a priority!
References.
Cunha, L.A., Costa, J.A., Marques, E.A. et al. The Impact of Sleep Interventions on Athletic Performance: A Systematic Review. Sports Med – Open 9, 58 (2023). https://doi.org/10.1186/s40798-023-00599-z
Jäger, R., Kerksick, C.M., Campbell, B.I. et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr 14, 20 (2017). https://doi.org/10.1186/s12970-017-0177-8
Mosler, S. et al. Position of the Working Group Sports Nutrition of the German Nutrition Society (DGE): Fluid Replacement in Sports. Volume 71, No. 7-8-9 (2020). https://doi.org/10.5960/dzsm.2020.453