How To Speed Up Recovery After Matches

 

1. The most important thing to do after a hard game or training session is to “warm down”. You can do this by doing a light jog and stretching exercises. Whilst warming down you ensure that Lactic Acid does not become stuck in the muscles. (this can make them ache for days after)

2. You should next take on fluids. Water is fine, non fizzy sports drinks are better. (the first thing you see on the TV after any major sports match, is the players drinking fluids)

 

3. Eat a refuelling snack within 30 minutes. In the first half hour after exercise, your body is in its super fast recovery mode. You must feed it. For the next hour and a half the body will also recover quite fast, and it’s in this period that you should eat a proper meal. After 2 hours your body will be on a go slow. If you have not eaten enough to top up your energy stores by then, it can take a further 2 days to top them up properly. This is why sometimes you still feel extremely tired the day after a match.

So! After a match or training:

WARM DOWN

DRINK PLENTY OF FLUIDS

SNACK WITHIN 30 MINUTES

EAT A MEAL WITHIN 2 HOURS