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How to recover like a pro?

There are many methods implemented to increase the recovery of players. Heavy workloads require players to adopt the appropriate recovery protocol that works for them.

We discuss some of these protocols below:

Post Session Meal

Focus on a high carb meal post session. Focus on your good carbohydrates such as sweet potato, potato, rice, pineapple, mango & red grapes. Try to get this meal within an hour of the game or training finishing.

Contrast Bathing

Set up a cold bath (preferably with ice) & a warm shower. Spend 1 minute in the bath and 1 minute in the shower. Repeat this up to 5-6 times.

Magnesium Supplementation

Magnesium supplementation will help ease any tension or fatigue in the muscle. You can do this through magnesium bath salts or transdermally (through the skin).

Hydration

Dehydration = Decreased Performance

Hydration is key to help the body recover & provide the body with the fluid it has lost through sweat.

Manual Therapy

Manual therapy such as massage will aid muscular recovery. You can either do this after the session on the same day or the day after.

Light Exercise/ Active Recovery

A light walk or jog the following day will aid muscular recovery by getting blood to the working muscles.

In my opinion there is one recovery strategy that stands out above all others.

For me there is one recovery protocol that beats the rest….

SLEEP

Sufficient sleep will allow your body to adequately recover. Sleep deprivation has been linked to poor decision making, low energy levels and unbalanced blood sugar. This often leads to direct effects on mood and poor food choices the following day(s).

Some tips for improving sleep quality are:

-Darken your room
-Keep a consistent bed time

-Introduce a 30 minute wind down period before you get in bed with no TV, iphone, ipad etc

-Utilise powernaps of 10-20 mins (no longer)

-Aim for a minimum of 8 hours

Ben

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