1. Food and Hydration-
a. One source said that the ideal time for replenishing your carbohydrate stores is 30-60 minutes after your game or practice. This is especially important for soccer teams that sometimes have multiple competitions in a day. When replenishing fluids, drink about 20 ounces per pound of body weight lost during the match. Next be sure to replenish carbohydrate stores with a carbohydrate-protein mix. One study showed that a carbohydrate-protein mix is more effective than a traditional 6% carbohydrate only sports drink. (1)
b. A research study compared a team that ate a carbohydrate rich meal to a team that ate a normal meal. The team that ate the carbohydrate rich meal covered 25% more distance. This shows that having enough of the right fuels in the body for competition play a big part in how the game is played.
2. Stretching-
a. Always stretch after training or games. This will decrease the soreness that sometimes appears after training. Perform nice easy static stretching focusing primarily on the lower extremities.
3. Self Massage-
a. Massage is widely known as an effective tool for recovery. The problem is many teams don’t have the budget for a massage therapist. To overcome this, use a foam roller or a slightly flat soccer ball. Roll specific muscles over the foam roller or soccer ball for effectiveness. Your focus should be on the lower extremities. Self Massage is used to increase blood flow, relax the nerves and loosen muscle. Important Note: Self massage can be uncomfortable but even a professional massage has uncomfortable moments.
4. Hot Cold contrast baths-
a. The hot-cold contrast baths can also advance recovery. To perform Hot-cold contrast baths simply sit in hot water for about 2 minutes 30 seconds then about 45 seconds in the cold water. Repeat this a few times for maximum benefits.
5. Sleep-
a. Athletes must sleep to recover. If they don’t get enough sleep their physical performance will be impaired.
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