How to recover after games and practices

What should you do after a tough game or practice to recover faster? Here are four tips to speed up recovery:

Eat Plenty of Protein!

  • Protein is the foundation to building new muscle tissue.
  • Athletes should eat 1-1.2grams of protein per pound of body weight.
    • 150 lb. athlete should eat ~ 150g per day
  • Struggling to hit these numbers? Try adding some protein supplements:
    • Fairlife Core Power 25-42 grams
    • Orgain Plant Protein (vegan) 20-25 grams
    • Whey Protein Powder 25-30 grams

Stretch and work on mobility!

  • Muscles tighten after heavy and intense use. Gain your range of motion back by stretching after games and practices.
  • Stretch both at  night and the next day before your next game or practice.
  • The Ready State is a great resource for at home mobility and stretching routines!

Get cardiovascular/low intensity exercise the next day!

  • Exercise increases blood flow to muscles = faster recovery
  • Exercise increases blood flow to muscles = faster recovery
  • Only 15-20 minutes of low intensity exercise, such as jogging, biking, rowing or light circuit training is needed.

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