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.
