Soccer Recovery Checklist
Recovery begins as soon as your workout ends. Start with a recovery shake within 15-20 minutes to replenish your energy stores. A good shake will have carbohydrates and rebuild your damaged tissue with protein.
Don’t make a mistake and skip the carbs. Soccer players expend a lot of energy during a game covering the field. You need to refill your energy stores with carbs for the next game.
If you just go and sit down on the field, or in the car on the way home you are hurting yourself. You haven’t given your muscles a chance to move fresh blood and pump out the waste products.
If you’re not training again until the next day, go hot (hot tub, Epsom salt bath). If you’re training again within the same day, go cold (ice tub, 10-12 minutes).
One of the most important parts of recovery is the ability to shut down. It’s easy to get fired up, but the best soccer athletes can power down just as quickly. Meditation, deep breathing and massage are all techniques to help bring you back down, and let your body do its work rebuilding.
In a tournament setting, with multiple games in a day, spending even 3-5 minutes to calm your mind can help your body recover faster.