Your Body Needs Recovery

Since we’ve discussed the benefits of recovery, we can now talk about how to conduct a proper or ideal recovery protocol. Let’s take it step by step starting from the time that you are done with your workout, training, or match. The first thing that you need to do is stretch. That stretching session should be for no less than 5 to 15 minutes. The duration of your stretching is based on the duration and level of exertion that was made.

Now that your stretching is complete, you can now move on to the next step of the recovery protocol: an ice bath. Some training facilities have ice baths available for footballers and athletes. If that is not available to you, you can go the extra mile and make one yourself at home using ice bags. Ice is very important in recovery, specifically for the joints and muscles. Considering that football is a sport that has a lot of collisions, ice is very helpful since it eases the inflammation and pain that comes with frequent impact.

After sitting in an ice bath for some time, you can now sit and eat. The post-workout or post match meal’s content is very important. It is essential for this meal to include red meats. Red meats are a very good source of amino acids. Along with the protein, your meal should also have carbohydrates to be able to refill the energy stored in your body. Minerals are also very relevant to recovery since they help your body to avoid injury later. The most important minerals that you need to ensure your body has are sodium and potassium. The last essential nutritional component is water and fluids in general since your body loses a large amount of fluid during training and periods of high exertion.

Once we’ve fulfilled the nutritional need, the following day we can get a massage. Massaging your muscles helps maximize their relaxation and recovery. It helps us recover quickly and get rid of the fatigue and exhaustion that accumulates in your body for the 60 to 90 minutes that you spend exerting effort in training or playing a match. Massages are one of the most important, most beneficial and most effective methods of recovery.

The training or workout that follows the high load and massage is meant to be a recovery session. This recovery session is composed of 3 main objectives. First off it warms up the body. Second, it pumps blood into the muscles and the third is that a large portion of it is composed of stretches. If time isn’t in your favor, then instead of a recovery session you can have a regular training session except with a great reduction in exertion. Your level of exertion should be within 40 to 60%.

What helps bring all the previous methods together and ensure proper recovery is deep sleep for a long period of time. Duration of sleep should be no less than 6 hours and can extend to 8-10 hours. The importance of sleep cannot be overstated. You have to make sure you get a good night’s sleep starting from the day of the high exertion and every day after. As long as you are in a period of great physical load then you should be keen on sleeping well daily.

While the importance of sleep is often discussed, what often goes unnoticed is the importance of naps. A nap in the middle of the day that does not exceed 45 minutes is simple but so beneficial to you during your day. It helps give you a mid-day recharge so you continue you on with the rest of your day and other training you may have. If you can find the time to nap and add it to your daily routine, the benefits of it will follow soon after.

Prioritize recovery as much as possible. Try your best to do as many of the methods discussed. The more methods you cover the greater benefit you will gain, the faster recovery you will have and accordingly you will be able to consistently maximize your progress on the field. Football exerts a high load on the body so it is necessary for you to help balance that load with a proper recovery protocol. Your body is a temple that does so much for you. It is your duty to give back to it and to take care of it so it can continue giving you what you ask of it.