Sporting Recovery Protocol


You are more prone to underperform and be exposed to injuries having more than one game a week. It takes up to 72 hours or more to recover.

Try these guidelines for best outcomes to be on top of your game. This information is evidence focused.


  1. Hydration ASAP

Weigh yourself before and after the game/ activity: Drink 150% of body mass lost.

The fluid should contain a combination of water and a large amount of sodium (500 to 700 mg/L of water - Yes add SALT to your water (Himalayan is best).


  1. Hydration follow-up

Flavoured milk (Cherry Juice is better if possible as it reduces inflammation, other juices that help are tomato and berry)

  • Restore glycogen
  • Reduce oxidative stress and inflammation
  • Stimulate muscle repair
  • Promote quality and quantity of sleep


  1. Cold bath

Immerse yourself up to the neck at a temperature between 12 and 15°C for 10 to 20 minutes to accelerate the recovery process.

  • Most effective within 20 min post game
  • Do not do this if you have issues with cold including Raynaud’s, chilblains and peripheral neuropathy, blood pressure issues
  • If it becomes uncomfortable remove yourself


  1. Compression

Wear a compression garment until bedtime for up to 3 days post activity.

Helps recovery of muscle strength and power and reduces severity of muscle soreness.


  1. Protein and Carbs

1-hour post-match: Recovery meal / snack (eg: peanut butter sandwich or Greek Yoghurt)

2-3 hours post-match: follow up your initial recovery food with another meal or snack rich in carbohydrates + protein.


  1. Sleep

Lack of sleep decreases mental wellbeing and disrupts growth and cell repair.

Aim for between 8 to 10 hours pre and post-game.


  1. Alcohol

Alcohol consumption should be avoided before and after a match as it delays the ability to recover. It is a diuretic and increases dehydration. It also delays muscular recovery. Also interferes with the quality of your sleep.


  1. Active recovery

Should last at least 15 minutes and avoid all high intensity. Swim, leisurely bike ride or slow jog for example.

Avoid active recovery immediately after a match.


  1. Mental Fatigue

Post-match fatigue is a real thing.

Lack of time to prepare mentally and physically for your next match can lead to demotivation and burnout.


♥Be kind and patient with yourself ♥ Understand your bodies needs ♥



Other Considerations


Pre Match / Activity Prep

 You should always start a match well hydrated.

Sipping on water, juice (cherry, tomato, berry) or sports drinks in the hours leading into a match and during the warm-up helps avoid excessive dehydration.


Eat a pre-game meal around 3 to 4 hours before the start of the match. This meal should contain some carbohydrates and a small amount of protein Have an additional small snack 1-2 hours prior to the game. This is often something light, rich in carbohydrates, low in fat and fibre – e.g. yoghurt, banana, peanut butter etc.


Tape Up - prevention is key!

Dynamic stretching prior to activity.

Sport specific exercises improves many areas of performance, for example running, jumping and kicking pre soccer match.


Half Time Game Prep: Explosive re-warm up improves performance.

Hydrate, hydrate, hydrate.