Post Game or Post Exercise Recovery is essential to our performance. Often our soccer consists of 2 league games in a weekend, between 3-5 games in weekend tournament, or multiple games per week in High School soccer.
1. You MUST get some food in your body 15-20 minutes after a game. Eating anything is better than eating nothing. With this make sure you include a sports drink (Gatorade, PowerAde, etc…)
- Ideal somethings after a game include:
Lowfat Chocolate Milk (muscle milk is even better than plain chocolate milk) and a peanut butter sandwich. Chocolate milk has some amazing recovery elements.
Protein bars or energy bars. Something with high protein counts, but not higher than 30% of Daily Values. Regular Granola Bars are not as good, but fine.
Apple/Bananas with Peanut Butter
2. If time in-between games allow eat a hearty meal within 45 minutes of the end of your game. A good mix of protein and carbohydrates is best. Protein is essential for muscle repair, carbohydrates will refill our energy tank.
Alongside this meal, please re-hydrate! Hydration needs to take place in the 24hours leading up to a game. Drinking lots of water 3-4 hours before a game does little as the water needs time to absorb into your body’s cells.
However if you are in-between games you need to do the best job you can to re-hydrate even though you may be within that 3-4 hour window.
3. LIMITED TIME – 2-3hrs in-between games at a tournament.
MAKE SMART CHOICES – going to the concession stand and getting hotdogs/hamburgers, etc…WILL NOT BENEFIT YOU OR YOUR TEAM!
Keep things light, see the above list of Postgame ideas and snacks. REHYDRATE!
