Optimal Recovery Plan for Roehampton FC Players
Enhance the performance of Roehampton FC players with a comprehensive recovery and game preparation plan. Includes pre-game exercises, nutrition guidelines, hydration tips, post-match meal suggestions, and recovery strategies. Find out how to properly refuel and recover to maintain peak performance levels for the next game.
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Roehampton FC Player Recovery & Game Preparation Plan
Pre-Game Preparation Exercise Exercise Try to incorporate a 30-minute stretch into your morning plan. Supplement this with a decent walk if possible. Nutrition & Hydration Nutrition & Hydration Aim to eat approximately 3 hours prior to kick off Manage portion size. Make any carbohydrates slow releasing such as Make any carbohydrates slow releasing such as Brown Bread / Brown Pasta Protein should be as lean as possible Protein should be as lean as possible Turkey breast Chicken Drink at least 2 litres of water through the morning. Sipping is efficient so your body can adjust to the increase water leve Drink at least 2 litres of water through the morning. Sipping is efficient so your body can adjust to the increase water levels ls within your body , Increase your electrolytes with body , Increase your electrolytes with Berocca Beroccaor Effervescent tab. or Effervescent tab. within your
Immediately after the game Eating within 30-60 minutes after your workout or game will support optimal recovery. Within this window you can eat a great variety of foods, volume is key. Carbohydrates will help replace the fuel you have burned throughout the match. Proteins will help rebuild the wear and tear to your lean muscle. Food can be supplemented with a protein shake or bar if you feel you are not taking on enough nutrients from the food provided after a game. 2 litres of water is a good guide to the amount of water you need after a game. After 90 mins of football, you can lose between 2-3lbs of water, this is best replaced throughout the evening. Alcohol is a natural diuretic and will make you lose more water and distort your hydration. I would advise no alcohol be drunk throughout the weekend.
3-4 Hours after the game or meals later on At this point you ve worked hard to refuel your body with carbohydrates it will be important to keep it as a component of your meals but doesn t need to be the largest focus. You should keep thinking about the athlete s plate for food with half vegetables or fruit, a quarter of lean protein, and a quarter of whole grain starch.
3 3- -4 Hours after the game 4 Hours after the game Exercise Exercise No exercise is necessary after the game other than a thorough cool down immediately post-match. Compression/Cold Water Submersion Compression/Cold Water Submersion Cold water submersion (as close to 4 degrees as possible) increases the vasoconstriction and vasodilation within the body. This flushes your system of dead cells waste products of exercise, whilst also providing an increased amount of fresh blood to the muscles. Fresh blood = a quicker recovery. This should be 3-5 minutes of cold water (cold tap only on bath) submersion followed by a warm bath or shower. Compression garments such as skins should be worn immediately after showering and into the evening. You do not need to sleep in these unless you have specific sleep recovery garments. You can aid this by keeping your legs elevated throughout rest periods. These can be worn all through Sunday and Monday morning for optimal recovery. Sleep Sleep We are aiming for a minimum of 8 hours of uninterrupted natural sleep. Try to avoid any medical induced sleeping aids. If you feel you need to sleep more, do so.
Sunday Rest, Recovery Preparation! Breakfast Breakfast The only thing to interrupt your sleep for is breakfast! Eat well and eat hearty, your body will still be active in processing the fuels your providing it. Try to avoid high fat foods as these are harder to digest and will slow down your bodies natural repair rate. Recovery Session Recovery Session The aim of a recovery session the day after a game is to rejuvenate your body ready for the demands of the next match to be placed upon it. Ideally we want the exercise to be as weight frees as possible to minimize any further stressing of your joints. 30-minute swim, chest height depth. Go through the first part of the matchday warm-up. Work all major muscle groups and maintain muscle length with active ranges of movement. Follow this up with a few lengths to slightly increase your heart rate. The increase in heart rate will provide fresh blood to your muscles quicker and more naturally. OR 20-minute bike, Low resistance, medium speed. Tick over on the bike with RPM to be maintained above 85 for consistent 20 minutes. This will have the same effect as the swim in refreshing the blood within your muscles. If you cannot access a bike or pool, please get out for a low intensity run for 15 minutes. 30 minutes stretch. This will maintain your muscles length and aims to make you feel less leggy the following day. Work through all major muscle groups.
