Getting the most out of your recovery will make a huge difference to the adaptations you get from
training, the quality of your play, avoiding injury, concentration, and freshness. Implement the 10
simple tips below to recover like a world class athlete!
1. Spend 15 minutes stretching after training and games
3. Drink 1 litre of water within an hour of the game/ session finishing.
4. Ice any injured areas as soon as possible after a game. Ice in 20 minute periods.
5. Eat a full dinner as soon as possible after the game.
6. Sleep for 10 hours on the night after a game.
7. Perform foam rolling exercises and stretches for 30 minutes on the day after a heavy session/ game.
8. Perform 20 minutes of mobility exercises in the pool.
9. Relax and switch off from training. Get the feet up and take it easy.
10. Listen to your body. Taking a rest day from training and letting your body catch up on itslf once every few days will yield much better training results!
Max Recovery Dinner Example: Chilli Chicken and Rice……..
Ingredients:
Spray canola or olive oil
1 red onion, finely sliced
300 g chicken mince,
2 teaspoons minced garlic,
2 teaspoons minced ginger,
1 red capsicum finely chopped,
1-2 tablespoons Sweet Chilli Sauce, to taste
2 tablespoons chopped fresh coriander,
5 cups cooked long-grain white rice,
12 iceberg lettuce leaves
Method:
Spray a nonstick wok or frying pan with oil and heat. Add the onion and cook for about 2 minutes or until just soft. Add the chicken mince, garlic and ginger and cook for about 5 minutes or until browned, breaking up lumps of mince with a wooden spoon. Add the capsicum and cook for 3 minutes more, stirring frequently. Add the fish sauce and sweet chilli sauce, to taste. Stir in the coriander. To serve, spoon the chicken mixture and rice into the lettuce leaves and roll up to eat with your fingers. (recipie from http://www.ausport.gov.au
Links on recovery
Links on recovery
http://www.ars.usda.gov/main/site_main.htm?modecode=12-35-45-00
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