For youth athletes, post-game recovery routines are just as important as pre-game ones.
After the final whistle, a focus on re-fueling, resting, and mixing things up allows athletes to recover for their next game or season, safely.
Video Transcript
Every athlete helps their body rest and repair differently, but any good recovery plan will include one, refueling. Eating the right foods and drinking enough water after exercise will have you feeling fit to play again fast. After an intense practice or game, consume a snack that is a mixture of protein, carbohydrates, and fats. The meal following your snack should be rich in nutrient dense carbohydrates, like multi-grain bread, brown rice, vegetables and fruit, and should also contain high quality protein to help you rebuild muscles.
Two, resting. Getting good Zs, not only helps your muscles rest and repair, but also improves your energy, focus, memory, creativity, and more. According to the National Sleep Foundation, teenagers need between eight to 10 hours of sleep each night and kids under 12 need between nine and 11 hours. Here are a few ways to maximize sleep time. Have a regular soothing bedtime routine. Reading a book, or having a calm conversation are both good choices. Avoid drinking caffeine in the afternoon. Keep screens, including your phone, out of your bedroom. Studies have shown that the blue light emitted by LED screens can disrupt sleep cycles.
Three, mixing it up. When the season winds down, taking a break from your sport is essential so you can come back feeling fresh and excited about the next season. Whether your break is just two weeks or many months, take time to do the things you may not have been able to do when you were deep in competition. Recovery will not only help you improve at your sport, but also at school and your other hobbies and with any other kind of challenge you face in life.
