1. Non-negotiables
—Sleep (8+ hours)
—Quality Nutrition & Hydration
(Must include post-match/training recovery meal: protein + carbs + hydration within 30-60 mins)
2. High impact
—Active Recovery (30-60 mins low-intensity movement, mobility work)
—Cold Water Immersion (10 min @ 10-15°C)
—Massage
—Compression Garments
—20 min Sauna
3. Supplementary
Mental Resets:
—Socialising (non-alcohol)
—30 min Walk Outside (separate to Active Recovery)
CNS Recovery & Parasympathetic Activation:
—Hot & Cold Contrast Showers
—NSDR (Non-Sleep Deep Rest – Meditation, deep breathing)
—Warm Bath (add Epsom Salts)
**
Above all else, the biggest rocks are your sleep & nutrition:
– Sleep is the #1 recovery tool
– Deep sleep is where growth hormone release peaks.
– Avoid screen time 60+ mins before bed for max recovery.
– Fuel = Recovery: Prioritise protein & carb intake.
– 2.2g+ protein per kg bodyweight aids muscle repair.
– Refuel with 1.2g carbs per kg body weight post-game to replenish glycogen stores.
– For every 1kg lost post-game/training, drink 1.5L of water to fully rehydrate.
