When the clock stops or practice ends, players must focus on helping their bodies recover from physical activity and nutrition plays a central role. U.S. Soccer's Recognize to Recover program offers these tips to nutritional recovery: Rehydrate, Refuel and Rebuild.
Rehydration begins as soon as play ends. Players should not stop drinking water when practice or a game ends. In fact, this is a very important time to drink because the body is no longer sweating and losing fluids as rapidly as during play. When a player is dehydrated, it affects his or her performance and the ability to regulate body temperature.
Players should consider these tips for recovering proper hydration levels:
The body refuels with carbohydrates. Muscles burn through fuel quickly during the strenuous activity of a game or practice. In order to replenish the body’s high-performance fuel — carbohydrates — it is important to eat foods that are good sources of carbs. To do this quickly, eat these foods within an hour after the game or practice, because muscles refill carbs fastest immediately after exercise.