[hlnx1]

Some performance markers don’t return to normal for 48-72 hours after a match. Muscle damage, glycogen loss and fatigue all come together.

The basics with the best support:

• A meal with carbohydrate and protein in the first hours after the match
• Enough fluid and a good night’s sleep; late kick-offs often wreck sleep
• Light active recovery the next day: walking, cycling, pool
• With two matches a week, cut back on high-intensity training

More: recovery methods: what actually works after a match.

What do you do the day after a match?

[hlnx1]

Sleep after evening matches deserves its own note. Adrenaline and bright lights delay sleep. Less screen time on the way home, no caffeine late in the day and a lie-in or short afternoon nap the next day all help.

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