Rest and recovery for any athlete is just as important as spending time perfecting the skills needed to be successful on the ice, the court or on the field.

A player cannot expect to be on top of their game if they aren’t getting the proper rest, hydration and calorie intake needed to repair the body.

Things to do During Rest and Recovery

• Get ample sleep
• Take power naps (20-30 minutes)
• Hydrate all day (including non-game/practice days)
• Stretch before and after exercise
• Eat and drink to recover within 30 minutes post exercise
• Eat a meal within two hours to restore energy burned

How to Eat and Drink to Recover Properly

• Approximately 1g of carbohydrates per kg of body weight will help rebuild the immune system
• Approximately 8-10g of protein will help rebuild and repair muscles
• Approximately 500-1000ml of fluid to replace fluids lost through sweat

Stretching Pre and Post Exercise

• A minimum of ten minutes should be sufficient time for stretching
• Hold stretches for at least 30 seconds
• Stretch before and after exercise and once on rest days
• Warm up and cool down before practices and games