Protocol for Post-Game Recovery

The following simple protocol can be used immediately after a game or strenuous training to replenish spent carbohydrate stores, begin to prepare the athlete for the next game or training session, help prevent overtraining, and minimize delayed-onset-muscle-soreness (DOMS).

Immediately after the game [0 to 1 hour post-game]

1. Rehydrate with carbohydrate-based sports drink.
2. Cool-down jog – 5 min.
3. Static Stretching
4. Continue rehydrating with carbohydrate-based sports drink. Finish 32oz. bottle in the first 30 minutes post-game, and thereafter, drink carbohydrate solution until fully rehydrated.

Evening after the game

1. Shower.
2. Contrast shower with hot/cold water. Alternate hot water (95-100°F) for 1-2 minutes and cold water (50-60°F) for 20-30 seconds. Repeat 3-5 times. Focus cold water on lower extremities. If available, use water massage jets on lower extremities.
3. Stretch/massage muscles as needed immediately after the shower.
4. Continue rehydrating with carbohydrate-based sports drink.
5. Eat small meals of moderate-to-high glycemic index (see below) every 2-3 hours post-game.
6. Sleep 7 to 9 hours.

High Glycemic	Moderate Glycemic	Low Glycemic
Sports drinksRaisins Instant rice, rice pasta Corn/rice cereal Potatoes Pretzels Vanilla wafers, graham crackers Waffles, plain pancakes Saltine crackers, wheat thins Honey Watermelon, pineapple Carrots Bagel, plan Bread, white and wheat Couscous	Bran muffinBlueberry muffin Shredded wheat, bran chex Pita bread Sweet corn Popcorn Orange juice Oatmeal cookies Canned fruit Pasta Brown and white rice Sweet potato Special K cereal Whole grain bread Banana	Sports barsOatmeal Grapes Oranges Beans, peas All bran cereal Apple juice, grapefruit juice Tomato soup Apple, pear Fat free milk, chocolate milk Peaches Plum, grapefruit, strawberries Peanuts, peanut butter Low-fat yogurt