After months of training, hours of preparation, and the mental and physical strain of competition or an intense event, recovery becomes the key to bouncing back stronger. What you do in the first 24 hours following a race, match, or event can significantly impact how well you recover and perform in the future.
While recovery begins the moment you finish, it’s essential to take the right steps to help your body repair, rebuild, and rejuvenate for future challenges. Here’s a step-by-step guide to optimizing your recovery from hour 0 to hour 24 post-competition.
Hour 0: Immediate Post-Event Recovery—Cool Down and Hydrate
1. Active Recovery
The moment you cross the finish line or complete your event, your body is still in a heightened state. A sudden stop can lead to muscle stiffness, dizziness, and even fainting. Active recovery is crucial to prevent these symptoms.
Light Movement: Whether it’s a slow jog, walk, or gentle cycling, aim for 5–10 minutes of light activity. This helps reduce lactic acid build-up, promotes circulation, and prevents muscles from tightening too quickly.
Stretching: After active recovery, spend 10–15 minutes doing dynamic stretching (gentle leg swings, shoulder rotations) to maintain mobility. Avoid deep static stretches immediately after an event—this could strain already fatigued muscles.
2. Rehydrate and Refuel
Your body loses fluids and electrolytes during intense physical activity, and replacing them is critical.
Hydrate with Electrolytes: Choose water, coconut water, or a sports drink with electrolytes to replenish the fluids you’ve lost.
Post-Event Snack: Within 30 minutes of finishing, aim for a balanced snack with both carbohydrates and protein (think banana with peanut butter or a protein smoothie). This kick-starts the muscle repair process and replenishes glycogen stores.
3. Ice or Heat Therapy (If Needed)
Cold therapy (ice baths, cryotherapy, or cold packs) can reduce inflammation and numb pain, especially if you experience acute soreness or swelling in joints and muscles. However, heat therapy (warm baths or heating pads) may be helpful if your muscles feel tense and stiff. Always listen to your body and apply whichever you feel benefits you more.
Hour 1-3: Refuel and Replenish—Rest, Nourish, and Hydrate
1. Eat a Recovery Meal
Within the first 2 hours, aim to have a more substantial meal. This meal should consist of:
Proteins (for muscle repair) like chicken, tofu, or fish.
Carbohydrates (to restore glycogen) like brown rice, sweet potatoes, or quinoa.
Healthy Fats (for sustained energy) like avocado, olive oil, or nuts.
This combination promotes muscle rebuilding and restores glycogen, ensuring you're ready for your next workout or competition.
2. Continue Hydrating
Continue to drink water and electrolyte-rich fluids to maintain hydration levels. You’ll also want to continue avoiding alcohol or caffeine, as these can dehydrate you further.
Hour 3-6: Active Rest and Mobility Work
1. Elevate and Rest
At this point, your body is in full recovery mode. Lie down with your legs elevated on a pillow to encourage circulation and reduce any swelling in your lower extremities. Aim for a rest period of 30–60 minutes where you focus on deep breathing and relaxation to reduce cortisol levels, which are elevated post-event.
2. Gentle Mobility Exercises
After a few hours of rest, gentle movements can prevent stiffness and encourage circulation. Focus on movements like:
Foam Rolling: Spend 10-15 minutes gently foam rolling large muscle groups (legs, back, glutes). Not only does this help release tension and improve circulation, but it also stimulates the parasympathetic nervous system—your body’s “rest and digest” mode. This promotes relaxation, reduces muscle soreness, and helps transition your body from the stress of competition to a recovery state.
Yoga or Stretching: Focus on dynamic, non-strenuous stretches like cat-cow, child’s pose, or hamstring stretches to maintain flexibility.
Avoid pushing your body too hard; this is not the time for strenuous stretching or strength workouts. The goal is to keep the blood flowing and your muscles supple, not to further fatigue them.
Hour 6-12: Sleep and Nutrition—Recovery in Your Sleep
1. Prioritize Sleep
Sleep is your body’s natural recovery mechanism. This is when muscle tissue repairs, inflammation is reduced, and energy reserves are replenished. Aim for 7-9 hours of quality sleep to maximize your recovery.
Consider using sleep aids such as:
Magnesium-rich foods (like spinach or almonds) or supplements that promote relaxation.
A warm bath or shower before bed can help soothe sore muscles and calm your nervous system.
Sleep environment: Ensure your room is dark, quiet, and at a comfortable temperature to support restful sleep.
2. Light Activity (Optional)
If you wake up feeling stiff or sore, a gentle walk or light stretching can help loosen your muscles and improve circulation. Again, this is not a time for intense exercise—just a few minutes to keep your body moving.
Hour 12-24: Focus on Active Recovery and Rebuilding
1. Nutrition
During this window, your body continues to repair itself, so it’s important to continue nourishing it with healthy, recovery-focused meals.
Eat Lean Protein: Grilled chicken, salmon, turkey, or plant-based proteins like lentils and beans can help rebuild damaged muscle tissue.
Complex Carbs: Brown rice, oats, sweet potatoes, and whole grains will restore glycogen levels, ensuring you have energy for the next phase of training.
Anti-inflammatory Foods: Incorporate foods like turmeric, ginger, berries, and leafy greens to reduce post-event inflammation.
2. Hydration
Continue hydrating, but avoid drinking excessive amounts of caffeine or alcohol, as these can interfere with hydration and muscle repair.
3. Recovery Tools (If Available)
If you have access to recovery tools, now’s a good time to use them:
Foam Rolling: Spend 10–15 minutes rolling out your legs, back, and upper body to improve circulation and break up tight knots.
Compression Garments: If you have access to compression socks or sleeves, they can help reduce muscle swelling and soreness by promoting blood flow.
4. Avoid Intense Activity (If Possible)
For the first 24 hours, it’s essential to avoid strenuous workouts, heavy lifting, or any high-intensity exercise. Instead, opt for low-impact activities like swimming, walking, or cycling to maintain circulation without overloading your muscles.
When Multiple Games or Events Are Involved:
If you find yourself in a situation where you have multiple events or games scheduled within the first 24–48 hours, the recovery strategy will need to adapt. Here are some key things to keep in mind:
Prioritize Active Recovery Between Events: Instead of resting completely, opt for gentle movement (walking, light cycling) to keep your muscles circulating and reduce stiffness. This helps minimize the wear and tear between games.
Target Specific Areas for Foam Rolling: If you’re unable to take a full 24 hours to recover, focus on foam rolling the specific muscle groups that are most engaged during your sport (e.g., calves and quads for runners, shoulders and upper back for swimmers).
Fuel Immediately Post-Event: After each competition or game, focus on rehydrating, replenishing glycogen, and consuming protein within the first 30 minutes. This gives your body the nutrients it needs for quicker repair between matches.
Sleep, Whenever Possible: Take advantage of any breaks between events to get short naps or deep rest. A well-rested body will perform much better in subsequent events.
Key Takeaways for the First 24 Hours Post-Competition:
Cool down immediately after the event to reduce the risk of injury.
Hydrate and refuel within the first 30 minutes to kickstart recovery.
Prioritize rest and sleep—this is when the real muscle repair happens.
Avoid intense exercise for at least 24 hours to allow your body to heal.
Focus on gentle mobility to keep muscles supple and fluid in the early stages of recovery.
Foam rolling helps improve circulation and activate the parasympathetic nervous system, aiding in relaxation.
Adjust for multiple events by incorporating active recovery, foam rolling, and quick refueling strategies between games.
By following these recovery strategies, you’ll help your body bounce back faster, prevent long-term injuries, and be ready to tackle your next training session or competition with vigor and energy.
Please contact the RISE team If you have specific questions regarding your sport, event or how to best manage an injury post event!