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What should I do to recover faster after a football training?

Focus on the “3 R concept" of recovery nutrition:

  • - Rehydrate: Drink right after your workout to start restoring lost fluids.
  • - Refuel: Eat carbs immediately after exercise to replenish glycogen stores.
  • - Rebuild: Consume proteins to contribute to (muscle) protein synthesis and become better and stronger.

Image of The Athlete’s FoodCoach
Written by: The Athlete’s FoodCoach, on 19-10-2023
Noa lang sitting on the field

Why does following the three R's of recover help to recover faster?

  1. Consistency and efficiency: Following a structured approach, helps you in being consistent and efficient in your recovery practices, this is crucial for long-term performance and health.
  2. Focused recovery routine: The 3 R concept will help you to bring more focus into your recovery routine. This helps you recover more effectively and be ready for your next workout.
  3. Reducing fatigue and soreness: By addressing rehydration, energy replenishment, and providing protein for supporting muscle rebuilding and repairing, you’ll reduce post-exercise fatigue and soreness, making your exercise routine more enjoyable and sustainable.
  4. Performance improvement: Proper recovery can lead to improved training adaptations, muscle growth, and therefore overall performance, making it a valuable concept for football players.

In summary, the 3 R concept is a practical and effective way to ensure comprehensive post-exercise recovery, benefiting both immediate and long-term performance goals.

How do I get my 3 R's on point?

It's crucial to tailor your post work-out meals and hydration to your individual needs, activity level, and preferences for the best results. A balanced meal with a combination of carbs and proteins can help refuel energy stores, support in rebuilding damaged muscles and rehydrate your body. The FoodCoach App will guide you daily to bring focus and translate personal carb and protein needs into real food and meals.

Example of The Athlete's FoodCoach app

Popular recipes to rehydrate

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