Recovery is part of training
Eat something within 30 minutes of finishing practice. Drink water all day, not just when you get thirsty at 3pm. Get to bed. Do those three things consistently and you will out-train athletes with more talent. The two guides below are the ones we hand out every season — read them, then actually use them.
Do these every single day
Water all day long. If you start drinking at practice, you are already behind.
Carbs and protein within 30 minutes of finishing. Keep something in your bag.
Eight to nine hours. Sleep is where the adaptation actually happens.
Something hurts or feels off? Tell a coach that day. Small problems stay small.
Questions about fueling, recovery or an injury? Talk to a coach at practice. These guides are general team guidance, not medical advice — if something hurts, see a professional.
