Page 23 - Fully Equipped Playbook

RECOVERY
You can even take it a step further and add yoga to your routine. Yoga will add strength, and flexibility, but also bring about mind-body awareness.
RECOVERY SHAKE
I’ll dive deeper into this in the nutrition section, but adding a post game/post workout shake with good quality ingredients further aids in body recovery. 20 to 30 grams of protein, 50 to 100 grams of carbohydrates, 10 to 20 grams of fat, electrolytes.
Recovery shouldn't just be a post game or post workout practice. It should become part of your daily routine, especially as you get deeper into a season and you're playing everyday. If you start these practices at a young age, your body will thank you as you progress through your career.
Active recovery days are crucial to keep the blood flowing through your body, therefore making muscles less sore and speeding up the rebuilding process. If you experience pain, other than typical muscle soreness, or you’re injured, be sure to listen to your body and know if you need a total day off from all activity.
Examples of active recovery include a walk or light jog, an easy paced bike ride, foam rolling, swimming, very light resistance training, and even crawling on the floor.
Hot and cold contrast tubs do wonders for recovery by ridding the body of inflammation. It takes some mental toughness, but it’s worth it. Simply submerge either your entire body, or a specific body part in need, in the hot tub for 2 minutes, then move to the cold tub for 1 minute. Continue to go back and forth roughly 5 times. Be sure to gauge how you’re feeling during this process, with rapid changes in circulation, there's a chance you could feel dizzy. You may not have access to tubs, and that’s ok, feel free to use a bucket or sink, or simply wrap your body part in a heating pad and ice bag.
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