Rugby matches can be very intense. At the end of every match, you may feel exhausted and, most likely, every part of your body will be screaming. So, you must spend the next few days relaxing and making sure you recover, especially if another match is coming up soon. The last thing you want is to collapse on the rugby field due to intense pain.
You need to plan your recovery accordingly, so you can make sure that you are in perfect shape for your next rugby game. How do you do that, though? Well, this post will reveal the 6 best methods for post-rugby match recovery so keep on reading.
- Get Proper Sleep
You’re probably tired of people mentioning how important sleep is – but they’re not wrong. Sleep is something that many take for granted. If you’re part of this “team”, then it’s a habit you should ditch if you want to recover after a rugby match.
When you sleep, your body recovers, and your brain enters “repair mode”. Being awake would force you to use your body and brain to some extent, not giving them the time to relax.
This is why you should get enough sleep. When you’re asleep, the energy of your body will be used to restore the muscles by boosting the growth hormone production.
That being said, after a match (and not only) you should make sure to get a good night’s sleep. To make things even better, you should sleep in a properly ventilated and quiet room, and make sure the environment is dark.
If you find it hard to fall asleep post-match, you can always check out a CBD oil shop for some CBD tinctures. It can help your body relax, make the stress of the day go away and ensure you get a good night’s sleep.
- Eat Right
Eating right is important both pre-match and post-match, but it can especially serve a great purpose in post-match recovery. If your body feels exhausted and painful, you should go straight to eating a consistent meal after the game instead of skipping food and having a few beers with your teammates.
After the match, recovery should be your priority. To start your recovery, you should consume about 20-50 grams of protein and drink beverages such as Pedialyte. Then, for the next few days, you should make sure to eat healthy meals with enough nutrients to help you heal and replenish your energy for the next game.
Alcohol should be avoided, especially post-match. This is because alcohol gets broken down in the liver, and that isn’t ideal, as the liver is necessary for producing glucose instead.
Within 30 minutes after the last game, you should eat something like:
- Graham crackers and yogurt
- Apple slices and peanut butter
- Non-fat yogurt with some cereal
- A banana sandwich with whole-wheat bread and peanut butter
- Brown rice and beans
- Whole wheat bread with cheese and turkey on it
- A glass of nonfat milk with a Granola bar
- Try Out an Ice Bath
It might sound crazy, but an ice bath might be great for post-match recovery. While there is still not a lot of evidence out there regarding the full benefits of ice baths, they can help with muscle fiber recovery while reducing muscle soreness.
Before trying out an ice bath, though, make sure to discuss it with your doctor. Ice baths should only be taken after your body has already cooled down from exercise, so do not jump into an ice bath as soon as your rugby match is over and you’re all sweaty.
- Get a Massage
Massages are extremely relaxing – so, if you want your recovery to go well, then you should consider adding a massage to the mix. They are known to bring a lot of benefits to the table, especially for players whose bodies are sore and painful.
When you’re getting a massage, the inflammation of your body will decrease, and the body’s circulation will improve. What’s even better is the fact that a massage can help with pain relief, which is a plus considering that, after a match, you may feel like you’ve been beaten up.
Another benefit of massages is the fact that they can move out lactic acid from the muscles.
- Make Sure to Hydrate Yourself
Nobody should neglect hydration – and that is especially true for sports players. Whether your match was a normal one or a more intense one, there’s no denying that drinking some water is one of the first things you should do once you leave the field.
Many rugby players love going out with their teammates and having a few beers after a match, but beer will only increase your dehydration level while slowing down your recovery. So, you should have some water instead. Apart from hydrating your body, it will also help you get proper sleep.
If you can, you should use a liquid containing sodium and potassium. This will increase your hydration levels and help with recovery.
- Try Out Some Active Recovery
If you feel any stiffness after the rugby game and your body is in pain too, then you should consider some active recovery exercise.
The following days after a rugby match, you should try out bicycling or swimming for recovery. Also, when it comes to lifting, you shouldn’t do it at more than 85% of your usual weight load. And instead of focusing on more weight, you should focus on the lifting speed.
The Bottom Line
Taking proper care of yourself after a rugby match can speed up your recovery and help get you ready for the following match.
After a rugby game, you should stay hydrated and eat enough nutrients, but you should also get enough sleep, do some active recovery and perhaps try out ice baths and massages. Follow the tips in this post and you will be ready to offer the best performance in your next match.
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