Match Day
Recovery Nutrition After Matches
6 min read · 2026-03-18
Protein, carbs, and fluids in the first hours after a hard game.
The first two hours
Prioritize:
- Fluids and sodium
- Carbohydrates to refill glycogen
- Protein for repair
A simple plate: rice or pasta, chicken or fish, fruit, and an electrolyte drink.
Congested fixtures
When you play again within 48–72 hours, recovery nutrition is non-negotiable. Skip the “cheat meal only” approach after a midweek fixture.
Sleep is part of nutrition
Caffeine late after evening kickoffs can wreck sleep — and sleep is when recovery chemistry happens.