Recovery After Long Competition Days

How to Bounce Back Instead of Breaking Down

Tournament days are brutal.

Multiple matches.

Short turnarounds.

Adrenaline spikes.

Mental fatigue.

Lots of pretending you’re “fine.”

You don’t get better during matches.

You get better during recovery.

Skip this part and you’re just collecting mileage.

Let’s fix that.

Step 1: Rehydrate Immediately (Not Later)

First priority: fluids.

Not when you get home. Not after scrolling your phone. Immediately.

Aim for:

• Water plus electrolytes

• Small, steady sips

• Keep drinking until urine is pale yellow

You lost fluid all day, even if it was cold. Replace it.

This is non-negotiable.

Step 2: Eat Within 30 to 60 Minutes

Your body is wide open for repair right after competition. Miss this window and recovery slows.

Simple formula:

• Carbs to refill energy

• Protein to rebuild muscle

Examples:

• Chocolate milk

• Yogurt + fruit

• Sandwich + juice

• Rice + chicken

• Smoothie with protein

No need for Instagram superfoods. Just real food.

Waiting three hours because “we’ll eat later” is amateur hour.

Step 3: Move Gently That Evening

I know. You want to collapse.

Do five to ten minutes of:

• Easy walking

• Light stretching

• Gentle mobility

Nothing intense. Just enough to keep blood moving and stiffness down.

This speeds recovery more than lying perfectly still.

Step 4: Hot Shower or Bath (Bonus Points)

Warm water helps muscles relax and signals your nervous system to calm down.

Especially helpful after:

• Tight calves

• Long lunges

• Lots of court time

Even five minutes helps.

Step 5: Sleep Like It’s Your Job

Because it is.

Most junior athletes need 8 to 9 hours. Tournament days often steal that.

Do your best:

• Earlier bedtime

• Screens off sooner

• Dark room

• Cool temperature

Growth hormone releases during deep sleep. That’s literally when your body repairs itself.

Miss sleep, miss gains.

Step 6: Reset Mentally Too

Recovery isn’t just physical.

Win or lose, don’t replay matches all night.

Take notes if needed. Then let it go.

Tomorrow’s performance doesn’t care about today’s frustration.

Parents, Quick Reality Check

Recovery is not:

• Fast food in the car

• Falling asleep with an iPad

• Skipping dinner

• Staying up late “because it’s the weekend”

If your child competes hard, they recover seriously.

That’s how athletes are built.

The Bottom Line

Matches break you down.

Recovery builds you back up.

Hydrate. Eat. Move lightly. Sleep.

Do this consistently and you’ll notice:

• Better legs on day two

• Clearer decisions late in tournaments

• Fewer injuries

• Faster improvement

Unsexy. Effective.

That’s elite.