It is often said that recovery is the forgotten training zone.
Recovery is the key to ensure an athlete not only adapts to a training program, but also actively avoids injury, and stays fresh for a long season.
At LA Galaxy, we are very passionate about recovery; it is integral to the long-term physical and mental health of our players.
The day after a game the team is usually off, allowing the players to mentally recover and spend time with their families and friends.
This day is also one where players can eat the foods they enjoy in a less regimented environment, but still recognize the need to get sufficient protein, carbohydrates, and nutrients for recovery.
A day off is also very important to social health and ensures that players are able sleep in. Sleep is essential to recovery; we recommend between eight and nine hours of uninterrupted quality sleep every day.
Two days after a game, players who played 60-90 minutes will be on a “regeneration day”.
This day includes of a range of recovery modalities; players will usually have a high-protein, high-carbohydrate breakfast and start hydrating with Herbalife hydrate.
Following breakfast, the players have a team meeting with the head coach to discuss the games.
The daily wellness questionnaire scores we collect and from speaking to our players will determine what sort of recovery is needed.
Some athletes may need extra stretching or treatment, where others may do the warm-up and jog outside and possibly do some light ball work.
The majority of players will report to the gym and complete 15-20 minutes on the bike or the treadmill.
Players then foam roll, stretch, and follow their corrective exercise program. After this, they have the option of an upper body lift.
Some players will receive treatment for any knocks and some will get massages to help flush out any waste products accumulated from the game; they may also see our Active Release Specialist to break down any scar tissue.
We encourage all our players to also contrast bath two days after a game; we follow the protocol of two to three minutes cold (50°F), then one to two minutes warm (100°F) for two to three sets.
Recovery shakes, which are high in protein, are also provided to our players to rebuild muscle and have carbohydrates to speed up their recovery.
The shakes also have specific nutrients based on each player’s micronutrient deficiencies.
Other nutritional recovery strategies we use include an “immune punch”, to help boost the player’s immune system, prevent them from getting ill, and hasten their recovery.
Players will then have lunch at the training ground; again, the foods chosen by myself will ensure players stand the best opportunity to recover by consuming the proper nutrition.
Recovery is the key. The quicker you recover, the sooner you will be ready to perform.
For any questions, follow me on Twitter: @alexsavva19
Yours hydrated,
Alex Savva
