Recovery guides

• Aim for 8 to 10 hours a night if you're a teenager, and 7 to 9 hours as an adult.
• Keep the same bedtime and wake-up time, even at weekends.
• Screens off 30 to 60 minutes before bed. A cool, dark room helps.
• Evening matches make it hard to fall asleep. Wind down with a warm shower and a light snack rather than scrolling, and don't worry about one late night.
• A 20 to 30 minute nap in the early afternoon can top you up, but not within 6 hours of bedtime.

• Drink regularly through the day. Pale, straw-coloured pee is a simple sign you're well hydrated.
• Have a drink of around 500 ml in the 2 to 3 hours before training or a match.
• Sip during breaks. On hot days or in long sessions, a sports drink helps replace salt as well as water.
• After playing, keep drinking with your meal until your pee is pale again.
• Energy drinks aren't hydration, and caffeine isn't suitable for under-18s.

1. Day beforeNormal meals with a bit more carbohydrate: pasta, rice, potatoes, bread. Nothing new or unusual.
2. 3–4 hours beforeMain pre-match meal: mostly carbs with some lean protein and not too much fat or fibre. For example, chicken pasta, or a jacket potato with beans.
3. 1 hour beforeA small snack if you're hungry: a banana, cereal bar or toast with jam.
4. Half-timeWater or a sports drink. Orange slices or jelly sweets if you feel flat.
5. Within 1–2 hours afterA proper meal with carbs and protein, like a wrap with chicken, a rice dish, or eggs on toast. A glass of milk is a good quick option.

Stick with foods you know agree with you on matchdays.

• Day after: light movement beats lying on the sofa. Try a 20-minute walk, easy bike or swim, and some gentle mobility.
• Day two: a normal session is usually fine. Leave heavy legs work for at least 48 hours after a match.
• Muscle soreness that peaks 24 to 48 hours after a game is normal and fades within 3 to 4 days.
• Alcohol slows recovery and disturbs sleep. If you do drink, eat and rehydrate first.
• Ice baths and compression feel good for some players but matter far less than sleep and food.

• Prioritise sleep and food above everything else.
• Swap gym sessions for short, sharp work: a few sprints and light mobility keep you sharp without adding fatigue.
• Keep your injury prevention exercises going, like Nordic hamstring curls and Copenhagen planks. A few sets protect you when you're tired.
• Tell your coach if your legs feel heavy for more than a couple of days.

• Normal soreness: both legs or general aching, stiff to start but eases as you warm up, gone in 3 to 4 days.
• Possibly an injury: sharp or one-sided pain, pain that gets worse as you play, swelling or bruising, or pain that lasts longer than a week.
• If it looks like an injury, stop and use BG Rehab to start a plan, or find a physio.