For players to begin the recovery process properly after an external stressful stimulus, it is very important to consume appropriate post exercise nutrition. Consumption of protein, carbohydrates and electrolytes are critical aspect in allowing the body to start repairing itself. Eating a recommended 0.23g/kg of protein post exercise is a sufficient amount to trigger protein synthesis to begin repairing damage muscles (Campbell, Wilborn, Bounty & Wilson, 2012). Combining the intake of carbohydrates (1g/kg) with protein will replenish stored glycogen that was lost during intermittent exercise but will speed up the rate of protein synthesis. Drinking water or an electrolyte containing sports drink is extremely vital for professional rugby players training twice a day to replenish electrolytes (sodium/chloride) lost during sweat. This will help with muscle function and keeping players in a good hydrated state as dehydration can contribute to the feeling of fatigue (Maughan & Shirreffs, 1997).

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Sleep is a key recovery tool due to the release of important growth hormones that occur once you fall into a deep sleep. It is an important component in the regeneration of muscle tissue and central in the balancing of SNS and PNS. It has been said in literature that between 7 -9 hours’ sleep is an adequate amount in helping with the recovery process. However, it is recommended that up to 10 – 12 hours for athletes who train more than 4 hours in a day (Bird, 2013). By asking the players their sleeping hours and quality of sleep in the recovery-stress questionnaire will keep in check each player’s sleeping pattern and will be able to educate the player if sleeping pattern is poor. However, poor sleep is one of the symptoms that a player is becoming overtrained potentially due to the SNS and PNS being imbalanced resulting in SNS being too overactive and the body not being able to shut it down.     

 

 

 

 

Self-myofascial release, otherwise known as foam rolling, is equally important recovery method. Foam rolling has been found to release tight fascial lining the muscles which can loosen up the muscle to improve range of motion, dampen perception of pain and inflammation, raise neuro pathways with increase muscle activation and decrease muscle soreness up to 72 hours post exercise (MacDonald, Button, Drinkwater & Behm, 2013). Simply foam rolling for 20 minutes a couple times a day on sore, tight and large muscle groups will aid in recovery.