As summer winds down and fall sports ramp up, recovery should be at the front of your performance plan. The truth? What you do in the 60 minutes after practice or your workout often matters more for tomorrow’s performance — and injury risk — than most athletes realize. Keep it simple: - Sleep — your #1 recovery tool - Fuel — protein + carbs within an hour - Light movement — walk, stretch, mobility - Nervous system reset — breathe, relax, downshift Extra tools like cold water immersion, compression, or recovery boots? They have their place, but they’re not everyday essentials. I’ll dive into when and how to use them soon. Recovery Fundamentals That Actually Work 💡 1. Sleep — the #1 recovery tool. Both quality and quantity drive most gains in performance and repair. 2. Post-practice nutrition — ~0.3 g/kg protein plus carbs supports muscle repair and glycogen replenishment. 3. Active cool-downs — light movement helps subjective recovery and metabolic clearance. 4. Cold water immersion — great for acute soreness or quick turnaround between matches, but using it after every session can blunt long-term strength and hypertrophy. Use strategically: tournaments, congested schedules, or pre-competition. Bottom line: Consistent sleep, proper fueling, and smart load management beat fancy gadgets 9/10 times. Post-Practice 60-Minute Blueprint 0–10 min — Active cool-down - 5–10 min easy movement (walk, easy bike, light jog). - Add 2–3 sport-specific dynamic drills (hip CARs after sprints due to the amount we are using our hips, ankle mobility after cutting, T-spine rotations after throwing). 10–30 min — Replenish & prime - Nutrition: snack/meal within ~30–60 min: ~0.3 g/kg protein + carbs (adjust carbs to session intensity/duration. The longer the session, more carbs needed). - Hydration: replace sweat + electrolytes if session was long/hot. Pro tip: Weigh yourself before and after a sweaty workout. After look up a calculator online to help to determine the amount of liquid you need to replenish. - Micro-reset (2–5 min): 1–2 stability drills or a short diaphragmatic breathing reset.

Whether you’re here for the training, the sports talk, or a bit of both — you’re in the right place. This community is built for athletes, ex-athletes, fans, and anyone who wants to move better, train smarter, and stay in the game. Inside, you’ll find: - 🏋️‍♂️ Movement & training modules you can follow at your own pace - 🎙️ Sports talk, injury breakdowns, and athlete insights - 💬 Threads for questions, hot takes, or just talking shop - A few ways to get started: ✅ Introduce yourself below – Where you're from, who you cheer for, and what you're training for ✅ Check out the “Movement Prescription” section to start learning and moving ✅ Drop a hot take in the “Hot Takes & Highlights” thread (keep it spicy 🔥) Appreciate you being here early — let’s build something awesome together.