Recovering from soccer

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Hi

I ran for about 7 weeks once or twice a week, did some interval training, and have improved heaps.

Now I play soccer twice a week with some awesome African guys at the oval. It gets pretty serious, good fun.

On Sunday’s, I run so damn hard, all over the oval, that my body is still sore Tue afternoon when I lift.

I need help on the right foods to eat before and after, stretching I should be doing (duration, types) and any other information.

I am also interested in sodium loading during playtime and other supplements I can take in order to perform better.

Thank you in advance for any advice you may be able to offer.
 
well eat a lot of good food, chicken, tuna, other meats, obviously your vegis and fruits too :), for supplements make sure you got a natural multi-vitamin "malkore says: Source Naturals - Life Force multi" < agree with that. EFA's and then a protein shake if you like after your soccer games, if you don't eat enough..
for streatching id try the splits and touch your toe.
 
Sodium Loading? I suppose if you sweat a ton that it wont hurt but remember that sodium is not the only electrolyte you lose in sweat you also lose chloride and a little bit of potassium. But if anything getting your vo2 max up is going to make the most difference. electrolytes just maitaine fluid balance and excessive sodium loading can lead to high BP and other heart risks. I would not try it. Just eat healthy run more.
 
Okay so the obvious, strech more before and after, and hit my protein shake after. I try to eat pretty well.

Should I try some sports drink durring the game also?

Thank you for your reply.
 
I like to take a mixture of water, powdered gatorade, and creatine. The creatine is completely optional, it's just something I've always done when I play soccer.

Other than that, I always tell my guys and girls to carb up the night before and make sure they're completely hydrated.
 
All right, I am going to try this:

I have a bottle of Gatorade, I will drink during the game, I am taking a protein shake before the game, and taking some fruit to eat at half time *(quick carbs and sugars) Also lots of water.

Post game I am having another shake, a hot bath followed by a cold bath, and a good dinner with lots of rest.

Thoughts on my plan?
 
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