'Sleep, nutrition, hydration and cooldowns done in the same order build a recovery habit that athletes stick with.' - Dr. John Kiely
The final whistle or the last rep doesn’t end the work.
For athletes, what happens in the minutes and hours after training can make or break their performance tomorrow. Recovery routines are the hidden half of success.
So what do you need to know?
THE FIRST HOUR MATTERS
“I’ve always believed that recovery is training," says Stuart Broad.
"You don’t get to 150 Tests without being obsessed with the details like ice baths, stretching, and refuelling straight away.
"The first hour after a day in the field is the most important of the whole match.”
For Jason Roy, another 4CAST athlete, it's about finding the right balance.
"Sometimes the best recovery isn’t just physical, it’s mental," he says.
"After tough games I switch off, spend time with family, and reset. If you don’t, you carry the fatigue into the next day."
According to sports scientist Dr. John Kiely, recovery routines are about consistency.
"The body loves rhythm," he says. "Sleep, nutrition, hydration, and cooldowns done in the same order build a recovery habit that athletes stick with."Y
OUR DAILY RECOVERY CHECKLIST
1. Rehydrate with water and electrolytes
2. Refuel with protein and carbs within 30 minutes of your exercise
3. Cool-down with light jogging and dynamic stretches
4. Sleep, and aim for eight to nine hours
5. Mental reset - mindfulness, family time, or downtime
RESET TO GO AGAIN
The best athletes see recovery as part of training, not separate from it. Routine is what keeps them ready to perform day after day.
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