What players do to recover between matches – and how they prepare for the next game

As with many competitions, players in the Euro 2025 tournament in UEFA are facing the exhausting schedule of the match. Usually there are only three or four days between matches at the group stage of international tournaments – with some teams they are even stronger phrases depending on planning.

This crowded schedule of devices puts a significant physical demand for players, increases the risk of injury And it makes it difficult to maintain peak physical performance. That is why recovery strategies have been implemented from the moment the match ends, so players are at the peak state for the next match.

The first recovery strategy occurs as soon as players arrive to the locker room. There will be a selection of buffet food with a lot of carbohydrates and protein -based snacks to start refueling. Players usually also consume a “regenerative” drink. It consists of carbohydrates to restore muscle glycogen (which our body uses for energy) and about 20-30 grams of protein Help Muscle repair.

Over the next days, players will follow a meticulously planned diet with a proper balance of carbohydrates, protein, fats and nutrients (such as polyphenols found in Tart juice made of cherry) To handle and adapt muscle.

Losing sweat during matches – especially in summer tournaments – leads to significant dehydration. Players usually To sweat about 1.5 liters or more during the match. Immediately after the match players receive isotonic drinks To replace water and electrolytes (in particular sodium), they lost for poles.

To estimate the loss of fluid, the weight of the players’ match is recorded for the purpose how much they should drink. Reducing the body weight of one kilo corresponds to about one liter of fluid lost by sweating. To grow again, players drink about 1.5 liters per kilo of weight loss.

Physical recovery

Some players can do about 10-15 minutes of low intensity aerobic activity immediately after a bike ride. This light activity maintains blood flow to the muscles, which can reduce the feeling Muscle soreness In the following days, although there is evidence of this inconclusive.

Players often use Dispensing of cold water (ice baths) to reduce inflammation, swelling and muscle pain. This includes standing or sitting in cold water (which is 10-15 ° C) for about 10-15 minutes. Players can also take ice baths in the days between matches. Although there is a debate In connection with whether ice baths accelerate regeneration, it remains a widely accepted practice in the elite sport, in which priorities are priorities of quick recovery.

Another option is alternately between hot water (about 36 ° C) and cold water – the practice known as Contrast water therapy. Contrast water therapy causes the blood vessels narrow in cold water, and then dilate in hot water. This practice can increase blood flow, reduce swelling and reduce Muscle soreness.

Players often wear compression clothes for a few hours after the match and night. These clothes increase blood flow and reduce swelling. They also show that they reduce Muscle pain and soreness.

Lately, inflatable legs of the legs compression They have become popular among athletes. These shoes are filled and defined cyclically to promote blood flow and lymphatic drainage. It works similarly to Sports massage or contrast water therapy by helping to remove inflammatory proteins from the body. This can reduce swelling and reduce muscle pain.

Sleep also plays key role In the physical and mental restoration of the player between tournament matches. Players are encouraged to get between eight to ten hours of high quality sleep at night. Some players even take 20-90 minutes of days early afternoon to increase vigilance, improve mood and potentially Improve performance.

Good sleep hygiene It can help players sleep well, even despite the feverish tournament schedules. This includes ensuring that their bedroom is cool and dark and minimizing time on the screen before bedtime.

Preparation for the next match

The day after the match, players will perform a recovery session covering some light activity-as like cycling, dynamic pool movements and foam rolling (a kind of self-massage that uses a foam cylinder to put pressure on different muscles).

Although light activity does not speed up muscle recovery, it can offer Psychological benefits – such as reducing the sense of muscle pain and stiffness. Players can also undergo targeted physiotherapy and massage Reduce muscle painIncrease mobility and relieve pain.

The regeneration time differs between players and the level of fatigue they experience. Fatigue will be influenced by the player’s age and his match requirements – with players who lead a greater distance or make more sprints and changes in the direction, usually accept More time for recovery between matches.

Player fatigue is monitored between matches using various methods – including GPS dataIN Biochemical markers muscle inflammation and damage and Wellness questionnaires. These data are used for individual training and recovery.

Players showing increased fatigue can perform light technical exercises, tactical instructions on various pieces and strategies, which the player can use on the pitch and work at the mobility -oriented gym to maintain sharpness without causing more fatigue. While players whose fatigue levels have returned to the close norm will resume normal training.

The occurrence of national pride on the world stage with the burden of national pride intensive pressure. Players must fight media control in combination with the expectations of coaches and fans. These factors can disturb and run biology reaction to stresswhich maybe impair recovery.

To help deal with mental stress, teams plan structured downtime, encouraging players to connect with their family or engage in a hobby that promote mental recovery and Mental detachment from football. Sport psychologists can also support players during tournaments, providing training mental skills and helping players develop strategies to deal with stress and pressure.