Post Game Recovery Strategies for Rugby from nsca-lift.org discusses the ideal recovery techniques in detail. A snippet here:
Within the First 5 minutes - Rehydrate and Refuel
Eat/drink carbohydrates and protein, in a 4:1 ratio, utilizing high Glycemic Index (GI) carbohydrates.
A recovery sports drink is ideal.5 – 20 minutes - Cool Down
Move lightly for five to eight minutes.
Stretch for eight to ten minutes.15 – 20 minutes - Neural Recovery
Use a hydrotherapy tool (e.g. contrast showers or cold bath).
Self massage. (Using predominantly shaking techniques to stimulate neural recovery).
Continue to hydrate.Within the First Hour - Refuel and Psychological Recovery
Continue to hydrate.
Take in more food (high and medium GI carbohydrates and protein).
Carry out a performance review.
Start to unwind, using music for example as appropriate.In the Evening - Psychological Recovery
Relax as appropriate (e.g., read, take in a movie, socialize).
Continue to hydrate and refuel as appropriate.Prior to Bed - Sleep Optimization
Use relaxation skills to switch off.
Follow your sleep guidelines.
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September 14th, 2007 at 15:33
I think it’s worth noting that sports drinks contain ZERO protein and protein has been shown to be absolutely critical. The rugby boys are generally sponsored by the sports drink companies, and I think those drinks are good for rowers BETWEEN events. But Sustagen fits the required ratio they advise perfectly. And it was recently proved plain old chocolate milk actually outperformed the sports drinks for recovery (I think it was at the AIS in fact)
September 3rd, 2008 at 09:56
hey ))
its very reasonable article.
Good post.
realy good post
thank you