Coach Lo’s Tips For A Successful Recovery

Steven Lo is the Offensive Coordinator, Quarterback Coach, and Director of Strength and Conditioning of the 2019 National Championship football team at St. John Bosco High School. Coach Lo shared with us his top tips for a player’s successful recovery after practices and game days.

• NUTRITION is key leading up to any intense training. Carbohydrates provide energy; protein prevents muscle breakdown. You’ll also want to eat after your workout to replace what you lost – protein to repair muscles, carbohydrates and fruits to replace muscle glycogen (which supplies energy for your next workout or competition).
  

• HYDRATION, both during and after competition, replaces fluids. This is vital in order to avoid dehydration and flush waste products out of your system.
  

• MOVEMENT is medicine. After the rough part of the day is over, don’t forget to cool down. And the next day, no matter how sore you feel, you’ll want to get the blood flowing with some easy exercises to help the repair process.
  

• ACTIVE RECOVERY is crucial when it comes to recovering from a tough training session. Start with a dynamic warm up, walking, swimming, or light running. Also include some flexibility work, like yoga.
  

• SLEEP is the only time your body can truly rebuild and recover microtears in muscles so it’s important to get between seven and nine hours of sleep per night.
  

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