Playing international football in my seventies has taught me that recovery is as important as the match itself. The days of bouncing back after a game with nothing more than a pint and a pie are long gone. Now, I follow a structured recovery routine that helps me stay sharp, reduce soreness, and be ready for the next session.
🥤 Step 1: Rehydrate Quickly
The first priority is replacing fluids. I sip on water with electrolyte tablets (zero sugar) to restore what’s been lost through sweat. This prevents cramps and speeds up recovery.
🍗 Step 2: Protein Within 30 Minutes
Muscles need repairing straight after a match. I use a whey protein shake or high-protein yoghurt within half an hour of the final whistle. That early boost helps limit muscle breakdown and sets recovery in motion.
🥦 Step 3: Balanced Meal
Later that day, I focus on a proper recovery meal:
- Lean protein (chicken, fish, or eggs)
- Carbohydrates (rice, potatoes, pasta) to restore energy
- Plenty of vegetables for vitamins and fibre
This balance helps the body refuel and repair.
🧊 Step 4: Ice, Compression and Massage
At my age, recovery isn’t just about food. I often use:
- Cold plunges or ice baths to reduce inflammation
- Compression calf sleeves to support the muscles
- A massage gun can help to improve circulation and flush out stiffness.
Together these can make a real difference to how my legs feel the next day.
😴 Step 5: Sleep & Rest
The most underrated part of recovery is sleep. I aim for 8 hours on match nights and take things steady the following day. It’s about giving the body permission to heal.
Final Thought
Recovery is not about pampering — it’s about giving your body what it needs to keep going. By combining hydration, nutrition, kit, and rest, I’m still able to compete at a high level with England Over-70s.
If you want to keep active into your fifties, sixties, seventies and beyond, think about your recovery as carefully as your training.
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