Recovery in Sport: First cold bath, increasing carbohydrates

This week was a different intensity of sport. I ran a 30 min fitness session, which was followed by drills and then 6 aside game. I went straight to tennis and had easy set of doubles and played single games for about 30minutes.

I ate two additional OTE carbohydrate bars immediately after football and just before tennis. I did not feel so hungry or tired. The football training was not as taxing this week, so this may have made a difference.

I drank Electrolyte during tennis and wore compression garments throughout all sport.

This week I read more on ice baths. The suggested time in the bath is 10 mins at 10-15 degrees. It has been raised that a cold bath may be just as effective.

This week I had a 10 min cold bath after sport. It was freezing getting in but after 3minutes my body adapted to the temperature and it felt nice. I could imagine putting ice in to keep it a little colder. My feet got slightly tingly towards the end of the bath. I actually over stayed in the bath by another 4-5 minutes. When I got out of the bath my legs felt cold, light and semi refreshed. I put my 2XU recovery leggings on until 11am the following morning. My legs felt slightly tired and tight because I played more tennis than normal. But, they did not feel heavy and cumbersome.

It was a good test doing the cold bath. I will try ice in the bath next time. I need to buy a thermometer to test the water temperature.

Our first game of the season is next weekend. In the team there are two injuries. A player strained his calf during training and another has low back pain after 45 minutes of football. I am treating them both and deciding how best to advise them on recovery. Ice baths maybe a good start after the match.

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