Tips and recipes for the whole athlete

Short and practical, with selected recipes free to everyone. Every one has a reason behind it and covers your body, your mind and your recovery. Written as general wellness information, not medical advice.

Tip · Hydration · Before play

Sip, do not chug

Spread your water across the hours before you play.

See how and why

Steps

Drink a glass of water with each meal and snack on the day.
In the hour before you start, take small sips instead of a big gulp.
Check your urine colour: pale yellow is a good everyday sign.

Why: A steady intake is easier on your stomach than a rush, and starting well hydrated makes effort feel easier.

Body: Keeps your stomach settled and your energy steady.
Mind: Having a routine for water gives you one less thing to worry about before a game.
Recovery: Starting hydrated means less catching up afterwards.

Tip · Hydration · After play

Rehydrate with your next meal

Pair water with food soon after you finish.

See how and why

Steps

Drink water as soon as you are done, then keep sipping over the next few hours.
Eat a meal or snack with some salt and carbohydrates (soup, a sandwich, rice and vegetables).
If you sweated a lot or it was hot, keep drinking until your urine is pale again.

Why: Food helps your body hold on to the fluid you drink, and carbohydrates and protein help muscles recover.

Body: Replaces fluid lost in sweat and starts muscle repair.
Mind: A calm meal with teammates or family is a good way to switch off from competing.
Recovery: Fluids and food now mean better sleep and fresher legs tomorrow.

Tip · Stretching · Before play

Five-minute dynamic warm-up

Move through your range before you ask your body to work.

See how and why

Steps

Walk or jog easily for 2 minutes.
Do 10 leg swings each side, 10 walking lunges and 10 arm circles each way.
Finish with 3 short build-up runs or a few practice reps of your sport.

Why: Moving joints and muscles through their range raises your temperature and prepares them for the speed of play.

Body: Warms hips, legs and shoulders for quick movement.
Mind: A repeated routine becomes a signal to your mind that it is time to focus.
Recovery: A good warm-up lowers the chance you finish the day feeling unusually stiff.

Tip · Stretching · After play

Cool-down stretch circuit

Hamstrings, quads, calves and hips while you are warm.

See how and why

Steps

Walk for 3 to 5 minutes to bring your heart rate down.
Hold each stretch for about 30 seconds: hamstrings, quads, calves, hip flexors, shoulders.
Breathe slowly and stop at a stretch, never a sharp pain.

Why: Gentle stretching when muscles are warm can ease the tight feeling after hard effort and gives you time to slow down.

Body: Eases tightness in the muscles you used most.
Mind: Slow breathing tells your nervous system the game is over.
Recovery: A short cool-down makes it easier to settle and sleep.

Tip · PT and strength · Before play

Ankle and knee balance primer

A quick physical-therapy style activation for lower-body stability.

See how and why

Steps

Stand on one leg for 30 seconds, eyes forward. Switch sides.
Do 10 slow single-leg calf raises each side.
Do 8 slow bodyweight squats, knees tracking over your toes.

Why: Balance and control work is a common part of physical therapy programmes and trains the small muscles that steady your joints in play.

Body: Wakes up the muscles around ankles, knees and hips.
Mind: Balance work needs full attention, which is a quiet way to arrive in the present.
Recovery: Doing this regularly builds resilience for the weeks ahead.

Tip · PT and strength · After play

Foam roll reset

Five minutes on the big muscle groups, nothing painful.

See how and why

Steps

Roll slowly over each calf, quad and glute for about 30 to 60 seconds.
Pause on tender spots for a few breaths, with pressure that feels like a firm massage.
Skip any joint or sharp pain. If something hurts, ask a coach or physical therapist.

Why: Rolling can help muscles feel looser and more comfortable after training, and it gives you a few minutes to check in with your body.

Body: Eases the feeling of heavy, tight muscles.
Mind: Paying attention to your body builds awareness of what is normal for you and what is not.
Recovery: A routine you enjoy is one you will actually repeat.

Tip · Mind · Before play

One-minute box breathing

A steady breathing pattern for pre-game nerves.

See how and why

Steps

Breathe in through your nose for 4 counts.
Hold for 4. Breathe out for 4. Hold for 4.
Repeat for one minute, then name one thing you will focus on.

Why: Slow, even breathing is a simple way to calm a racing heart and give attention somewhere to rest.

Body: Slows your heart rate and loosens tense shoulders.
Mind: Gives nerves a job to do and clears your head.
Recovery: The same technique helps you wind down before bed.

Tip · Mind · After play

Three things that went well

Win or lose, find three honest positives and one thing to try next.

See how and why

Steps

Write or say three things that went well, however small.
Name one thing you want to try next time.
Let the rest go. If a feeling stays heavy, talk to someone you trust.

Why: After a hard result our attention tends to snap to mistakes. Looking for what worked gives a fairer picture and keeps motivation up.

Body: Lowers the tension that comes from replaying mistakes.
Mind: Builds a habit of fair, kind self-review.
Recovery: A settled mind sleeps better.

Recipe · Fuel · Before play

Banana oat bites

Easy carbohydrates you can eat 30 to 60 minutes before play.

See how and why

Ingredients

1 ripe banana
1 cup rolled oats
2 tablespoons peanut or sunflower seed butter
A pinch of cinnamon

Method

Mash the banana in a bowl.
Stir in the oats, seed butter and cinnamon.
Roll into 8 to 10 small balls and chill for 15 minutes.

Why: Oats and banana give carbohydrates for energy and are gentle on most stomachs. Swap the seed butter if you have a nut allergy.

Body: Quick, familiar fuel for your muscles.
Mind: Eating something familiar before a game removes a worry.
Recovery: Leftovers keep in the fridge for a few days and make a grab-and-go snack.

Recipe · Fuel · Before play

Simple tomato pasta with chicken or beans

A familiar dinner the night before a big game.

See how and why

Ingredients

Pasta
Tomato sauce
Cooked chicken or white beans
Olive oil
A side of cooked vegetables

Method

Cook the pasta and warm the sauce with a splash of olive oil.
Stir in the chicken or beans.
Serve with vegetables. Keep it familiar and not too heavy on fat or spice.

Why: Carbohydrates the evening before top up your energy stores, and protein supports muscle. Foods you already know are less likely to upset your stomach.

Body: Tops up energy for tomorrow.
Mind: A normal, comforting dinner keeps the night calm.
Recovery: Eat early enough to leave time for a good night of sleep.

Recipe · Fuel · After play

Fruit and yogurt recovery smoothie

Carbohydrates and protein in a glass, ready in five minutes.

See how and why

Ingredients

1 cup plain or vanilla yogurt (or a fortified plant yogurt)
1 banana
1 cup frozen berries
A splash of milk or water
A spoon of honey if you like it sweeter

Method

Add everything to a blender.
Blend until smooth, adding liquid as needed.
Drink within an hour of finishing, with water on the side.

Why: Carbohydrates refill energy stores and protein supports muscle repair. A drink is easy to manage when you do not feel hungry yet.

Body: Starts muscle repair and refuels.
Mind: A routine after you play helps you close the session.
Recovery: Follow with a proper meal within a couple of hours.

Recipe · Fuel · After play

Rice, egg and veggie recovery bowl

A warm, filling meal that comes together in 15 minutes.

See how and why

Ingredients

1 cup cooked rice
2 eggs (or tofu)
A handful of spinach or frozen peas
Soy sauce or salsa
Avocado slices if you have them

Method

Warm the rice and vegetables together.
Scramble or fry the eggs.
Top the rice with the eggs, sauce and avocado.

Why: Rice gives carbohydrates, eggs give protein, and vegetables add vitamins. Together they make a balanced post-training plate.

Body: Replaces energy and supplies protein.
Mind: Cooking and eating slowly is a gentle way to unwind.
Recovery: A full meal after hard training supports sleep and next-day energy.