Post-training recovery tips

Written By Dan Gaspar

Your investment is not just for one week of camp. We are family for life and SGA cares about your health. Here are some Tips on how to recover effectively after an intense training, like the one you had with star Goalkeeeper Academy.

follow these tips:

1. Hydration

  • Hydrate thoroughly by drinking plenty of water and electrolyte-rich fluids.

  • Dehydration affects everything from muscle repair to brain function—so don’t skip this.

2. Nutrition

  • Consume a balanced diet rich in protein, healthy fats, and carbohydrates for energy replenishment.

  • Protein to repair tissue (chicken, eggs, Greek yogurt, protein shake)

  • Healthy fats to reduce inflammation (avocado, nuts, olive oil)

3. Rest and Sleep

  • Prioritize rest by getting adequate sleep each night to aid muscle recovery.

  • Take rest days or engage in light activities like walking or swimming to keep moving without strain.

  • Sleep is the number one recovery tool. Period. While you sleep your nervous system resets.

4. Active Recovery & Movement

  • Incorporate gentle stretching or yoga to improve flexibility and reduce soreness.

  • Stretch and Do Light Mobility Work

  • After your shower or bath, spend 10–15 minutes doing gentle recovery movements.

5. Recovery Tools and Techniques

  • Use foam rollers or massage tools to alleviate muscle tension and promote circulation.

  • Take a Contrast Shower or Ice Bath

  • Alternating between hot and cold water or taking an ice bath can help flush out lactic acid and reduce swelling.

6. Mindset & Consistency

  • Recovery is what keeps you sharp, consistent, and injury-free. Recover smarter.

  • Recovery isn’t being lazy—it’s training your body to adapt and come back stronger.

Dan Gaspar