1Many athletes focus on training hard but forget that recovery is equally important.
2After a long session, your muscles need protein to repair the small tears.
3Most sports doctors suggest eating some protein within one hour after exercise finishes.
4Eggs, fish, beans, and milk are all cheap and excellent sources of protein.
5Sleep matters just as much, because the body repairs itself during deep sleep.
6Athletes who sleep fewer than seven hours often perform worse the next day.
7Drinking enough water also helps the body remove waste from tired muscles.
8Some players use ice baths, although scientists still argue about their real benefits.
9Gentle walking on rest days keeps the blood moving without adding more stress.
10If you train every day without rest, injuries become much more likely.
11The smartest athletes treat recovery as part of training, not as a break from it.