08/30/2026
COMPETITION ENDS. RECOVERY BEGINS.
What you do after competing determines how prepared your body will be for the next practice, workout, or game. True recovery happens from the inside out.
Focus on:
💧 Fluids and electrolytes: Replace approximately 125–150% of the fluid lost through sweat over the next several hours. Include sodium and other electrolytes, especially after heavy sweating, long events, or hot conditions. Weighing yourself before and after training can help estimate fluid loss: each pound lost represents roughly 16 ounces of fluid.
🥣 Post-competition meal idea: Combine 25–40 g of protein, a generous serving of carbohydrates, colorful fruits or vegetables, and fluids with sodium. Examples include chicken with rice and fruit, Greek yogurt with granola and berries, or a turkey sandwich with pretzels and a sports drink.
🥦 Whole, nutrient-dense foods: Build the rest of your day around balanced meals containing protein, carbohydrates, healthy fats, fruits, vegetables, and adequate fluids.
😴 Quality sleep: Nutrition supports recovery, but sleep helps your body and nervous system reset and adapt.
Milestone can help complete your recovery plan with individualized sessions that include:
• Guided mobility to restore quality movement
• Soft-tissue mobilization targeting tight and sore areas
• Cupping to address areas of restriction
• Compression therapy to promote circulation and reduce post-competition heaviness
The goal is to help your body return to a stable baseline and maintain the capacity required by your sport. When fatigue, soreness, and accumulated stress begin to exceed your current capacity, performance declines and injury risk can increase.
Don’t wait until something hurts to prioritize recovery. Make it part of your training.
📍 Greenwood | Fishers | Lawrence
📞 317-207-7536
🔗 https://hubs.ly/Q04vPwhn0
