Recovery Strategies for Rugby Players

Recovery is just as important as training. Without proper recovery, you can’t adapt, improve, or perform at your best.

Sleep: The Foundation

Aim for 8-10 hours per night

Sleep is when your body repairs muscle tissue, consolidates learning, and regulates hormones. Poor sleep directly impacts:

• Reaction time
• Decision making
• Injury risk
• Strength gains

Tips for better sleep:

• Consistent sleep schedule
• Dark, cool room
• No screens 1 hour before bed
• Limit caffeine after 2pm

Nutrition for Recovery

Post-Training Window

Within 30-60 minutes after training:

• Protein: 20-30g (chicken, whey, eggs)
• Carbs: 30-60g (rice, potatoes, fruit)
• Fluids: Replace sweat loss

Daily Nutrition

• Protein: 1.6-2.2g per kg bodyweight
• Carbs: Fuel your training intensity
• Fats: Support hormone production
• Hydration: Monitor urine color (pale yellow = good)

Active Recovery

Light Movement

• 20-30 minute walk
• Easy bike ride
• Swimming
• Yoga or stretching

Mobility Work

• 10-15 minutes daily
• Focus on tight areas
• Dynamic warm-ups before training

Recovery Modalities

Cold Water Immersion

• 10-15 minutes at 10-15°C
• Reduces inflammation
• Best after intense sessions

Compression

• Compression garments
• Massage
• Foam rolling

Contrast Therapy

• Alternating hot (38-40°C) and cold (10-15°C)
• 3-4 cycles of 3-4 minutes each

Monitoring Recovery

Track these indicators:

• Resting heart rate (should be stable)
• Sleep quality
• Energy levels
• Training performance
• Mood

The CURVA app helps you monitor your recovery metrics and adjust your training accordingly.

When to Rest

Take a complete rest day when:

• You’re feeling run down
• Performance is declining
• You’re experiencing persistent soreness
• Sleep quality is poor

Remember: Rest is not weakness, it’s smart training.