Recovery Like a Pro: Sleep, Stretching,
and Refueling After the Match

As a Division 1 collegiate athlete, my journey with sports began long before I set foot on a college campus. I’ve been swimming competitively since I was three years old, growing up in a world defined by early morning practices, long meets, and endless training sessions.

While I was always driven to perform, one area I consistently struggled with was recovery, especially sleep and nutrition. I’ve learned that what you do after you compete is just as important as how you perform. Whether you’re a junior tennis player pushing for your next tournament win, an Adult League competitor, or a casual player who just wrapped up a friendly match, recovery is the key to staying strong, preventing injuries, and maintaining your love for the game.

Sleep: Your Body’s Built-In Repair System 

If there’s one recovery method that every athlete should prioritize, it’s sleep. During sleep, your body produces human growth hormone (HGH), which is essential for muscle repair and recovery from physical stress. HGH also aids in bone regeneration and fat metabolism, making it especially important for athletes whose bodies are constantly pushed to the limit. When it comes to maintaining mental clarity during competition and making tactical choices under stress, sleep is just as crucial as physical recovery since it resets the nervous system, increases memory retention, controls mood, and improves cognitive performance.

When I’m deep into a training block or coming off a tough competition, I aim for 8-10 hours of sleep. That might sound like a luxury, but even adding 30 minutes to your regular sleep schedule can make a difference. Research consistently shows that athletes who get more sleep experience improved reaction times, faster sprint times, and reduced injury rates. Junior players, in particular, require more sleep than adults because of their developmental needs.

According to the National Sleep Foundation, adolescents (ages 6-12 years) need 9 to 12 hours and teens (ages 13-18 years) should be getting between 8 and 10 hours of sleep every night to support their neuromuscular development, hormonal balance, and physical growth. Sleeping well not only helps your muscles recover more quickly, but it also improves your mental toughness and ability to make decisions when the game is at its most stressful.

> TIPS FOR BETTER SLEEP

– Stick to a consistent bedtime, even on weekends.
– Limit screen time at least an hour before bed.
– Practice good sleep hygiene: keep your room cool and quiet, avoid caffeine late in the day, and wind down with relaxing activities like reading or stretching.

As I learned the hard way during my freshman year of college, burning the candle at both ends, late-night studying followed by early practice, catches up quickly. I recall struggling to get out of bed, feeling groggy before practice even began, and attempting to do drills with no energy and much less concentration. Not only was I exhausted, but I also felt less driven, slower, and more agitated. I observed a significant change when I decided to prioritize sleep in the same manner that I prioritized eating or conditioning. My energy returned, and my reflexes improved. If you’ve ever felt like you’re playing in slow motion after a poor night’s sleep, you’re not imagining it. Your body and mind are just asking for rest.

Stretching: Stay Loose and Help Prevent Injury 

Stretching is one of the most underrated parts of recovery, but it’s a game-changer. After intense match play, muscles tighten up, and without proper attention, that tightness can lead to overuse injuries. Research has shown that regular flexibility training can significantly decrease injury rates in athletes, and post-exercise stretching is associated with reduced delayed onset muscle soreness (DOMS) and improved range of motion. While stretching won’t eliminate all risk, it helps ensure that muscles recover in a balanced and aligned way, lowering the chances of strain and helping athletes return to play faster.

Dynamic stretching is great for warming up because it involves active movements that take your joints and muscles through their full range of motion. This kind of stretching engages the muscles you’ll be working throughout play, raises your core temperature, and improves circulation. Walking lunges, arm circles, and leg swings are a few examples. Try to spend five to ten minutes dynamically stretching before your match to get the greatest effects. After a game, though, you should concentrate on static stretching. These longer holds (20-45 seconds) help lengthen muscles, reduce soreness, and improve flexibility over time.

After a competition, I always go through a targeted post-stretching routine that focuses on the muscles most engaged during play. After all the sprinting, lunging, and direction changes, I start with hamstring and quad stretches since they are crucial. After spending so much time in an athletic stance, I stretch my hip flexors to relieve any tension. Next are calf stretches, which are essential for recuperation if you use explosive motions a lot. In order to counterbalance the repeated overhead motion of smashing and serving, I always incorporate tricep and shoulder stretches. I end by gently twisting my lower back to assist in relieving stress and increasing spinal mobility.

Nutrition: Fueling to Rebuild

You’ve just played two grueling sets. Your energy stores are depleted, your muscles are craving nutrients, and your brain probably wants a snack. That’s why post-match nutrition matters. The goal is to replenish glycogen (your body’s stored energy) and provide protein to support muscle repair. Ideally, you should eat within 30-60 minutes after finishing your match.

> WHAT TO CONSUME:

– CARBS: Bananas, rice, pasta, fruit smoothies, or whole grain wraps. These foods are high in carbohydrates, which aid in replenishing your stores of glycogen, the main energy source for your muscles when you play. Additionally, carbohydrates facilitate the more effective transport of protein into your muscle cells, hastening recovery and lowering post-game tiredness.

– PROTEIN: Eggs, grilled chicken, Greek yogurt, tofu, or protein shakes. Repairing damaged muscular tissue during vigorous play requires protein. Additionally, it promotes muscular growth and speeds up the healing process, which lowers the chance of pain. Your body gets the amino acids it needs to rebuild stronger and more robust muscle fibers when you consume protein after a workout.

– FLUIDS: Rehydrate with water and consider electrolyte-rich drinks if you’ve been sweating heavily. Fluids maintain muscular function, control body temperature, and help replenish lost water. After a lengthy game, electrolytes like salt and potassium are essential for preventing cramps, exhaustion, and dizziness because they restore what is lost through perspiration.

A turkey and avocado sandwich on whole grain bread, served with chocolate milk and fruit on the side, is one of my favorite lunches. When you’re exhausted, it tastes fantastic and provides all the necessary macronutrients. Involving parents in preparation can assist junior athletes in maintaining a supply of recovery snacks on hand. Adults who prepare their post-match nourishment ahead of time, particularly for league play that starts early in the morning, keep their bodies ahead of weariness.

After playing, if you’re not hungry, start with a sports drink or smoothie and then have a full meal later. Ignoring this window may cause you to heal more slowly and have more soreness the following day.

It’s crucial to understand that all of these recovery practices aren’t extras as you complete your post-match routine, whether that is refueling with a snack, using the foam roller, or finally collapsing into bed. They participate in the game. Off the court, you should treat your body with the same discipline that you bring to it.

Final Thoughts: Recovery Is a Skill

Consistency, not perfection, is the key to recovery. As athletes, we frequently concentrate so much on how hard we train that we forget that rest is when we get better. Every healthy bite, every minute of stretching, and every hour of sleep adds up. So whether you’re chasing national rankings or playing for fun, make recovery part of your game plan. I know firsthand how much better you can feel and perform when you take care of your body. Remain disciplined, be gentle with your body, and never forget that how you bounce back from your last match determines how well you do in your next one.

I’ll see you on the court!