The final whistle has blown. You've covered 10+ kilometres of running, sprinting, and sudden changes of direction. Your muscles are depleted, you're dehydrated, and what you do in the next few hours determines how quickly you recover - and how you'll feel at training on Tuesday.
What Your Body Needs (The Science)
90 minutes of football depletes 40-90% of muscle glycogen - full restoration takes 24-36 hours with adequate carbs. Significant muscle damage from repeated sprints and direction changes, with elevated creatine kinase for 48-72 hours post-match. Recovery nutrition has three evidence-based priorities: Aim for 1.0-1.2g/kg carbs post-exercise, 0.25-0.4g/kg protein (20-40g), and 150% fluid replacement of what you lost.
The Recovery Timeline
First 30 Minutes
Glycogen synthesis is most rapid in the first 2 hours post-exercise. Start with fluid replacement - water or sports drink. If you can eat, something simple: banana, recovery shake, organic chocolate milk (the ~3:1 carb-to-protein ratio aids recovery - avoid processed versions).
Within 2 Hours
Have a proper meal. This is the window where your body is most efficient at storing glycogen and beginning muscle repair. Carbs plus protein - don't skip either.
Rest of the Day
Continue eating well and rehydrating. Recovery isn't finished after one meal. Your body will be repairing and restocking for 24-48 hours.
The Post-Match Meal
What you're aiming for: carbohydrates to replenish glycogen, protein to repair muscles, some vegetables for nutrients, and plenty of fluid.
Good Post-Match Options
- Chicken with rice and vegetables - The classic for a reason
- Pasta with meat sauce - Carbs and protein together
- Salmon with sweet potato - Anti-inflammatory omega-3s plus quality carbs
- Stir-fry with noodles - Quick, balanced, adaptable
- Burrito or rice bowl - Protein, carbs, beans, vegetables
Portion-wise, think bigger than normal. You've earned it, and your body needs the fuel. This isn't the time to be restrictive.
The Pub Question
Let's be honest - Sunday league often ends at the pub. A couple of pints won't destroy your recovery, but alcohol does impair muscle protein synthesis and rehydration. If you're going to drink, eat first, have water between pints, and don't skip a proper meal later. A burger from the pub kitchen? Actually not a bad recovery option - protein, carbs, the lot.
Rehydration
You've likely lost 1-2+ litres of fluid during a match. Signs you need to focus on rehydration:
- Dark urine
- Persistent thirst
- Headache
- Fatigue beyond normal post-match tiredness
What to drink:
- Water - First priority, drink steadily
- Sports drinks - Replace electrolytes lost through sweat
- Milk - Surprisingly good for rehydration, plus protein
- Organic chocolate milk - Good recovery option for its carb-to-protein ratio (avoid heavily processed versions)
Five-a-Side Recovery
Shorter games still need recovery nutrition, just scaled down:
- After work games: Have dinner ready or a meal waiting - don't just snack
- Multiple games: If you play back-to-back, get something in between
- Less intense: Still prioritise protein and carbs, just smaller portions
If You Have Another Match Soon
Playing again in 2-3 days? Recovery nutrition becomes even more important:
- Higher carb intake - Restore glycogen faster
- Sleep priority - This is when repair happens
- Consistent protein - Every meal, not just post-match
- Limit alcohol - More than usual will affect recovery time
Anti-Inflammatory Foods
Football involves a lot of impact and muscle stress. These foods can help manage inflammation:
- Oily fish - Salmon, mackerel, sardines
- Berries - Blueberries, cherries especially
- Leafy greens - Spinach, kale
- Nuts - Walnuts particularly
- Olive oil - For cooking and dressing
Evidence-Based Post-Football Summary
- Start rehydrating immediately - replace 150% of fluid lost
- Aim for 0.25-0.4g/kg protein (20-40g) post-exercise
- Carbs: 1.0-1.2g/kg in hours post-match for glycogen replenishment
- Glycogen takes 24-36 hours to fully restore - keep eating well
- Muscle damage markers elevated 48-72 hours - recovery is a process
- Total daily protein: 1.4-2.0g/kg spread across meals
- Playing again in 48-72 hours? Recovery nutrition becomes critical
Preparing for your next match? See our guide on what to eat before football.
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