Health Tips for Players

Sleep & Recovery

Why Sleep is Crucial
Sleep plays a vital role in muscle recovery, cognitive performance, and overall health. Sleep deprivation can impair muscle recovery by increasing protein breakdown and hindering protein synthesis, which can lead to muscle atrophy.

Key Sleep Tips:

• Aim for 7-9 hours of quality sleep per night.
• Stick to a consistent sleep schedule (even on weekends).
• Avoid screens (phones, tablets) 30-60 minutes before bed to promote better sleep.
• Short naps (20-30 minutes) can aid recovery after intense training or games.

Hydration & Nutrition

Hydration:

• Drink at least 2-3 liters of water daily, and more on training/game days.
• Monitor urine color—light yellow is ideal.
• Avoid excessive caffeine and alcohol as they impact hydration and sleep quality.

Nutrition:

• Consume a balanced diet rich in protein, healthy fats, and complex carbohydrates for sustained energy.
• Refuel after training with protein and carbs to aid muscle recovery.

Stress Management & Mental Wellness

Managing Stress:
Stress management is crucial for mental clarity and focus, particularly before and after games. Develop a pre- and post-game routine to manage nerves and excitement.

Mental Wellness Tips:

• Practice breathing exercises or mindfulness techniques to stay calm under pressure.

• Set realistic goals, focusing on personal growth, not just winning.

• Balance your life to avoid burnout. Taking breaks from footy is important!

Training & Injury Prevention

Injury Prevention:
Conditioning your body to handle physical stress is key to injury prevention. Focus on warm-ups, cool-downs, and injury prevention techniques to keep your body in top shape.

Prevention Tips:

• Always warm-up and cool down before and after training.

• Incorporate strength training and mobility exercises to enhance performance and prevent injury.

• Avoid excessive alcohol and sugary foods as they increase inflammation in the body.

Work-Life-Footy Balance

Balancing Life & Footy:
Plan your week to create a healthy balance between footy, work/study, and social life. Don’t let footy consume your entire schedule—make time for other hobbies and relaxation.

Tips for Balance:

• Communicate with your coach if external stress (work/study) is affecting your performance.

• Enjoy the game! Remember, AFL is fun and should be a source of joy, not stress.