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    <loc>https://www.physioshack.com/blog/the-ultimate-guide-to-football-match-recovery</loc>
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      <image:title>Blog - The Ultimate Guide to Football Match Recovery - Repeated sprinting Eccentric loading High impact collisions Glycogen depletion</image:title>
      <image:caption>Without proper recovery Strength decreases for up to 72 hours Injury risk spikes Fatigue accumulates week to week This means if you don’t recover well, you will be training and playing at 70-80% of your potential</image:caption>
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      <image:title>Blog - The Ultimate Guide to Football Match Recovery - Protein 20-40g Carbs 1-1.2g per kg bodyweight This could be simple Protein shake and banana Chicken wrap Chocolate milk</image:title>
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      <image:title>Blog - The Ultimate Guide to Football Match Recovery - Target: 1.5x fluid lost (if you lost 1kg = drink 1.5L Add electrolytes to improve absorption and prevent cramping</image:title>
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      <image:title>Blog - The Ultimate Guide to Football Match Recovery - Do: 5-10 minute light jog or cycle Mobility work This helps clear metabolic waste and reduces stiffness</image:title>
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      <image:title>Blog - The Ultimate Guide to Football Match Recovery - Reduce soreness Good during congested fixture periods But… May blunt long-term adaptation if overused</image:title>
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      <image:title>Blog - The Ultimate Guide to Football Match Recovery - Heat Therapy Ideal 24hrs post-game Promotes and stimulates blood flow</image:title>
      <image:caption>Rule of thumb Same day = cold Next day = Heat</image:caption>
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      <image:title>Blog - The Ultimate Guide to Football Match Recovery - Sleep drives: Muscle repair Growth hormone release Hormone regulation Nervous system recovery</image:title>
      <image:caption>Target 7-9 hours 8-10 hours for athletes</image:caption>
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