9. Competition Day, 8-10 hours after crossing the finish line
Eat before you go to sleep. A balanced meal of meat, vegetables and nuts are a good sources rich in readily available nutrients your body needs to recover. The contained tryptophan will be converted into serotonin, which helps you to have a better sleep. If you want, you can add some carbohydrates. Listen to your body and feed your need. Might be a good time to add supplements (Leucine, essential amino acids)) to trigger mTOR and therefore enhance the protein sythesis.
10. Competition Day, 10-11 hours after crossing the finish line
Sleep for at least eight hours (depending on the level of intensity)
11. The day after the competition
Go for a relaxed short run, bike ride, swim,... Fascia rolling: every muscle for at least 30 seconds (avoid to much pressure). Do not do rolling if muscles are sore, as this could increase the inflammation. The use of painkillers is unfavorable, as this means extra work for your liver and kidneys. This might lead to a prolonged regeneration phase as blood clotting is disturbed for multiple days after ingestion. Enzyme combinations, may accelerate the healing process of the muscles and let inflammation fade away faster. A balanced diet is recommended.
12. Day 2 after the competition
Relaxed workout for about 30 minutes, depending on your stress level. Do some fascia rolling and some easy stretching. The diet should be balanced.
13. Day 3-7 after the competition
Depending on your level of recovery, you can restart your training routine and start with an easy training session. The load should not exceed 65 to 70 percent of the maximum heart rate. Fascia rolling is recommended. The diet should be balanced. If you need more days to recover, do so and add 1-2 more days. Listen to your body carefully.
Not every body is the same and so isn´t everybody. The steps should only act as a guideline and may vary on a personal level. Are you a beginner or professional? What´s your weekly training load? What´s your age? A lot of things come into play. If your not sure about the best way to act ask your doctor or physician to help you plan according to your needs.