3 tips for better recovery

The Dutch Open and the Brazilian Championships are coming up, so there is intense training going on. What we often hear from our members is that they have difficulty falling asleep, especially after an evening training session. Here are 3 tips to sleep better and recover better!

1. Quark

Eat a bowl of quark before sleeping. This way, your body can use the ‘slow’ casein proteins throughout the night to repair your muscles. True die-hards spoon in 500g of low-fat quark. If you're not such a die-hard (I can't manage that): mix in a piece of fruit and a bit of muesli or granola on top.

If you want more help with your nutrition, you can contact our sports dietitian Sarah Tuohy here.

2. No phone

The bedroom is not a place for your phone. Even with a blue light filter or glasses, the phone keeps you alert: you constantly receive new input, things you need to respond to. Charge it in the living room. Buy a cheap alarm clock or a wake-up light so you still wake up on time (for example, for the 7:00 class).

3. Read a book

What do you do if you can't scroll from brain rot to brain rot? Read a book! Reading a few pages of a good (fiction) book before sleeping is the secret to a good night's rest.