Recover
The 60-minute window, sleep, and rest days.
If you push every day, you have to recover every day. Food, sleep, and rest days are training.
Do this now
The 60-minute window
Within an hour after a game or hard practice: carbs + protein. Chocolate milk and a PB&J in the bag before you leave the house. Then a real dinner. Then sleep.
Read
FIND. A. WAY.