Daily Archives: May 9, 2017

How to Recover Better After a Game

 

Continuing with the theme of post-training recovery or party , we continue with this second part of the article, in which we will talk about how to recover our energy reserves and eliminate mental fatigue.

In part 1 of this article we saw that fatigue induced by training or party causes in our body:

1. Muscle pain and suffering
2. Dehydration
3. Emptying of energy reserves
4. Mental fatigue

We also saw how fatigue was produced in sports and at what levels it affected our performance on the track or in the field.

The preparation for the next training or match, starts just finishing the current.

The stress levels reached in the musculoskeletal, nervous, immune and metabolic systems, make post-exercise recovery strategies become indispensable to prepare our body or our players for the next training or match in a league or tournament .

Emptying of energy reserves

It is evidenced that glycogen stores are reduced, close to total emptying, as we approach the end of a football game, so a high carbohydrate diet can help recover them earlier.

Glycogen: main form of storage of carbohydrates in muscles and liver.

Players who have played for a lot of minutes, may be that at the end of the encounter, their reserves of glycogen in the muscles and liver are almost exhausted.

Therefore, we have to take into account if we are in a tournament or league of several days , that these players the next day, will present fatigue before those who have rested or those who have played less minutes, since it has not given them time to fill these reserves. This also happens if the previous day of a game we did a hard training, these reserves will not be full, which will lower the performance of the player.

The optimal time to start recovering these energy reserves is within 2 hours after exercise, since the enzymes associated with glycogen synthesis are more active during this period. (Ivy, Karz, Cutler, Sherman, & Coyle, 1988). The process of recovery of reserves has to continue the next day, cabrohydrates have to account for 60% of the diet of this day.

Meals with a high glycemic level, such as white rice, pasta, bread and potatoes, before bedtime, accelerate this process and increase the quality of sleep. But they should be consumed at least 1 hour before going to sleep. As well, food high in fat, decreases the quality of sleep (7) and this recovery.