Your Guide to Post-Game Recovery

Recovery, Post-game, Britball, Fitness, Gridiron Strong

Recovery

By allowing your body to recover properly post game, you will be able to optimize the rest of your week to improve further performances.

 

Follow these 5 simple steps to optimise your recovery:

 

  1. Drink a protein rich drink (of 20-25g) immediately post game/training. And chocolate milk works just as well! Then drink another protein drink before going to bed.
  2. For your next meal eat a good balanced meal of high carbohydrate and protein. And don’t forget the veg!
  3. Replenish lost fluids, but avoid alcohol.
  4. Sleep for 7 – 8 hours post training to allow good physiological and psychological recovery. Remember to practice good sleep habits i.e. Turn off your tv and phones and ensure your room is cool, dark and quiet.
  5. Reduce soreness through foam rolling, cold water immersion, gentle exercise and/or massage

 

 Follow these steps and reap the rewards!

 

References

 

  • Beck, K.L., Thomson, J.S., Swift, R.J. and von Hurst, P.R., 2015. Role of nutrition in performance enhancement and postexercise recovery. Open access journal of sports medicine, 6, p.259.
  • Miller, P.E., Alexander, D.D. and Perez, V., 2014. Effects of whey protein and resistance exercise on body composition: a meta-analysis of randomized controlled trials. Journal of the American College of Nutrition, 33(2), pp.163-175.
  • Pasiakos, S.M., Lieberman, H.R. and McLellan, T.M., 2014. Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review. Sports Medicine, 44(5), pp.655-670.
  • Cermak, N.M., de Groot, L.C., Saris, W.H. and van Loon, L.J., 2012. Protein supplementation augments the adaptive response of skeletal muscle to resistance-type exercise training: a meta-analysis. The American journal of clinical nutrition, 96(6), pp.1454-1464.
  • Lunn, W.R., Pasiakos, S.M., Colletto, M.R., Karfonta, K.E., Carbone, J.W., Anderson, J.M. and Rodriguez, N.R., 2012. Chocolate milk and endurance exercise recovery: protein balance, glycogen, and performance. Med Sci Sports Exerc, 44(4), pp.682-91.
  • Pritchett, K. and Pritchett, R., 2012. Chocolate milk: a post-exercise recovery beverage for endurance sports. In Acute Topics in Sport Nutrition(Vol. 59, pp. 127-134). Karger Publishers.
  • Stark, M., Lukaszuk, J., Prawitz, A. and Salacinski, A., 2012. Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training. Journal of the International Society of Sports Nutrition, 9(1), p.1.
  • Areta, J.L., Burke, L.M., Ross, M.L., Camera, D.M., West, D.W., Broad, E.M., Jeacocke, N.A., Moore, D.R., Stellingwerff, T., Phillips, S.M. and Hawley, J.A., 2013. Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. The Journal of physiology, 591(9), pp.2319-2331.
  • Pasiakos, S.M., Lieberman, H.R. and McLellan, T.M., 2014. Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review. Sports Medicine, 44(5), pp.655-670.
  • Killer, S.C., Svendsen, I.S., Jeukendrup, A.E. and Gleeson, M., 2015. Evidence of disturbed sleep and mood state in well-trained athletes during short-term intensified training with and without a high carbohydrate nutritional intervention. Journal of Sports Sciences, pp.1-9.
  • Pejovic, S., Basta, M., Vgontzas, A.N., Kritikou, I., Shaffer, M.L., Tsaoussoglou, M., Stiffler, D., Stefanakis, Z., Bixler, E.O. and Chrousos, G.P., 2013. Effects of recovery sleep after one work week of mild sleep restriction on interleukin-6 and cortisol secretion and daytime sleepiness and performance. American Journal of Physiology-Endocrinology and Metabolism, 305(7), pp.E890-E896.
  • Marshall, G.J. and Turner, A.N., 2016. The importance of sleep for athletic performance. Strength & Conditioning Journal, 38(1), pp.61-67.
  • MacDonald, G.Z., Button, D.C., Drinkwater, E.J. and Behm, D.G., 2014. Foam rolling as a recovery tool after an intense bout of physical activity. Med Sci Sports Exerc, 46(1), pp.131-142.
  • Pearcey, G.E., Bradbury-Squires, D.J., Kawamoto, J.E., Drinkwater, E.J., Behm, D.G. and Button, D.C., 2015. Foam rolling for delayed-onset muscle soreness and recovery of dynamic performance measures. Journal of athletic training, 50(1), pp.5-13.
  • Versey, N.G., Halson, S.L. and Dawson, B.T., 2013. Water immersion recovery for athletes: effect on exercise performance and practical recommendations. Sports medicine, 43(11), pp.1101-1130.
  • Poppendieck, W., Wegmann, M., Ferrauti, A., Kellmann, M., Pfeiffer, M. and Meyer, T., 2016. Massage and Performance Recovery: A Meta-Analytical Review. Sports Medicine, 46(2), pp.183-204.
  • West, D., Cunningham, D., Bevan, H., Crewther, B., Cook, C. and Kilduff, L., 2013. Influence of active recovery on professional rugby union player’s ability to harness postactivation potentiation. The Journal of sports medicine and physical fitness, 53(2), pp.203-208.
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