Practical nutritional recovery strategies for elite soccer players when limited time separates repeated matches

被引:55
作者
Ranchordas, Mayur Krachna [1 ]
Dawson, Joel T. [2 ]
Russell, Mark [3 ]
机构
[1] Sheffield Hallam Univ, Acad Sport & Phys Act, A220 Collegiate Hall,Collegiate Crescent Campus, Sheffield S10 2BP, S Yorkshire, England
[2] Stoke City Football Club, Bet365 Stadium,Stanley Matthews Way, Stoke On Trent ST4 4EG, Staffs, England
[3] Leeds Trinity Univ, Sch Social & Hlth Sci, Leeds LS18 5HD, W Yorkshire, England
来源
JOURNAL OF THE INTERNATIONAL SOCIETY OF SPORTS NUTRITION | 2017年 / 14卷
关键词
Soccer; Nutrition; Recovery; Polyphenols; Omega-3; Creatine; Fixture; Congestion; MUSCLE GLYCOGEN RESYNTHESIS; TART CHERRY JUICE; ECCENTRIC EXERCISE; PROTEIN-SYNTHESIS; POSTEXERCISE RECOVERY; PHYSICAL PERFORMANCE; RESISTANCE EXERCISE; CARBOHYDRATE INTAKE; ENERGY-EXPENDITURE; SPRINT PERFORMANCE;
D O I
10.1186/s12970-017-0193-8
中图分类号
R15 [营养卫生、食品卫生]; TS201 [基础科学];
学科分类号
100403 ;
摘要
Specific guidelines that aim to facilitate the recovery of soccer players from the demands of training and a congested fixture schedule are lacking; especially in relation to evidence-based nutritional recommendations. The importance of repeated high level performance and injury avoidance while addressing the challenges of fixture scheduling, travel to away venues, and training commitments requires a strategic and practically feasible method of implementing specific nutritional strategies. Here we present evidence-based guidelines regarding nutritional recovery strategies within the context of soccer. An emphasis is placed on providing practically applicable guidelines for facilitation of recovery when multiple matches are played within a short period of time (i.e. 48 h). Following match-play, the restoration of liver and muscle glycogen stores (via consumption of similar to 1.2 g.kg(-1).h(-1) of carbohydrate) and augmentation of protein synthesis (via similar to 40 g of protein) should be prioritised in the first 20 min of recovery. Daily intakes of 6-10 g.kg(-1) body mass of carbohydrate are recommended when limited time separates repeated matches while daily protein intakes of >1.5 g.kg(-1) body mass should be targeted; possibly in the form of multiple smaller feedings (e.g., 6 x 20-40 g). At least 150% of the body mass lost during exercise should be consumed within 1 h and electrolytes added such that fluid losses are ameliorated. Strategic use of protein, leucine, creatine, polyphenols and omega-3 supplements could also offer practical means of enhancing post-match recovery.
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页数:14
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