3 Post-Match Recovery Tips For Soccer Players - Soccer Drills and Skills | AwesomeSoccerDrills.com

3 Post-Match Recovery Tips For Soccer Players

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A soccer game can take a lot out of you. When the final whistle blows, you are tired and sore, as expected. But there are things you can do to bounce back quickly from games.

If you do them, you will have plenty of energy and less leftover muscle soreness by the time you practice again. If you don’t do them, you might stay sluggish and tender a lot longer.

Nutrition tips

Nutrition is an important part of recovery. Nutritional recovery has three components:

1. Re-hydrate

During games, you sweat, and when you sweat, you lose two important substances that your body needs: water and selected minerals called electrolytes (the stuff that makes sweat taste salty).

After games, you need to put these substances back into your body, in a little greater amounts than what you lost, sooner rather than later. Until you rehydrate, your body will have a hard time keeping cool and you may be prone to cramps and other problems.

Drinking water is just a start because it does not contain electrolytes. You’re better off drinking a sports drink that has both water and electrolytes. Try to drink at least 12 ounces of sports drink in the first half-hour after the game ends. If it’s a hot day, you may need to drink even more.

The goal is to drink 1.5 pints for every pound of weight lost over the next 24 hours, before the next workout. Your urine should be no darker than diluted lemonade.

2. Re-energize

You also burn a lot of energy fuel during games. The main energy fuel used in high-intensity sports like soccer is carbohydrate, which is stored in your muscles, liver, and blood. The human body cannot story very much carbohydrate. In a hard game, you can easily burn most of the carbohydrate fuels in your body.

It’s important to quickly replace this carbohydrate. Until you do, you will not have much energy. Most sports drinks contain carbohydrates, so a convenient way to put energy back into your body is to get it from the same place you get your water and electrolytes.

You can also get carbohydrate from foods like fruits, breads, starches and certain vegetables. Muscles refill with carbohydrate the fastest immediately after exercise. Don’t wait even as little as two hours after exercise to start, as the rate of refilling becomes slower.

3. Re-build

Your muscles are mostly made of proteins. During games, some muscle protein can be damaged; this is a main reason your legs feel sore and weak after games. The good news is that your body is able to build new muscle proteins at two to three times the normal rate after hard exercise. All you need to do is supply the building blocks — protein — to do the job in the first couple hours after the game is over.

Most sports drinks do not contain protein, but some of the new ones are adding it. Using a sport drink with protein is a good way to go because of the convenience. You can get the water, electrolytes, carbohydrate, and protein you need for recovery all from one source.

You can also get protein from foods like meat and cheese, but these foods also tend to be high in fat. When you eat a lot of fat after hard exercise, or even too much protein, it takes longer for the nutrients to get through your system to your muscles. This slows down the whole recovery process.

 

Source: http://www.active.com/

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2 Responses

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