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

RANCHORDAS, Mayur, DAWSON, Joel T. and RUSSELL, Mark (2017). Practical nutritional recovery strategies for elite soccer players when limited time separates repeated matches. Journal of the International Society of Sports Nutrition, 14, p. 35.

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Official URL: https://jissn.biomedcentral.com/articles/10.1186/s...
Link to published version:: https://doi.org/10.1186/s12970-017-0193-8
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    Abstract

    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 ~1.2 gkg-1h-1 of carbohydrate) and augmentation of protein synthesis (via ~40 g of protein) should be prioritised in the first 20 minutes 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. Keywords: soccer, nutrition, recovery, polyphenols, omega-3, creatine, fixture, congestion

    Item Type: Article
    Research Institute, Centre or Group - Does NOT include content added after October 2018: Centre for Sport and Exercise Science
    Departments - Does NOT include content added after October 2018: Health and Well-being > Department of Sport
    Identification Number: https://doi.org/10.1186/s12970-017-0193-8
    Page Range: p. 35
    Depositing User: Amanda Keeling
    Date Deposited: 12 Oct 2017 08:55
    Last Modified: 28 Mar 2019 16:16
    URI: http://shura.shu.ac.uk/id/eprint/16928

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