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 (1), p. 35.

[img]
Preview
PDF
Ranchordas Practical nutritional recovery strategies for elite soccer players.pdf - Published Version
Available under License Creative Commons Attribution.

Download (1MB) | Preview
Official URL: https://jissn.biomedcentral.com/articles/10.1186/s...
Link to published version:: 10.1186/s12970-017-0193-8

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 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 × 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.

Item Type: Article
Additional Information: ** From PubMed via Jisc Publications Router. ** History: ** received: 21-02-2017 ** accepted: 05-09-2017
Uncontrolled Keywords: Congestion, Creatine, Fixture, Nutrition, Omega-3, Polyphenols, Recovery, Soccer
Research Institute, Centre or Group: Centre for Sport and Exercise Science
Identification Number: 10.1186/s12970-017-0193-8
SWORD Depositor: Hilary Ridgway
Depositing User: Hilary Ridgway
Date Deposited: 29 Sep 2017 12:44
Last Modified: 02 Oct 2017 20:49
URI: http://shura.shu.ac.uk/id/eprint/16933

Actions (login required)

View Item View Item

Downloads

Downloads per month over past year

View more statistics