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.
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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 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 |
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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 - Does NOT include content added after October 2018: | Centre for Sport and Exercise Science |
Identification Number: | https://doi.org/10.1186/s12970-017-0193-8 |
Page Range: | p. 35 |
SWORD Depositor: | Hilary Ridgway |
Depositing User: | Hilary Ridgway |
Date Deposited: | 29 Sep 2017 12:44 |
Last Modified: | 18 Mar 2021 06:01 |
URI: | https://shura.shu.ac.uk/id/eprint/16933 |
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