- Created on 25 February 2014
- Written by jack miler
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Your muscles are most receptive to replacing depleted glycogen stores immediately after exercise. By feeding them carbohydrates, preferably with a little bit of protein, you can optimize the muscle recovery process.
Don’t get hung-up on the recommended 4 to 1 ratio of carbs to protein; just enjoy wholesome carb-based foods that will refuel depleted glycogen stores. Include a little protein to repair and build muscles, but do not emphasize the protein. Depleted soccer players should consume at least 60 to 90 grams of carbs within the first half-hour or so.
Do You Need Extra Salt to Replace What You Lose in Sweat?
As a recreational player who exercises for about an hour, you are unlikely to be losing gallons of sweat, nor significant amounts of sodium.muscle recovery time Your standard diet undoubtedly offers more than enough sodium.
Even if you are in a tournament and sweating heavily for two or three hours, you are unlikely to become sodium depleted. You might lose about 1,800 to 5,600 milligrams of sodium, but the average 150-pound person's body contains about 97,000 milligrams of sodium. Hence, a small 2 to 6% loss is relatively insignificant.
However, if you are a salty sweater, and find yourself craving salt, you should indeed respond appropriately by eating salty foods such as salted pretzels, soups, crackers and/or salt sprinkled on baked potatoes or other foods.best muscle recovery There is no harm in enjoying salty foods post-exercise. If you tend to avoid the saltshaker, as well as processed (high-sodium) foods, you might feel better with a bit more salt added to your diet.
Instead of replacing sodium after the game, choose some salty foods, like chicken noodle soup or a ham and cheese sandwich, before the soccer session. These will help your body retain fluid and reduce the risk of dehydration.muscle recovery supplements If you repeatedly experience muscle cramps, experiment with boosting your sodium intake on a daily basis, especially if you are doing hard workouts and extended training in the summer heat.
Do You Need Extra Protein?
While eating a little protein along with recovery carbohydrates is a smart choice, you should not “protein load” by eating a protein-based recovery diet. That is, do not choose a protein bar or protein shake for your recovery food.recovery supplements Instead, have a carb shake (i.e., a fruit smoothie made with yogurt and fruit, such as those in the Recipe Section) that offers a foundation of carbs with a bit of protein. Remember: the need for carbs to refuel your muscles is greater than the need for protein to repair muscles. Eating too much protein can displace the carbs from your diet.
Remember to Take Rest Days
Rest is an essential part of a soccer training program. If you feel compelled to train hard every day to try to improve your soccer skills, think again! Daily intense exercise hinders your muscles’ ability to fully refuel.protein muscle recovery While one rest day allows time for muscles to refuel fairly well, some researchers encourage three days for optimal muscle recovery, particularly if you have depleted yourself (Ispirlidis).
If you are in a soccer camp, pre-season training, or at a tournament—all scenarios that require intense day-to-day play—remember to take the extra steps needed to eat and drink wisely. Refueling with the right foods is very important. You’ll feel more energetic the rest of the day if you refuel properly.workout recovery You may reduce post-exercise muscle soreness.
Also, your muscles will be better able to repair the damage or minor injuries that may have occurred during the soccer session, and your body will be better able to endure repeated days (and hopefully months and years) of games that will get progressively longer and more intense. Recreational or novice players can pave the way for more advanced play by getting a “sports nutrition education” a muscle recovery and developing good habits.
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