Practical nutrition recovery strategies when you have running events close together

<p>I want to go through a nutritional strategy program recommendation for elite soccer players but it can be applied to any sport where any individual might be doing events in close proximity.</p><p>This information is coming from two sources. The first is the actual paper and it’s titled <strong>practical nutritional recovery strategies for elite soccer players when limited time separates repeated matches</strong> and then YLM sports science further broke this paper down into more easily digestible information.</p><p>So the first stage is <strong>refueling post-match</strong> and <strong>pre loading pre-match. </strong>The program of three to four main meals and regular carbohydrate snacking spaced out throughout the day is to consume roughly six to ten grams per grams of carbs per kilogram of your body weight. Spacing that out throughout the day I like to recommend my athletes sip on sports drink so they don’t actually increase their fiber or actual food bulk.</p><p>Maintenance of <strong>repair and adaption</strong> is number two. This means one and a half to two grams per kilogram body weight per day of proteins should be sufficient to fully repair the damaged muscles and stimulate soccer-specific adaptations. Meals and snacks should be divided into four to six 20-25-30 gram protein servings. Most protein shakes and snacks like Clif builder bars are about 15 to 20 grams of protein.</p><p>Let’s see, protein sources that contain 10 grams of protein, for example…. 40 grams of cooked chicken breast, lean beef, lamb, pork, 30 milliliters of milk, a couple eggs, 30 grams of cheese, 120 grams of tofu, or 50 grams of canned fish.</p><p>Number three is to <strong>rehydrate</strong> as soon after the exercise as you can. One kilogram weight loss equals 1.5 liter of fluid required, aim to replace the volume loss within two to four hours post exercise. Over a regular time, period sports drinks containing electrolytes and carbohydrate can be used, also milk or fruit juices.</p><p>Number four is to <strong>reduce inflammation and muscle soreness.</strong> Antioxidants and anti-inflammatory food components or supplements can hinder the inflammatory reaction which may be beneficial in the acute recovery phase. Any form of antioxidant or anti-inflammatory supplement should be carefully dosed. Soccer-specific adaptations are triggered by the inflammatory and redox reactions occurring after strenuous exercise stimulus. For example: blueberry, prunes, blueberry sprouts, broccoli, raspberries, sweet cherry, oily fish, beans, flax seeds, or walnuts, in this paper.</p>

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