Fertile regeneration nutritional strategies

1. Characteristics of discipline and causes of fatigue

2. Practical aspects of blending science and reality G. Dupot et al

3. Alcohol as a disruptor to recovery

4. Practical advice

1. Characteristics of discipline and causes of fatigue

The challenge for sports physiologists is to identify the mechanisms of fatigue after a football match to restore a player to pre-match fitness. How long does muscle recovery take? The answer to this question is very difficult. Depends on many factors, e.g. individual training, the player's peripheral position on the field, the players' rhythms, the body's hormonal state, etc. The idea can lead to a general increase in the sensitivity of the individual to the pain.

2. Practical aspects of blending science and reality G. Dupot et al

Liquids replenishment, glycogen balance, protein broth delivery are key components of spinal regeneration to restore homeostasis and repair damaged tissues. Fully restoring water balance after a soccer match sometimes takes up to a fortnight. Fluid depletion is typically 2% of body weight. Liquid supplies in the form of protein supplies are key elements of muscle regeneration, which is about three times the normal function of athletes (61 mm of protein/amino compounds). Complete water balance restoration after a football match can sometimes take up to several hours.

3. Alcohol as a disruptor to recovery

A popular phenomenon among many athletes is the culture of alcohol intake after major sporting events. This practice is the norm especially among team sports. It is worth noting that the regenerative processes begin immediately after activity. The first hours are widely believed to play a particular role in the body's regenerative and adaptive process. Drinking alcohol during this time can delay the regeneration processes. Increase the urine by increasing the amount of vasopressin (diuretic hormone) and thus the rate of body deterioration.

4. Practical advice

To sum up, some regenerative strategies such as hydration, diet, sleep, cold bathing, and compressed clothing can effectively accelerate the regeneration process. The most important ones are discussed below. The first step in the regenerative process is to hydrate the body. Fluids should be balanced with 150 to 200% of lost fluids e.g. per 1 kg of 1.5 to 2 litres of sodium containing 500 to 700 mg/l of water.