Beyond the kind of mental and physical fatigue and beyond the possible trauma to the player there is the issue of exhaustion of muscle glycogen . After 90 minutes of playing, It so happens that the muscles have consumed all of that is the main source of energy, the glycogen in fact. When this substance is missing, the physical efficiency decreases dramatically the remarks made during the games show that this deficiency is a significant reduction in the amount of travel made and, in particular, that at high speed. Note that when you are feeding normally, it can take more than four days to refill glycogen stores. When you play three games a week, then you can not do anything to be able to cope without the lack of this substance? Sure you can, provided you follow a rational strategy food or the best of simple rules as recommended luminary Prof. Enrico Arcelli. What are these rules? First, it must be said - a bit easier 'things - that in the ten minutes immediately following a match, the surface of muscle fibers that have exhausted their glycogen shows a protein that tends to bring the fiber into the glucose that there is in the blood and turn it into glycogen. And 'at that stage that we must begin to act, if you let that time pass without doing anything, the recovery of glycogen becomes more difficult.
Turning now to the practical, here are, then, suggestions, implemented in cycling among other things, ensure that excellent efficiency:
- as players fall in the locker room after the game, they must drink 1 or 2 cans of root beer, such as orange or bitter orange (not runny, rich in caffeine, a substance that slows resynthesis of muscle glycogen) is usually not recommended for routine use of such drinks, but not in this case because each can make more than 40 grams of sugar, which is one of those carbohydrates that are called "high glycemic index" because rapidly enter the blood and, therefore, usually do not go for nothing, but that in this particular situation are highly profitable;
- along with drinks, players must take a few tens of grams of grain (there are packages of grain in cubes and is very comfortable) and the recruitment of proteins present in this cheese, it is very advantageous because it makes more rapid filling of muscle glycogen stores.
There is also a product that is specific to speed up recovery (R2 ENERVIT) and also contains branched-chain amino acids (which are also useful in this situation), but the ' coupled between cans of soft drink and grain reaches, from that point of view, at least 90% of the result of that prodottoNel meal following the match, then, must be necessarily included a plate of pasta or rice, cooked as you like, and possibly a slice of pie. It 'a kind of choice that this is so normal that it hardly seemed the case to talk about it. But there are those who prefer to eat ham and mozzarella, plus a side dish and - without realizing it - does exactly the opposite of giusto.Nei days and until the other party, then, a certain amount of carbohydrates should always be included in the breakfast and main meals. These are quantities that many players have already reached normally and that when you follow the strategy "cans + grain" to submit to the next match with the highest carbohydrate in the muscles, although there were only two full days of interval.
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