How to recover after a match or training hard?
After a match or hard training, the athlete feels tired, he has accumulated a considerable amount of so-called toxins fatigue, which causes a situation of acidity in the environment of his body.
The post intense engagement power should not only restore, should help the detoxification processes and reconstruction. In the body, in fact, you may be found to:
- 1st Loss of water
- 2nd Loss of salts
- 3rd accumulation of acidic substances
- 4th Emptying sugar reserves
- 5th Wear of fabrics.
Therefore the different contributions of liquids, mineral salts, vitamins, sugars, protein, fat will serve to bring the body under normal conditions.
To every intense effort follows a state of acidosis, so it will be useful, immediately after such an effort, take a drink alkaline, enriched in salts (for remineralize the organism) and glucose (to engage the glycogen synthesis mechanism).
Subsequently, to start filling the deposits of Glycogen, they will ingest 200-250 grams of maltodextrin in plenty of liquid.
The meal will be consumed for at least two hours after the effort, since before the body and ‘still too fatigued for digestion and will have to be alkalizing, to win the acidosis and more easily eliminate the accumulated toxins.
List of foods alkalizing
(In descending order of alkalizing power) figs, dried apricots, spinach, dates, beets, carrots, celery, lettuce, pineapple juice, potatoes, apricots, whole pineapple, strawberries, juice tomato, cherries, bananas, oranges, tomatoes, cauliflower, peaches, grapefruit, lemon juice, mushroom, apple, pear, grapes, milk, onions, fresh peas.
List of foods acidifiers
(And therefore to be avoided in the post-effort, in order of decreasing acidifying power) egg yolk, oysters, rabbit, smoked ham, beef, whole egg, chicken, spaghetti, macaroni, flour, tuna, rice, bread, chocolate, cheese, cod.
For the sedentary man who follows a balanced diet, the risk of mineral deficiencies is highly unlikely; an athlete, or who performs a great physical activity after work, but must follow a diet custom that takes into account the special needs and likely increases in needs imposed on the kind of sport.
Almost all sports (as regards the minerals) require more substantial daily amount of: sodium, chloride, potassium, calcium, phosphorus, iron and magnesium.
However, the main problems stem from the weather, in fact, a very intense sweating and prolonged it involves a loss of sodium, potassium and chlorine, such as to render necessary the integration.
Just consider that a liter of sweat contains 1.5 grams of sodium (one gram of sea salt contains 400 mg), for which it takes 3.75 gr. of salt to compensate for sodium lost with a liter of sweat.
Sodium, chloride and potassium have functions related to each other:
- Oregano the amount and distribution intra- and extracellular water (sodium and chlorine outside, potassium inside);
- Oregano osmotic pressure (exchange) and the acid-base;
- Control together with calcium and magnesium, all cellular functions, with particular reference to excitation of the muscle heart, nervous system and skeletal muscles.
Sodium retains water, while potassium tends to eliminate it.
Deficiency of sodium causes the onset of fatigue, cramps and insomnia, lack of potassium instead alters muscle contraction.
How to integrate
As already stated, in cases of intense activity over extended periods of time, especially in hot humid environment, you may have to resort to a hydrosaline supplement: before, during and after such work.
Even the energy reserves (glycogen) during intensive work of medium or long term, may require integration, in these cases it is useful to add salt to the integrator of fructose, or even better of maltodextrin.
During the effort it tends to take drinks “read” (little concentrated), because more easily and quickly similar; later, to replenish stocks, they are advantageous richer ones. The ideal temperature for these additions is
8-10 degrees (more rapid use and help to lower the body temperature), avoid the intake of frozen drinks that digestive. I supplements may cause problems of salts and sugars can be distinguished in relation to the content density:
Hypotonic, isotonic drinks have a similar concentration of salts and sugars to that of blood plasma (approximately 300 mOsm / L), those lower hypotonic, hypertonic upper ones.