the third half: a real issue for post-match recovery? [le meur icts 2014]
TRANSCRIPT
THE THIRD HALF: A REAL ISSUE FOR POST-MATCH RECOVERY?
Yann LE MEUR
November 19th, 2014 Sevilla, Spain
@YLMSportScience
INTRODUCTION
To optimize post-match recovery, identify the origins of fatigue first
MUSCLE DAMAGES & SORENESS
❶ Promote muscle protein synthesis
& Reduce muscle soreness
Krustrup et al. EJAP 2011
West et al. JSMS 2014
-24h +24h +48h +96h
Football Rugby 7s
Australian Football
GLYCOGEN STORES DEPLETION
❷ Promote glycogen resynthesis
Krustrup et al. 2011 Jardine et al. 1988
Football Rugby
DEHYDRATION
• 20 high-profile soccer players were studied during match play at 31.1°C. • A large correlation was observed between the net fluid loss during the game and the fatigue index in the post-match sprint test (r=0.73).
❸ Promote rehydration
MENTAL FATIGUE
❹ Facilitate mental
recovery
• 10 semi-professional soccer players completed a 90-minute laboratory-based treadmill protocol replicating the activity profile of soccer match-play. • 2 separate trials were performed in randomised order, with and without the added stressor of a continuous grid-based vigilance task.
MAIN OBJECTIVES OF POST-MATCH RECOVERY
« IDEAL » POST MATCH RECOVERY PROTOCOL
Hydration Milk chocolate
End of the match
Cold bath 10min at 12°C
Meal: Soup, pasta, meat/salmon, cake
Sleep!
THE REALITY!
Hydration Milk chocolate
End of the match
Cold bath 10min at 12°C
“Sleep” Fiesta
ALCOHOL PARTIAL SLEEP DEPRIVATION +
THE REALITY!
MUSCLE REPAIR
GLYCOGEN RESYNTHESIS
REDHYDRATION
MENTAL RECOVERY
THE REALITY!
POST MATCH ALCOHOL CONSUMPTION
Prentice et al. JSMS 2014a, b
• Large variability in alcohol use between sports, • Large variability in alcohol use between athletes, • Focus on alcool abuse reported in some studies conducted in team sports players.
• 13 +19 rugby players, carried out their usual post-game behaviour
13 players: 2 ranked 5 & 8 ranked 6
῀10g of alcohol
20 standard drinks = 8 pints of beer at 5%!
19 players: 7 ranked 5 & 10 ranked 6 + 2 x <5
EFFECTS OF ALCOHOL ON MUSCLE RECOVERY
10 healthy males, 300 maximal eccentric contractions of the quadriceps muscles, 1g of alcohol per kg bodyweight (as vodka and orange juice) or an isocaloric, isovolumetric non-alcoholic beverage.
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EFFECTS OF ALCOHOL ON MUSCLE RECOVERY
References Protocol
Performance parameters
unaffected by ALC
Negative effect of ALC
Barnes et al. JSS 2012 1 g of alcohol per kg of
body mass after a rugby match
• Scrummaging • 15m sprint performance
• Drill performance
↘ CMJ
Murphy et al. JSCR 2012 MVC
↘ CMJ ↘ Peak torque
↘ Time to peak Torque
Prentice et al. JSMS 2014a
Customary behaviour group (n=13), or recommended
behaviour group (n=13), after a rugby game
• MVC • CMJ Ø
Prentice et al. JSMS 2014b
19 male rugby players reproducing their
customary behaviour
• 6m & 40m sprint perf
• MVC ↘ CMJ
EFFECTS OF ALCOHOL ON MUSCLE RECOVERY
1 g of alcohol per kg of body mass after a rugby match = 3 pints of a beer at 5%
Minimal effect on muscle damage or inflammation
markers during post-match recovery
Murphy et al. JSCR 2012
Parr et al. PloS One 2014
8×5 leg extension, 80% 1RM followed by continuous (30min moderate intensity) & HIT cycling (10×30s, 110% PPO). 500 mL of whey protein (25 g; PRO) Alcohol (1.5 g·kg body mass⁻¹) co-ingested with protein (ALC-PRO) or an energy-matched quantity of carbohydrate also with alcohol (25 g maltodextrin; ALC-CHO). 80kg: 120g of alcohol = 150mL of alcohol ~ 5 pints of a beer at 5%
EFFECTS OF ALCOHOL ON MUSCLE RECOVERY
Barnes et al. EJAP 2011
10 healthy males, 300 maximal eccentric contractions of the quadriceps muscles, 0.5 g of alcohol per kg bodyweight (as vodka and orange juice) or an isocaloric, isovolumetric non-alcoholic beverage. 80kg: 40g of alcohol ~ 1 ½ pint of 5% beer
Consumption of a low dose of alcohol after damaging exercise appears to have no effect on the loss of force
associated with strenuous eccentric exercise
EFFECTS OF ALCOHOL ON MUSCLE RECOVERY
EFFECTS OF ALCOHOL ON THE HYDRATION STATUS
There appears to be no difference in recovery from dehydration whether the rehydration beverage is alcohol free or contains up to 2% alcohol, but drinks containing 4% alcohol tend to delay the recovery process
Shirreffs et Maughan JAP 1997
Desbrow et al. IJNSEM 2014
1h Weight loss x 1.5
2.3%
4.8%
EFFECTS OF ALCOHOL ON THE HYDRATION STATUS
Burke et al. JAP 2003
EFFECTS OF ALCOHOL ON THE GLYCOGEN RESYNTHESIS
« The most important effects of alcohol intake on glycogen resynthesis are likely to be indirect, by interfering with the athlete’s ability or interest to achieve the recommended amounts of CHO required for optimal glycogen restoration. Athletes are therefore guided to follow the guidelines for sensible use of alcohol in sport, in conjunction with the well-supported recommendations for recovery eating. »
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• 9 male Rugby players, • 2 matches: a control or alcohol ingestion session. • 4 h post-match, 1 g of ethanol per kg bodyweight or a caloric and taste-matched nonalcoholic beverage. • Testing before the match, immediately post-match, 2 hours post-, and 16 hours • Cognitive test (modified Stroop test).
Murphy et al. JSCR 2013
EFFECTS OF ALCOHOL ON COGNITIVE PERFORMANCE
POST-MATCH SLEEP
Prentice et al. JSMS 2014a,b
13 +19 rugby players, carried out their usual post-game behaviour
13 players: mean score was 2.3 = 1 – 4 hours! 19 players: mean score was 2.9 = 3 hours!
SLEEP DEPRIVATION & MENTAL FATIGUE
Sleep restriction can be generally associated with: ↘ Cognitive Performance ↘ Alertness ↗ Reaction Time ↘ Memory ↘ Decision Making ↗ Sleepiness ↘ Overall Mood States
Feige et al. ECSR 2006
Normal social drinking (0.3 g of alcool / blood L)
Alcohol abuse (1.0 g of alcool / blood L)
Short-term moderate alcohol consumption did not significantly alter objective or subjective parameters of sleep
Influences sleep in the first half of the night, resembling the
effectsof a short-acting hypnotic drug, including a suppression of
phasic aspects of REM sleep.
Presence of withdrawal effects (increased light sleep) during the
latter part of these nights
EFFECTS OF ALCOHOL ON SLEEP
SLEEP DEPRIVATION & GLYCOGEN RESYNTHESIS
0
50
100
150
200
250
300
350
400
Pre Post +30h
Gly
coge
n co
ncen
trat
ion
(mm
ol/k
g dw
)
Sleep deprivation
Control
• 10 male team-sport athletes • ‘Baseline’ session and 2 consecutive-day experimental trials separated either by a normal night’s sleep (Control) or no sleep (SDEP1 and SDEP2)
• Each session included a 30-min graded exercise run and 50-min intermittent-sprint exercise protocol, including a 15-m maximal sprint every minute and self-paced exercise bouts of varying intensities.
Skein et al. MSSE 2011
Krustrup et al. EJAP 2011
-7 professional soccer players,
- Biopsies pre, post +24h, +48h & +72h post match.
- Controlled High CHO
diet (9.5g/kg/day)
SLEEP DEPRIVATION & GLYCOGEN RESYNTHESIS
It may be of particurar concern after a match inducing muscle damages
0
2
4
6
8
10
12
14
16
18
0-24h 24-48h
Gly
coge
n re
synt
hesi
s (m
mol
/kg
dw/h
)
Cycling Soccer
Gunnarsson et al. SJMSS 2013 Kiens & Richter AJP 1998
This phenomenon may be related to muscle damages. ►Key role of eccentric training to reduce muscle damages!
SLEEP DEPRIVATION & GLYCOGEN RESYNTHESIS
It may be of particurar concern after a match inducing muscle damages
EXCESSIVE THIRD-HALF CAN DESTROY POST-MATCH RECOVERY
Keep in mind that recovery is
mainly about education
Find the best way to convince your
players!
GUIDELINES TO SURVIVE A NIGHT WITH TEAM MATES
GUIDELINES TO SURVIVE A NIGHT WITH TEAM MATES
32
OVERREACHING
TYPICAL SYMPTOMS ASSOCIATED WITH OVERREACHING IN SOCCER PLAYERS
Brink et al. SJMSS 2012
Matos et al. MSSE 2011
MOST COMMON PHYSICAL SYMPTOMS OF NON FUNCTIONAL OVERREACHING & THE OVERTRAINING SYNDROME
Potentialy exacerbated by excessive and/or frequent third-halfs
THIRD HALF PERIODIZATION!
THIRD-HALF PERIODIZATION!
At Christmas break & End of
the season (with limits!)
Intensive periods of the
season, especially when
early signs of overreaching
are experienced
Injured player
Occasionally during easy competitive / training periods
1 pint of beer max associated with water, protein & CHO intake, without compromising usual bedtime
@YLMSportScience
THANKS FOR YOUR ATTENTION
Yann LE MEUR (page)