Hi, guys.
I might've mentioned before that I'm in trials with few clubs. And there've been many trial games and training sessions as intense as games.
What I really care about lately is how I prevend from getting injuries such as muscle strain in hamstrings, knee ligaments and tendons in legs. To be honest, I'm not that young as a footballer, so I need to take much more time for recovery than when I was younger after every game and training as it obviously leads to a consistent performance.
I know some tips for a body recovery.
According to a specialist, "Refuel within half an hour of the game finishing – that’s the best time for muscles to recoup energy. A milk chocolate drink gives you protein and carbohydrate in one hit.
An ice bath will definitely get rid of aches and pains in the short term. Aim for 10 minutes at 10 degrees.
Eat green veg and foods high in carbohydrates and protein within two hours of the match to replenish your depleted energy stores. Add spices like ginger which will help to boost your recovery.
Make sure you get at least eight hours sleep and avoid alcohol, TV and caffeine an hour before you finally hit the sack.
The day after a game, hit the bike or pool for 30 minutes. Then stretch all the key muscle groups for 30 seconds. Make use of a foamroller [available in gyms and easy to buy online] to massage tight spots."
Let me know something else if you have an inkling of it.
I'd be more than happy to hear the tips I've never known.
どうも。
最近、試合が続いています。練習も多いですし、練習も試合形式で毎回がトライアルも兼ねているので、試合並みの強度で行います。そこで気になるのが怪我です。自分はサッカー選手としてもう若くはない年齢に来てるので、いかに練習の疲れを短時間で取って、次の練習・試合に向かえるかがパフォーマンスにすごく影響してきます。
そこで、最近知り合いの高級マンションの屋上にある、プールとジャグジー付きの浴槽がある場所を借りてリカバリーに当てています。ジムやサウナもあるので非常に助かりますね。
最近は左サイドで使われることが多いですが、走る量も半端ないので疲労もすごい。気温も高いので、昨日の試合は途中呼吸困難になりそうなくらい酸欠状態でしたね。笑
専門家の意見としては、トレーニング後３０分以内のたんぱく質、炭水化物の摂取。水風呂（１０分程度）、２時間以内に緑黄色野菜を含んだ食事をたんぱく質、炭水化物を中心に取る。トレーニングの次の日はジムのバイク漕ぎやプールで約３０分費やして、その後マッサージも入れながら入念にストレッチ。が基本のようです。
皆さん、何か良い体のリカバリーの方法があれば教えてください！
食べ物でも、トレーニング方法でもなんでもいいです。