The Third Half a Real Issue for Post-Match Recovery Le Meur ICTS 2014

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.

↘↘ ↘↘

↘↘ ↘↘

↘↘ ↘↘

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. »

↘↘

• 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

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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

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4

6

8

10

12

14

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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)