Sau khi thi đấu, đây là chương trình hồi phục sức. Em đã ngieen cứu nhiều nguồn rồi.
Below we have listed basic recovery practices that can be completed by a team participating at any level. This routine has been structured so that the body can be rehydrated, energy stores can be replenished and muscle can be repaired at an improved rate.
1. Start drinking cool carbohydrate/sports drinks immediately on entering the change rooms. This should continue throughout the recovery session.
2. Have carbohydrate-protein snacks readily available for consumption (for example, meal supplement drinks, sports bars, salad and meat sandwiches).
3. Five-minute walk/jog/stretch routine as soon as practical after the players return to the change rooms.
4. Fifteen-minute recovery circuit, alternating between contrast and active groups:
a) contrast: hot shower (37–43 oC)/ice bath (12–15 oC). Hot–cold contrasts should be completed at a ratio of 3:1 (hot:cold)
b) active: bike/walk/stretch at low intensity
c) groups to rotate after approximately six minutes
d) all players finish with a two-minute ice bath (12–15 oC).
5. Have athletes bring food packs for post-match and have them consume this before leaving after a match.
6. Ensure that the post-game meal consists of carbohydrates that have a high glycaemic index.
7. A post-game meal (that is, two to three hours post-game) should consist of high glycaemic index carbohydrates. Some good examples of these dishes are rice dishes, pasta and/or white bread with protein (for example, meat, chicken, etc.).
8. Some athletes have difficulty eating soon after matches, therefore a meal replacement drink (for example, Sustagen or Protein Plus) can be useful.
Australian sport commisions.
