Hydration and nutrition

These 2 factors, applicable on a daily basis during or outside of any physical activity, are not to be neglected for an optimal recovery. Indeed, it has been shown that rehydration, carbohydrate and protein consumption after a match are effective recovery techniques to replenish water and substrate reserves in order to optimise the repair of muscle damage (1). This positive protein balance will be essential for good fibre repair and recovery but it is also interesting to know that this protein and amino acid rich diet also has a positive impact on mental performance and feelings of fatigue (2)(3).

Other research has emphasised the role of omega-3 fatty acids (found in walnuts or oily fish for example), curcumin, cherry juice or tomato juice which can physiologically improve the recovery process by reducing the anti-inflammatory response through their antioxidant effects (1).

Sufficient hydration is a vital factor in maintaining a good recovery. Indeed, water represents 65% of the human body and remains the key to the overall physiological functioning of our body. After a major effort and having sweated, it is essential to rebalance these water losses by drinking at least half a litre of water after the match. However, it is also necessary to anticipate this loss by hydrating correctly before and during the match. If dehydration occurs, additional fatigue will inevitably be felt and performance will be impaired. On the other hand, alcohol consumption can negatively affect a player’s ability to recover after exercise as it can lead to a decrease in muscle repair processes (4). The third half of the game must therefore be adapted if the athlete wishes to achieve optimal recovery… 

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