5 Tips to Improve Recovery with Short Rest Periods Between Games or Practices

Dealing with double-day practice sessions, multi-event competitions over a weekend, or a quick turn-around from an evening event to the next morning practice? 

What are some sensible tips for young athletes to replenish energy, reduce post-exercise soreness, and be best prepared for that next practice or game?

1) Get that post work-out protein

Protein is the building block of muscle tissue, and the first 30 minutes after exercise is an ideal time for protein intake to allow muscle repair and growth. A good rough suggestion is 30 grams of protein mixed in with some carbohydrate to increase the protein absorption. Good tasting, easily accessible and rather inexpensive suggestions include a glass of chocolate milk, a container of Greek yogurt, or a large serving of peanut butter.

Click here for more info on the virtues of chocolate milk

2) Don't miss out on necessary fluids

Being under-hydrated after exercise can be a major set-up for poor performance in the next workout or game. Ideally, any fluid losses from exercise should be fully replaced, and one easy way to monitor is to do pre and post-exercise weights. Young athletes should return to their pre-practice weight before the next exercise session. 

For suggestions on fluid choice (water vs. sports drinks), click here.

3) Berries and Cherries can attack muscle soreness

Either immediate or delayed post-exercise soreness can put a damper on future sport activity. Good studies have shown that berries, cherries and even tart cherry juice have natural anti-inflammatory properties that can reduce muscle soreness with far fewer potential side-effects than both over-the-counter and prescription anti-inflammatory medications. Not only do those fruits taste much better than medications, they also provide important fluid and salt sources.

For more on tart cherry juice, click here

4) Best time to stretch is after activity

Many of us adult-types were taught that stretching before exercise was best. That though is definitely old-school and been replaced with recommendations for after exercise, when the muscles are warmed up and more able to benefit from stretching. Now, probably the last thing anyone wants to do after a hard game or practice is to take the time to stretch, but those valuable efforts that take only a few minutes can prepare muscles to better handle upcoming demands.

5) Ice Bath Challenge?

Many athletes seek out a cold water tub for their lower legs or even their entire body (below the head) to reduce soreness and help foster elimination of muscle waste products after exercise. The evidence in support of ice baths is mixed- so probably a situation where some athletes will find benefit, while others will not. 

Do you have any other recommendations for assisting in post-workout recovery to better prepare for the next practice or game?

What is the Best Fluid Choice for Young Athletes?

In one corner stands water, in the other stands sports drinks.

Just as young athletes go head to head on sporting fields, seems that these two heavyweightsare seemingly in competition for the designation of "best fluid choice".

Even good ol' Charlie Brown wants to know the answer, "Is there an outright winner in this battle?"

Is one better for pre-activity, during activity, or  for post-activity?

Could there actually be other fluid choices that can rise up and seize the coveted title?

Let the contest begin....

PRE-ACTIVITY

The Winner: Water just ahead of sports drinks

Why: Water provides an inexpensive, readily accessible and low-calorie option to maintain hydration. Cold water is better absorbed. For kids who for some reason won't drink water and prefer a flavored beverage, then sports drinks right before exercise are a sensible option. Keep in mind that the American Academy of Pediatrics counsels against routine consumption of sports drinks outside of sport activity due to concerns that include excessive sugar intake impacting dental health and body weight.

Guidelines for Use: The American College of Sports Medicine recommends these pre-exercise guidelines:

• Drink 16-20 fluid ounces of water or sports beverage at least four hours before exercise.
• Drink 8-12 fluid ounces of water 10-15 minutes before exercise.

Other Things to Consider: Dehydration can affect quality of exercise, ability to maintain appropriate body temperature, and lead to early fatigue and cramping.  Keep an eye on body weight, especially in hot or humid environments and when performing multiple exercise sessions with short recovery periods. More than 2% weight loss from regular weight suggests dehydration and requires adequate fluid intake (usually with water) to replenish losses and correct the reduction in body weight.

DURING ACTIVITY

The Winner: Kinda depends

Why: For most exercise activities that last under an hour, water is a very sensible choice that meets the needs of young athletes. If the exercise session lasts over an hour, water is still a solid selection, but there is an increased role for sports beverages to help replace sugar (carbohydrate) and electrolytes (salts). For those athletes who tend to be salty sweaters (white salt rings on headgear and uniforms, sweat has a distinct salt taste), sports beverages can help replace those sweat salt losses.

Guidelines for Use: Main Goal- use thirst as a guide rather than a forced schedule

Here are suggestions from our colleagues at the American College of Sports Medicine:

• Goal is to maintain fluid balance: 
• Drink 3-8 fluid ounces of water every 15- 20 minutes when exercising for less than 60 minutes depending on tolerance
• Drink 3-8 fluid ounces of a sports beverage (5-8 percent carbohydrate with electrolytes) every 15-20 minutes depending on tolerance when exercising greater than 60 minutes 
• Depending on tolerance: means use that thirst as a guide and realize that the above recommendations are a guide rather than a required mandate for most otherwise healthy athletes

Other Things to Consider: Drinking too much water can actually be dangerous, especially in ultra-endurance activities lasting several hours. Excessive water ingestion without adequate salt intake can lead to low sodium levels in the blood stream (hyponatremia) with risks of seizures, brain swelling and even death. Thus, many authorities recommend against rigid or forced consumption of water during ultra-endurance events such as marathons or triathlons.

POST-ACTIVITY

The Winner: Neither 

Why: Well, you actually cannot go wrong with water or measured amounts (again to reduce sugar/calorie burden) of sports drinks after  exercise, but if the ultimate goal is optimizing immediate (first 30 minutes after exercise) recovery including rehydration, then let me suggest some more favorable choices. 

• Chocolate milk: not only provides adequate fluids for rehydration, but also scientifically supported ratios of carbohydrate to protein that enhance muscle repair and recovery. Also delivers calcium and Vitamin D which are important for bone health (especially with indoor sport athletes that have reduced opportunity for  Vitamin D absorption due to limited sun exposure). Almond, rice or soy-based chocolate milk can be used for those who don't tolerate or are allergic to cow's milk. There usually isn't much objection to the sweet taste.
• Tart Cherry Juice: also provides necessary fluid intake with collateral benefits of anti-inflammatory properties that can reduce both immediate and delayed muscle soreness and stiffness. Might actually be able to reduce perceived need for non-steroidal anti-inflammatory medications after exercise.

Guidelines for Use: One 8-12 ounce serving of chocolate milk or tart cherry juice within 30 minutes of completing activity. Can use similar amount of sports beverage as well. Measure weight after activity- for every one pound of weight loss, recommend consumption of 16-24 ounces of fluid, of which water should be the primary component.

Other things to consider: In addition to chocolate milk, protein-rich foods such as peanut butter and Greek yogurt are helpful for muscle recovery. Berries and actual cherries are also good anti-inflammatory food sources. Limit sugar-filled sports drinks or chocolate milk to the immediate post-exercise period, and also watch high sugar content snacks after exercise.

More winning advice:  do not encourage sharing of containers (which can encourage sharing of illness) and do serve beverages cold for better absorption.