After watching the summer Olympics, I was in awe of Michael Phelps who event after event seemed to be able to be at the top of his game. That is a phenomenal feat for a meet of any length. Parents of soccer players, who usually have game after game, during tournaments, know how difficult this can be. What you may or may not be aware of is the team of exercise physiologists that were working with Michael after every event. After the event he'd cool down, at certain intervals he'd give a drop of blood, have it analyzed for lactic acid content and either quit cooling down so not to fatigue himself or keep going to flush his system. This is truly where science and performance intertwine. How cool is that?
But, as a parent of a non-Olympian (yet) I don't have the luxury of having a team of scientists work with my child to determine her optimal recovery either after events or after training. However, fitness professionals, trainers, and coaches alike are keen on determining keys to helping their athletes recover from their workouts, events, games, and tournaments. Here are a few tips to help your athlete stay on top of their game:
1. Hydrate, the magic word in human performance. After exercise and training our systems are depleted, we need H2O to help flush the lactic acid out of the muscle and cells. Every function in the body is dependent on water. When we train or compete we use up a lot of water so it's vital that we replenish our systems.
2. Fuel, the proper fuel can also help restore ATP in the muscle and the proper nutrition for training can aid in recovery. Some good choices are: apples, nuts, peanut butter, honey, and eggs. Watch that your tired athlete doesn't pick up a sugar laden snack because their blood sugar is low and they're trying to get it back up rapidly. This will backfire and create an additionally acidic environment. It is best to eat within 1/2 hour of training.
3. Massage is great, however, not necessarily practical. A good substitute is a foam roller that can help break down fascia in the muscle and flush the muscles. You can get a decent foam roller at Target and they should have with them directions and simple exercises. Don't over use the foam roller by staying more than a few seconds in one spot. An alternative is called the "Stick" which can be used in a similar fashion.
4. Rest; make sure your athlete is getting enough rest nightly. Additionally, your coach should understand periodization during the training and competition season.
5. Supplementation; I truly believe that it's vital to supplement every day regardless of whether or not you're an athlete. However, I feel that athletes are in special need of a special sports nutritional supplement. But you have to be aware of what you're giving your child, as not all supplements are created equal. The proper supplement can help reduce cramping, pain and inflammation, and recovery time. Additionally, the proper sports nutritional supplement can increase performance and endurance. Click on the link below to read more about athletes and supplementation and which ones I recommend. http://www.libbyandkent.com
If you have any questions please feel free to email me:libby@libbyandkent.com
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