Volume 04 Issue 06-2024
49
International Journal of Medical Sciences And Clinical Research
(ISSN
–
2771-2265)
VOLUME
04
ISSUE
06
P
AGES
:
49-54
OCLC
–
1121105677
Publisher:
Oscar Publishing Services
Servi
ABSTRACT
The article contains recommendations for providing food in accordance with physiological norms for the process of
restoring the energy used for the recovery of the athlete's div and adjusting the diet depending on the content of
necessary nutrients (proteins, minerals, water, mineral products) in the provision of plastic substances.
KEYWORDS
Football players, diet, recovery process, nutrients, physical activity.
INTRODUCTION
Recovery of the div of football players after intense
physical activity is a complex set of processes that
include: restoration of spent nutrient reserves in the
muscles and liver during IFN, restoration of fluid and
electrolytes lost through sweat during IFN, restoration
of the depressed immune system during IFN.
Restoring the div of football players after intense
physical activity remains a pressing issue and the main
task of modern sports medicine.
Recovery after soccer training: should you eat candy?
This issue is sometimes hotly debated by football
coaches and doctors. Can candy be considered as a
recovery product after training or competition? After
all, they contain a large amount of carbohydrates, are
Research Article
RECOVERY OF FOOTBALL PLAYERS BODIES AFTER INTENSIVE PHYSICAL
ACTIVITY
Submission Date:
June 07, 2024,
Accepted Date:
June 12, 2024,
Published Date:
June 17, 2024
Crossref doi:
https://doi.org/10.37547/ijmscr/Volume04Issue06-08
Adilbekov Taxir Toxtaevich
Associate professor at Department of Human and Animal Physiology at National University of Uzbekistan
named after Mirzo Ulugbek, Uzbekistan
Journal
Website:
https://theusajournals.
com/index.php/ijmscr
Copyright:
Original
content from this work
may be used under the
terms of the creative
commons
attributes
4.0 licence.
Volume 04 Issue 06-2024
50
International Journal of Medical Sciences And Clinical Research
(ISSN
–
2771-2265)
VOLUME
04
ISSUE
06
P
AGES
:
49-54
OCLC
–
1121105677
Publisher:
Oscar Publishing Services
Servi
loved by many and can be easily eaten in any quantity
[1].
It is quite possible that carbohydrate saturation after
training will be achieved in this way. Some sports
nutritionists even create special "kits" of products
designed for athletes' post-workout recovery, based
on candy. However, others are completely opposed to
this practice, believing that candy is mainly composed
of sugar, a very dangerous product that causes the
release of insulin and thirst. Who is really right? As with
many nutritional questions, there is no definitive
answer. A lot depends on the specific situation and
individuality of the athlete, the tasks that need to be
solved during the recovery process[2].
The problem of recovery is especially acute for football
players who train twice a day, as well as for
competition participants who start repeatedly over
several days. Before each next load, the div must
adapt to physiological stress.
If the training process is structured correctly and there
is enough time for rest between classes, adaptation
processes lead to an increase in physical condition. In
competitions it can be more difficult to control the
recovery process, but this goal is achievable.
The recovery of football players' bodies after intense
physical activity depends on the work done - the
amount of nutrients consumed, loss of sweat, muscle
fatigue. The task of recovery is to deliver all the
necessary substances to the div, quickly, in an easily
digestible form, and in the right proportions.
1. Restoration of nutrients.
Muscles can restore their energy reserves (glycogen)
at a rate of 5% per hour, provided that sufficient
carbohydrates are ingested. Depending on the
intensity of the training process and training schedule,
a seriously training football player needs 7-10 grams of
carbohydrates per kilogram of div weight per day
(350-700g per day).
If the rest between workouts is less than eight hours (it
is necessary to solve the problem of restoring energy
reserves. For this process to take place, you need to
take at least 1 gram per kilogram of the player’s weight
(50-100 g) with the first meal after training, or even
better immediately after an exhaustive load.
2. Fluid recovery.
Football is one of the difficult sports where the athlete
is able to cope with fluid loss through sweat. Studies
conducted in Australia in the summer showed that
during training a football player loses less than 100-150
ml of fluid per kilometer.
Naturally, a football player who drinks drinks during
training will finish it without a fluid deficit. Training on
land, especially in hot conditions, leads to large losses
that must be replaced by 150%^. So, if you lost 1 kg in
weight, you should drink 1.5 liters to restore balance.
Volume 04 Issue 06-2024
51
International Journal of Medical Sciences And Clinical Research
(ISSN
–
2771-2265)
VOLUME
04
ISSUE
06
P
AGES
:
49-54
OCLC
–
1121105677
Publisher:
Oscar Publishing Services
Servi
When creating a drinking schedule for young athletes,
the following recommendations should be taken into
account:
We must strive to ensure that the div has the usual
balance between water loss and its consumption.
Never start with a negative water balance!
You should “stock up” on water before the start,
drinking 400-600 ml 40 minutes before it.
During competitions, it is necessary to take small
portions (30-60 ml, one or two sips) of water or
carbohydrate-mineral drinks every 10-15 minutes. At
high temperatures, athletes must drink, even if they
are not thirsty. But the amount of liquid should not
exceed 1 l/hour.
Do not consume large quantities of chilled liquid. It is
advisable that its temperature be within 12-15°C. This is
due to the positive effect of cooling the oral cavity and
nasopharynx on thermoregulation processes.
It is necessary to accustom yourself in advance to
drinking chilled liquid in the summer.
Replenishing the loss of water and salts must begin
immediately after the game. All necessary drinks
should be at hand! It is desirable that the drinking
regime schedule and the rationale for the need to take
carbohydrate-mineral drinks are under control [3].
3. Restoration of the immune system.
An athlete's immune system is depressed in many ways
after a hard workout of several hours or more. At this
time, the football player is at risk of contracting
infectious diseases. Many sports nutrition components
are designed to reduce this risk: vitamins C, E,
glutamine, zinc, Echinacea, but none of them
guarantee universal protection.
Recent scientific research shows that carbohydrates
are very promising in supporting the immune system.
The consumption of carbohydrates during and after
heavy training loads has shown a decrease in the
weakening of the football player's immune system.
Eating carbohydrates can be beneficial for a number of
reasons, such as reducing the release of stress
hormones, which in turn suppress the immune system.
In addition, carbohydrates supply glucose, which is a
source of energy for many cells of the immune
system[4].
C Muscle recovery and building. Prolonged and
intense training depletes muscles and the protein they
contain. During recovery, catabolism (breakdown)
slows down and the anabolic process begins - the
process of building new muscle tissue. Recent research
has shown that immediate intake of amino acids from
a complete protein meal improves the repair and
construction of new muscle tissue. Protein taken
before or immediately after strength training is more
effective in building muscle than protein taken many
hours after the workout. The maximum effect is
Volume 04 Issue 06-2024
52
International Journal of Medical Sciences And Clinical Research
(ISSN
–
2771-2265)
VOLUME
04
ISSUE
06
P
AGES
:
49-54
OCLC
–
1121105677
Publisher:
Oscar Publishing Services
Servi
achieved when taking a protein-carbohydrate mixture
together. Eating carbohydrates stimulates the release
of insulin, which activates and optimizes the use of
protein by muscles. For an athlete who trains two or
more times a day, diet is of enormous importance.
Meals should be planned in accordance with your
training schedule. Immediately after training, you need
special recovery food and drink containing the
appropriate amount of carbohydrates, protein and
other essential nutrients (vitamins and minerals). If
there is a problem of excess weight, the product
should have a reduced fat content[5].
Typically, football players finish their training hungry
enough to eat any food offered to them. However,
sometimes they are so tired that they can only swallow
something light and not requiring careful chewing.
Products consumed immediately after training should
be completely ready for use, take up little space in your
bag, be easy to transport, and not cause problems
when crossing borders and at customs. Individual
packaging labels must confirm the presence of
essential nutrients and the absence of prohibited
ingredients (dopings). Sweets, of course, have relative
value as a restorative product due to their content of
easily digestible carbohydrates. But they do not
contain any protein, vitamins or other useful
components. A certain amount of sweets (50-70
grams) should be supplemented with other foods of
high nutritional value. Below are examples of what you
can eat right after your workout.
50 grams of carbohydrates contain:
- 700-800ml sports drink
- 500 ml fruit juice or cola
- 300 ml high carbohydrate sports drink
- 2 slices of bread with jam or honey
- 1 large Mars or 80 gram chocolate bar
- 2 cereal bars (like muesli)
- a cup of vegetable soup with a large piece of bread
- 300 g rice
- 300 g baked potatoes with sauce
- 100 g pancakes with syrup
Servings
of
foods
containing
protein
and
carbohydrates:
- 250-300 ml of sports protein-carbohydrate mixture
- 250-300 ml fruit milkshake
- sports protein bar
- large bowl of cereal with milk
- cereal bars plus 200 g yogurt with fruit
- a large banana plus a sandwich with cheese or meat
Volume 04 Issue 06-2024
53
International Journal of Medical Sciences And Clinical Research
(ISSN
–
2771-2265)
VOLUME
04
ISSUE
06
P
AGES
:
49-54
OCLC
–
1121105677
Publisher:
Oscar Publishing Services
Servi
- 300 g fruit salad plus 200 g yoghurt
- 200 ml milk plus two small raisin buns
- 300 g baked potatoes with cheese and a glass of milk
- 200 g pizza with chicken and vegetables
The acceleration of recovery processes in the div of
a football player after physical activity is facilitated not
only by carbohydrates, but by proteins with complete
amino acids, vitamins and microelements. Thus,
rationing the energy “cost” of nutrition for recovery
requires rationing nutrition according to the content of
basic food ingredients (proteins, fats, carbohydrates,
water, trace elements, minerals, vitamins) to ensure
the basic physiological functions of the div and to
ensure plastic processes.
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