Your top 3 tips to avoid being sore after match or training
Hey guys - It's time for a top 3 :-)
I was curious about everyone's recipe to avoid being sore the day after a few big matches or very intense training. Can be to prevent any type of 'soreness'... lactic acid, knots in muscles, tendons or ligaments inflammation, etc...
Personally here are mine:
-8 hours of sleep
-Sufficient carbs and protein intake
-Proper hydration
-A little supplement of BCAA's after the exercice, just because I can ;)
What about you guys?
Replies to This Discussion
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Permalink Reply by Tim Prapong on
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10-11 hours of sleep (Fed said in an interview that's how much he sleeps).
Cans of sardines or tuna (fish oil).
Stretching and cross training (cycling/boxing/swimming), using other muscle groups (muscle imbalance is a bad thing).
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Permalink Reply by Kevin Breault on
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10-11 hours.. that's why you're so zen Tim!
Personally I experienced that fish oil did miracles when my energy intake was coming mostly from fats (hi fat low carb diet) but not so much on a typical North-American hi carb diet. What quantity, what form and how often do take it?
Mixing training up to unleash the athelete!! Love it.
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Hmm, I'm not one to count portions of fat to protein to carbs. I just eat what I want, drink what I like. My body starts craving tuna or sardines when my knees feel worn or when I punch the bag for an hour.
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Fair enough for calorie count but as for choice, there is always a choice made, even if subconscious (my psychology 101 moment)! My fav is the clover leaf spicy thai single serve tuna can. I like it a lot so I eat one almost every day. Sometimes at like 9am lol.
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Permalink Reply by Mark / The Mayor on
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Great Top 3!
My top three would be:
1. Water, water, water
2. Banana during a long match
3. Did I mention water?
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Water is definitely key! I like to use this analogy whenever I have to describe a thermodynamic open system
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Taken from the BETA page: (please feel free to provide feedback!)
http://aceformula.com/tennis-player-snack-tips.html
Mark, is your banana portion is under 120 grams? :-P
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Permalink Reply by Rich Simpson on
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How about :
Stretching/foam roller
10 hours of sleep
Soaking in a new product, "Soak Fitness"
Massage
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Hey Rich!
Stretching definitely plays an important part, especially as we are not 18 anymore... Never used a foam roller myself I usually use my hands or the walls for the hard to reach part since I'm always on the go!
I haven't tried soak yet, how do you feel in there? Is the smell alright too?
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Permalink Reply by Robert Williams on
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PROTEIN! PROTEIN! PROTEIN!
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No doubt!! The building blocks of our bodies... Have you ever tried BCAA's (branched chain amino acids)?
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Permalink Reply by Maybe brown on
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Things i do after a match.
-I'm very prone to injury, and cramps during long play. (bummer). What i usually do is keep a small bag of pumpkin seeds in my tennis bag, since magnesium is essential for the entire body, (inflammation)
-I also keep protein powder in my bag, and just mix it with water after i'm done playing. (I like to use One World Whey; just a preference)
-I drink some Cocnut Water (Harmless Harvest, again just preference), and tons of water.
-Sleep, at least 11.5 hours. =) I have to be better then Fed in something haha jk. I don't sleep much actually haha.
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