Published June 6, 2023, 11:20 a.m. by Bethany
Nutrition is a fundamental aspect of post-game football recovery. Apart from the foods you're consuming, what you drink also plays an important role.
In this video, we will go over 6 drinks that can help you enhance and speed up your post-game/-training recovery in football.
#football #soccer #drinks #recovery #postgame #postmatch #matchday #gameday #nutrition
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00:47 - TOP 6 Recovery Drinks For football (& HOW To Use Each)
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[1] Wilson PB. Ginger (Zingiber officinale) as an Analgesic and Ergogenic Aid in Sport: A Systemic Review. J Strength Cond Res. 2015 Oct;29(10):2980-95. doi: 10.1519/JSC.0000000000001098. PMID: 26200194.
[2] Pritchett K, Pritchett R. Chocolate milk: a post-exercise recovery beverage for endurance sports. Med Sport Sci. 2012;59:127-134. doi: 10.1159/000341954. Epub 2012 Oct 15. PMID: 23075563.
[3] Amiri M, Ghiasvand R, Kaviani M, Forbes SC, Salehi-Abargouei A. Chocolate milk for recovery from exercise: a systematic review and meta-analysis of controlled clinical trials. Eur J Clin Nutr. 2019 Jun;73(6):835-849. doi: 10.1038/s41430-018-0187-x. Epub 2018 Jun 19. PMID: 29921963.
[4] Matsumura MD, Zavorsky GS, Smoliga JM. The Effects of Pre-Exercise Ginger Supplementation on Muscle Damage and Delayed Onset Muscle Soreness. Phytother Res. 2015 Jun;29(6):887-93. doi: 10.1002/ptr.5328. Epub 2015 Mar 18. PMID: 25787877.
[5] Black CD, O'Connor PJ. Acute effects of dietary ginger on muscle pain induced by eccentric exercise. Phytother Res. 2010 Nov;24(11):1620-6. doi: 10.1002/ptr.3148. PMID: 21031618.
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You may also like to read about:
two major factors contributing to
football success are training and
recovery have one without the other and
you're gonna fail to succeed in the
sport now you all know me sleep and
nutrition form the base of the recovery
pyramid so in today's video i'm gonna
talk about nutrition and more
specifically i'm gonna go over six
recovery drinks that you can include in
your post game or training diet so what
are we looking for inside a recovery
drink you might ask yourself the first
and most obvious nutrient we're after is
protein however along with protein there
are also some other nutrients like
simple carbohydrates and electrolytes
whose purpose is to replenish the fluids
and nutrients you have lost
it is really hard to find a drink that
includes all these nutrients and that is
why you might want to consider a
combination of drinks or just opt for a
drink and a nutritious meal or snack to
cover your needs let's kick this video
off with water now before you skip the
video i want to share with you a quick
and easy rehydration method you can use
after your games or training sessions
after the whistle has been blown your
body is close to a dehydrated state you
want to combat that by replenishing
those fluids a simple rehydration method
that is really popular in the sports
industry is to weigh yourself before and
after the game for every kilogram you
lose you shall replenish that with 1 to
1.5 liters of water immediately after
exercising having said that i would now
like to talk about another way you can
rehydrate but also replenish some of
those other nutrients you've lost and
that leads me to the next recovery drink
which is sports drinks except for being
great for performance sports drinks are
also really effective recovery drinks
after exercising your body hasn't only
lost fluids but it also got its glycogen
and mineral stores depleted sports
drinks can be used to replenish all
those nutrients you've lost and bring
your body closer to its baseline levels
again for recovery purposes i would
highly suggest an isotonic or hypertonic
drink to quickly bring your nutrient
levels back to normal again either
consume it directly after exercising or
alongside your post-game meal or snack
now the next drink will probably blow
your mind away it's now time to talk
about chocolate milk yup you heard that
right in fact chocolate milk has been
proven to be a great recovery drink for
athletes and a tasty one for sure it's
great content and weighing pin cassian
protein and simple carbohydrates makes
it a great recovery drink that ticks off
the basic boxes of recovery but the
benefits don't stop there the minerals
it contains make it an even better
option amongst those other recovery
drinks available in the market it might
not be the ideal one because of the
sugar content but it definitely is a
great convenient and tasty option many
of you are going to love after a hard
training session or game now another
drink you would greatly enjoy is a
protein shake similar to chocolate milk
protein shakes are high in proteins and
can also fulfill your desire for
something sweet and convenient what i
would suggest is taking casein protein
before falling asleep as this is a slow
digesting protein that will aid the
muscle protein synthesis process even
while you're asleep having said that
choosing a whey protein powder would
definitely not destroy your recovery
gains of course you might also want to
consider a recovery smoothie similar to
chocolate milk and protein shakes
recovery smoothies can be really high in
proteins however based on the things you
add into the smoothie you can also
replenish your glycogen and mineral
stores in fact there are shakes you can
do that could even replace a whole meal
this of course is a convenient choice
for many players with a really good
nutritional value by pausing the video
right now you'll be able to see one of
the many smoothie recipes you can find
by clicking the link in the description
and now moving on to the last drink i
would suggest for recovery if you have
ginger shots ginger is believed to be a
great choice when it comes to managing
pain inflammation and soreness it is
full of antioxidants and has
anti-inflammatory properties making it
great for your overall recovery and
health it also seems to be great for
your digestive health and immune
function although the research is still
pretty limited on ginger shots including
them in your weekly diet seems to give
your immune system a great boost and
help you feel and recover better but
also faster i guess it's a matter of
trial than ever so i would definitely
try this out and see how my body reacts
to it so guys we talked about recovery
today but what about the other
ingredients of success performance and
training well i want you to watch this
video next so you can learn how these
drinks can help you optimize your game
day and training performance
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