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Factsheets&PracticalRecommendationsforBA’sHighPerformancePrograms

Sleep–Nutrition–Training–Recovery–Travel

November,2015MarkusKlusemann,PhD

CentreofExcellence-AssistantCoachMen

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SleepFactsheetSleepisoneofthebestformsofrecovery.Followtheseguidelinestoensureyouaregivingyourmindandbodythebestpossibilitytoimprovefromyourtraining.Guidelinesarebasedonarecentreviewonsleepforsoccerplayers(Nedelecetal.2015)

1. Ensureaminimumof8hourssleepeverynight,ideally9-10hourssleep.Sleepextensionmayimproveperformance(Mahetal.2011)andreducesinjuryrisk;1.7xhigherwithsleepbelow8hrs.(Milewskietal2014)

2. Maintainasleeproutine.Gotobedandwakeupatasimilartimeeachday

whilestillensuringmaximalsleepquantity.Avoidusingthesnoozebutton.

3. Createahigh-qualitysleepingenvironment:Electronicandlightfree.Sleepinadark,quiet,coolroom.Makesureyouareinacomfortablebed.

4. Avoidelectronicstimulants(brightscreens)30minutespriortosleep.I.e.

nosmartphones/tabletsinbed.

5. Drinkaglassofmilkand/orcherrytartjuicebeforegoingtobed.

6. Trymeditationand/orbrainentrainmenttechniquespriorgoingtobed.SmilingMindisagoodAppforthis.

7. Increasesleepquantitythroughnapsintheearlyafternoonupto30min.

References:Mah,CD,Mah,KE,Kezirian,EJ,Dement,WC.Theeffectsofsleepextensionontheathleticperformanceofcollegiatebasketballplayers.Sleep2011;34(7),948-952Nedelec,M,Halson,S,Delecroix,B,Abaidia,AE,Ahmaidi,S,Dupont,G.SleepHygieneandRecoveryStrategiesinEliteSoccerPlayers.SportsMedicine2015MilewskiMD,SkaggsDL,BishopGA,PaceJL,IbrahimDA,WrenTA,BarzdukasA.Chroniclackofsleepisassociatedwithincreasedsportsinjuriesinadolescentathletes.JournalofPediatricOrthopaedics.2014Mar;34(2):129-33

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NutritionfactsheetPre-training/Pre-gameOrganicBeetrootjuice/Nitrates–>8mmol/Lofnitrate(equivalenttotwobeetrootjuiceshots)for2-7daysShort-termdietarynitratesupplementationcanimproveintermittentexerciseperformance(Jones2014,Wylieetal2013)Creatine-20gCrmonohydrateperdayfor5-7days(Rapidloadingphase)or3gperdayfor28days(slowloadingphase(Hultmanetal1996);2-3g/day(maintenance)Creatinesupplementationcanincreaseperformanceduringhigh-intensityexercise(Sahlin2014)Sodiumbicarbonate–Dose0.3g/kgbodymass.Spreadoutconsumptionstarting2-3hourspriortoexerciseandwithacarbohydraterichmealtoreducegastrointestinalupset(Carr,Hopkinsetal2011)BicarbonateincreasesextracellularbufferingcapacityandlactateH+removalfrommuscle,thusincreasingthecapacityoftheanaerobicglycolyticpathway.Toavoidgastrointestinaldiscomfort,dividingthedoseintoseveralsmalldoseswithfluidandfoodand/orsupplementingoverseveraldayspriortocompetitionisrecommended.(Sahlin2014)BetaalanineBeta-alaninesupplementationcanincreasemusclecarnosineconcentrationandthereforemusclebuffercapacity.Largedoses200-300gover7-12weeksperiodsarerequired(~6.4g/dfor6weeks).(Sahlin2014,Saunders2012).Anintakeof~1.2g/dcanmaintainemusclecarnosinestoresonceelevated(Stegen2014).Caffeine-~3-6mg/kgconsume30-60minpriortoexerciseCaffeineiseffectiveinenhancinghigh-intensityexerciseofprolongednature.(Goldsteinetal2010)Carbohydrate:AdequateCHO(1-4g/kgbodymass)in1-4hpre-gametoensuremuscleglycogenstoresareoptimal(Burke,2015)DuringWaterand/orsportsdrinkHydration&electrolytereplenishment~50-60mmol/LNa,10-20mmol/LK(Burke&Cato,2015)Caffeinechewinggum(Russeletal2014)Post-exerciseChocolatemilkMilkasapost-sessionorprebedtimedrinkmayprovideananabolicstimulus,improvemuscle-damagerepairandpositivelyinfluencesleep.(Nedelecetal2015).

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Montmorencycherryjuice2x30ml/dayTartcherryjuicecanenhancetherecoveryprocessandimprovesleepquality(Nedelecetal2015).Whey-proteinAfteratrainingsessionormatch,muscularstoresofCHOaredepleted.ConsumingCHOand20-25gofproteinduringrecoveryhasbeenshowntopositivelyaffectsubsequentexerciseperformanceandcouldbeofbenefitfortheathletesinvolvedinmultipletrainingorcompetitionsessionsonthesameorconsecutivedays.(Beelenetal2010)

VitaminsVitaminsCandEmaystrengthentheantioxidantdefensesystembydecreasingreactiveoxygenspeciesofathletesinvolvedinmaximal-orhigh-intensityexercise(Nazirogluetal2010)

References:Jones,AM.DietaryNitrateSupplementationandExercisePerformance.SportsMedicine2014,44(Suppl1):S35-S45

Sahlin,K.MuscleEnergeticsDuringExplosiveActivitiesandPotentialEffectsofNutritionandTraining.SportsMedicine2014,44(Suppl2):S167-S173

Russel,M,West,DJ,Harper,LD.,Kilduff,LP.Half-TimeStrategiestoEnhanceSecond-HalfPerformanceinTeamSportsPlayers:AReviewandRecommendations.SportsMedicine2014,45(3)

BeelenM,BurkeLM,GibalaMJ,etal.Nutritionalstrategiestopromotepostexerciserecovery.IntJSportNutrExercMetab.2010;20:515–532

NazirogluM,KilincF,UguzAC,etal.OralvitaminCandEcombinationmodulatesbloodlipidperoxidationandantioxidantvitaminlevelsinmaximalexercisingbasketballplayers.CellBiochemFunct.2010;28:300–305.

HultmanE,SoderlundK,TimmonsJA,CederbladG,GreenhaffPL.Musclecreatineloadinginmen.JApplPhysiol1996;81:232-7

CarrAJ,HopkinsWG,GoreCJ/Effectsofacutealkalosisandacidosisonperformance:ameta-analysis.SportsMed2011;41:801-14

Saunders,B,Sunderland,C,Harris,RC,&Sale,C.(2012).Beta-alaninesupplementationimprovesyoyointermittentrecoverytestperformance.JIntSocSportsNutr,9,39.doi:10.1186/1550-2783-9-392783.

Burke,L,&Cato,L.(2015).Supplementsandsportsfood.InL.Burke&V.Deakin(Eds.),Clinicalsportsnutrition(5thed.,pp.493-591).NorthRyde,NSW:McGraw-HillEducation.

Burke,L.(2015).PreparationforCompetition.InL.Burke&V.Deakin(Eds.),Clinicalsportsnutrition(5thed.,pp.346-376).NorthRyde,NSW:McGraw-HillEducation.

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TrainingPlanningandmonitoringtrainingloadsensuresoptimaladaptationtotrainingstimuliandreducesinjuryrisk.Variousmethodsareavailabletomonitorinternal(RatingofPerceivedExertion-RPE,HeartRate)andexternaltrainingloads(accelerometry,locolpositioningsystems,notationalanalysis,videoanalysis).Guidelinesarebasedonrelevantstudiesoftrainingloadmonitoring:

1. Avoidacutetrainingspikesthatare150%abovethechronictrainingload

2. Avoidtrainingloadsbelow60-80%ofthechronictrainingload(Garcia-Pallaresetal2010,AISwhitepaper2015)

3. Adjustreturntosportloadsaccordingtothedurationofforcedrest.A

simpleguidelinetofollowisaone-to-oneratio,i.e.1daymissed-1daymodifiedtraining;1weekmissed–1weekmodifiedtrainingdependingonseverityandinjury/illness(AISwhitepaper2015)

4. Thelessnumberofplayersyouhaveinadrill,thehigherthetrainingload.

Forexample,2on2isharderthan4on4.Adjusttheintensityofyourtrainingsessionbytakingtheloadofeachdrillintoaccount.(Klusemannetal.2012)

5. Reducetrainingmonotonybyvaryingthevolumeand/ortheintensityof

eachsessionwithinaweek.Additionally,ensuredifferentformsofexercise/cross-trainingtakesplaceforaperiodoftimewithintheyear.

6. Restdays–24-48hofrestshouldbescheduledintotheweek

7. Takehighstressperiods,e.g.academicexamsintoaccount.Doublethe

injuryriskduringtheseperiods(Mannetal2015).References:Klusemann,MJ,Pyne,DB,Foster,C.,Drinkwater,EJ.Optimisingtechnicalskillsandphysicalloadinginsmall-sidedbasketballgames.JournalofSportSciences201230(14),1463,1471García-PallarésJ1,Sánchez-MedinaL,PérezCE,Izquierdo-GabarrenM,IzquierdoM.Physiologicaleffectsoftaperinganddetraininginworld-classkayakers.Medicine&ScienceinSports&Exercise.2010Jun;42(6):1209-14Mann,B,Bryant,K,Johnstone,B,Sayers,SP.Theeffectofphysicalandacademicstressonillnessandinjuryindivision1collegefootballplayers.JournalofStrength&ConditioningResearch2015

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RecoveryInterventionsHydrotherapyColdwaterimmersionhasshowntoimproverecoverymorethanothermodalities(stretching/massage/compressiongarments)followingbasketballcompetition(Delextratetal2013,Montgomeryetal2008).Itmayhoweverdisruptstrengthtrainingadaptationsandshouldbeusedcautiouslyinconjunctionwithstrengthtraining(Robertsetal2015).Recommendation:Coldwaterprotocols(coldwatertemperature~11-16oC)Iffatigued/tired:7x1minwarm–1mincoldor3x2minwarm–2mincoldIfsore:3x1minwarm–3mincoldor10mincoldHot/coldshowers(ifpool/coldtubunavailable)Iffatigued/tired:5x1minwarm–1mincoldor7mincoldIfsore:5x30secwarm–2mincoldor10mincoldMassageManyathletesconsidersportsmassageasanessentialpartoftheirtrainingandrecoveryroutineandcombinedwithstretchingcanhaveapositiveimpactonrecovery(Calleja-Gonzalezetal.2015)

Recommendation:Getasoft-tissuemassageoruseself-massagetechniques1-2timesaweek

Compressiongarments/bootsCompressiongarmentappearstofacilitateenhancedrecoveryofmusclefunctionandreducemusclesoreness(Hilletal.2015)

Recommendation:Wearcompressiongarmentsfor~2hrspost-exerciseorduringsleep(butonlyiftheydon’tdisruptyoursleep,sleepismoreimportant!).

FoamRollingFoamrollingwasbeneficialinattenuatingmusclesorenesswhileimprovingverticaljumpheight,muscleactivationandrangeofmotion(Macdonaldetal2014)Recommendation:Foamroll~15-20minafterahigh-intensitytrainingsession

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References:DelextratA,Calleja-GonzálezJ,HippocrateA,etal.Effectsofsportsmassageandintermittentcold-waterimmersiononrecov-eryfrommatchesbybasketballplayers.JSportsSci.2013;31:11–19

MontgomeryPG,PyneDB,HopkinsWG,etal.Theeffectofrecoverystrategiesonphysicalperformanceandcumulativefatigueincompetitivebasketball.JSportsSci.2008;26:1135–1145.

Hill,JA.,Howatson,G,vanSomeren,K,Leeder,J,Pedlar,C.Compressiongarmentsandrecoveryfromexercise-inducedmuscledamage:ameta-analysis.BritishJournalofSportsMedicine.2013

MacdonaldGZ,ButtonDC,DrinkwaterEJ,BehmDG.Foamrollingasarecoverytoolafteranintenseboutofphysicalactivity.MedSciSportsExerc.2014;46(1):131-42

Roberts,LA.,Raastad,T,Markworth,JF.,Figueiredo,VC.,Egner,IM.,Shield,A,Cameron-Smith,D,Coombes,JS.,Peake,JM. Post-exercisecoldwaterimmersionattenuatesacuteanabolicsignallingandlong-termadaptationsinmuscletostrengthtraining.TheJournalofPhysiology2015,;593(18)

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TravelCompressionssocksItisrecommendedthatathlete’stravelinmedicalgradecompressionsocks(Vaileetal2010)

FoodEnsureappropriatefoodintakeatdestination.Airplanefoodmaybenotidealforyourathletes.Pre-planandorganizeownfoodfortravelifrequired.HydrationLimitingingestionofdiureticssuchascaffeineandalcoholinflightanddrinkingfluidsmaydecreasetheseverityofjetlagandtravelfatigueaswell(Lee&Galvez2012).Recommendation:ensureathleteshavetheirowndrinkbottleanddrinktothirstduringtheflight.SleephygieneSleephygienerecommendationsmayhelpwithreducingthesleepdebtaccumulatedfromlong-haulairtravel(Fowleretal2015).

Recommendation:Ideallysleepaccordingtodestinationnighttimeduringtraveltoreducesleepdebtfollowingtravel.Usenoisecancellingheadphones,eyemaskandneckpillowtoimprovecomfort.TimeofarrivalatdestinationAimtominimisethetimebetweenthelastfullsleepperiodattheplaceofdepartureandthefirstfullsleepperiodatthedestination.(Waterhouseetal2002)Fulladaptationtothenewtimezoneisnotalwaysrecommended,especiallyinthecaseofshorttrips(1-2days).Individualsareunlikelytofullyadapttothenewtimezoneoveradayortwo.Therefore,isfeasible,stayon‘hometime’.Adaptationishoweverrecommendedforlongertrips(≥3-4days)(Arendt2009)BrightlightexposureLightexposureistheprimarycueforcircadianrhythms.Exposuretobrightlightofadequateintensityanddurationcanadvanceordelaycircadianrhythms,dependingonthetimingofexposure.Thesetechniquesrequirecarefulcompliancebyavoidingunwantedlightexposure,eveningsocialnightlifepreflight,andlast-minutepacking(Lee&Galvez2012,Forbes-Robertsonetal2012).

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References:Fowler,PM.,Duffield,R,Morrow,I,Roach,G,Vaile,J.Effectsofsleephygieneandartificialbrightlightinterventionsonrecoveryfromsimulatedinternationalairtravel.EuropeanJournalofAppliedPhysiology2015;115,541-553

WaterhouseJ,EdwardsB,NevillA,etal.Identifyingsomedeterminantsof“jetlag”anditssymptoms:astudyofathletesandothertravellers.BrJSportsMed.2002;36:54-60

ArendtJ.Managingjetlag:someoftheproblemsandpossiblenewsolutions.SleepMedRev.2009;13(4):249-256

Lee,AandGalvez,JC.JetLaginAthletes.SportsHealth.2012May;4(3):211–216.

Forbes-Robertson,S,Dudley,E,Vadgama,P,Cook,C,Drawer,SandKilduff,L.CircadianDisruptionandRemedialInterventions.EffectsandInterventionsforJetLagforAthleticPeakPerformance.SportsMedicine2012;42(3),185-208

Vaile,J,Halson,S,Graham,S.RecoveryReview–Sciencevs.Practice.ASCA.2010,1.