Strategies for optimizing
recovery in hockey players
Marc FRANCAUX
Faculté des Sciences de la Motricié (FSM)
Université catholique de Louvain
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Is there a single strategy
easy to use, legal, cheap
and efficient to optimatize
recovery after exhaustive
exercise?
Yes !
Sleep well !
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Sleeping is not wasting time !
• Sleep has numerous important physiological and cognitive
functions that may be particularly important to elite athletes
• Sleep deprivation can have significant effects on athletic
performance
• Compromised sleep may also influence learning, memory,
cognition, pain perception, immunity and inflammation.
• Changes in glucose metabolism and neuroendocrine
function as a result of chronic, partial sleep deprivation may
result in alterations in carbohydrate metabolism, appetite,
food intake and protein synthesis.
(Halson Sports Med 44 (Suppl 1):S13–S23, 2014
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Hypnogram
Stage 1
Stage 2
Stage 4 is essential for good Stages 3 - 4
recovery in sportsman
REM
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Sleep disturbances before
competition
• 66 % of athletes report sleep disturbances before an
important competition
• Amongst these athletes
– 70 % report problems falling asleep
– 43 % reported waking up early in the morning
– 2 % reported waking up at night
• Reasons for poor sleep are :
– thoughts about the competition (77 %)
– nervousness about the competition (60 %)
– unusual surroundings (29 %)
– noise in the room (17 %)
(Erlacher et al. J Sports Sci. 2011;29:859–66)
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Sleep disturbances during
normal training
• Often due to poor sleep habits
– Late bedtime
– Watching television/screen in bed
– Irregular bedtimes
•
•
•
•
•
Poor routine as a consequence of early training sessions
Nocturnal waking to use the bathroom
Caffeine use
Excessive thinking/worrying/planning
Low caloric intake
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Sleep extension (10h/night)
(Mah et al. Sleep. 2011;34:943–50)
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Sleeping pills
• There is no drug which can mimic or induce a
“physiological” sleep !
•
Sleeping pills induce a “pharmacological” sleep
• Thus, it is the business of the doctor
• The non-benzodiazepines (zolpidem) taken in bed have a
spectrum of action and side-effects which make them
acceptable for occasional use in athletes
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Practical implications
• Athletes should focus on utilizing good sleep hygiene to
maximize sleep quality and quantity (10h/d)
• High CHO foods such as white rice, pasta, bread, and
potatoes may promote sleep. They should be consumed
more than 1 h before bedtime
• Diets high in fat may negatively influence total sleep time
• Melatonin, tryptophan and valerian are maybe helpful
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Scouting of high level field
hockey players
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Scouting of high level field
hockey players
Distance (m)
Mean
Range
10,080
(9,700-10,500)
- Walk (m)
4,464
- Jog (m)
4,634
- Stride (m)
728
- Sprint (m)
253
Average velocity (m/s)
2.4
(2.2-2.5)
Instantaneous velocity (m/s)
8.92
(8.49-9.22)
Energy expenditure (Kcal)
947
(874-1051)
Average heart rate (b/min)
135
(184-189)
Maximal heart rate (b/min)
187
(184-189)
(Konarski J Hum Sports Exerc 5: 43-58, 2010)
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Consequently …
•
Negative fluid balance
•
Glycogen depletion
•
CNS fatigue
•
Disturbance in muscle structure
•
Reduced contractile function
•
Inflammatory response
•
Oxidative stress
•
Perceptual soreness
•
Delayed return to optimal
performance
(Minett and Duffield Front Physiol 5: 24, 2014)
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Possible strategies for improving
recovery in hockey players ?
• Nutritional
– Fluid replacement, CHO, proteins, electrolytes, supplements
• Exercise
– Cooling-down, streching
• Pharmacological
– Anti-inflammatory, anti-oxidant, vitamins, electrolytes
• External
– Massage, sauna, steam-room, spa, warm water immersion, cold water
immersion, contrast water therapy, whole body cryotherapy, compression
socks, full leg compression, under-water massage, hypoxia, hyperoxia,
electrostimulation ….
• Psychological
– debriefing, emotional recovery, mental toughness skills and relaxation
techniques
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0
Wager et al. Science 303, 1162-7, 2004
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What tells the litterature ?
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Comparison between
3 strategies
• Evaluation of the effectiveness of recovery strategies on
physical performance during a 3-day basket-ball
tournament
• 3 groups
– carbohydrate + stretching (7.7 g · kg −1 · day −1, s = 1.7; ‘n = 9)
– cold water immersion (11°C, 5 × 1; n = 10)
– full leg compression (18 mmHg, ∼18 h; n = 10)
• Physical tests
• Tournament elicites small to moderate impairments in
physical test performance
• Cold water immersion appears to promote better restoration
of physical performance than CHO + stretching routines and
compression
garments
(Montgomery et al. J Sports Sc. 26: 1135-45, 2008)
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Conclusions
• The current evidence base shows that CWT is superior to
using passive recovery
• The magnitudes of these effects may be most relevant to
an elite sporting population
• There seems to be little difference in recovery outcome
between CWT and other popular recovery interventions
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• 3 groupes: Ctrl, massage or cold water immersion
• Match – intervention – tests 24H after intervention
• Women had a lower perception of fatigue in cold-water
immersion than massage at any testing time
• Jump performance was greater after cold-water immersion
than the control condition
• No effect of any of the recovery interventions on repeatedsprint measures
• Cold-water immersion is more useful than massage in the
recovery from basketball matches
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Balance protéique nette
Net protein balance
Exercice
Repos
Wolfe, AJCN, 2000
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Balance protéique nette
Net protein balance
Acides
aminés
Exercice
Repos
Wolfe, AJCN, 2000
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Balance protéique nette
Net protein balance
Exercice
Acides Exercice
aminés + acides
aminés
Repos
Wolfe, AJCN, 2000
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Bohé et al. J Physiol 532, 575-9, 2001
Rasmussen et al. JAP 88:386-92,2000
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AA and protein synthesis
0.15
Muscle protein
synthesis (%.h-1)
0.10
0.05
0.00
Fasted
Complete
meal
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AA and protein synthesis
0.15
Muscle protein
synthesis (%.h-1)
0.10
0.05
0.00
Fasted
Complete
meal
All 20
AA
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AA and protein synthesis
0.15
Muscle protein
synthesis (%.h-1)
0.10
0.05
0.00
Fasted
Complete
meal
All 20
AA
Only
8 EAA
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AA and protein synthesis
0.15
Muscle protein
synthesis (%.h-1)
0.10
0.05
0.00
Fasted
Complete
meal
All 20
AA
Only
8 EAA
Leucine
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Leucine regulates
protein synthesis
Deldicque et al. Amino Acids 35:147-155, 2007
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Control of protein
synthesis
Pasiakos & McClung Nut. Rev. 69: 550-57, 2011
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Practical recommendations
• 0.2 – 0.4 g.kg-1.h-1 proteins containing at least
0.03 g.kg-1.h-1 leucine
• 0.8 g x kg-1 x h-1 CHO
• 5-6 times/day
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Proposal of recovery planning for
field-hockey players
Time post-match
Intervention
Goal
Immediately
500 ml water + 4% CHO + electrolytes
30 min
500 ml water + 6% CHO + 25g PRO
+ Protein synthesis
30-60 min
Cooling-down (biking, swimming or
very low pace jogging)
Oxygenation +
vascularisation
60 min
500 ml water + 8% CHO + electrolytes
60-120 min
Cold water immersion or Contrast
water therapy
120 min
500 ml water + 8% CHO + 25g PRO
120-180 min
Debriefing + emotional recovery (+
relaxation)
180 min
500 ml water + 8% CHO + electrolytes
Rehydration
 Muscle soreness
 Inflammation
Psychological
recovery
HAVE FUN
Dinner
Complete meal (+ 1 glass red wine)
Before sleeping
Cottage cheese + sugar
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Thank you for your
attention !
Marc FRANCAUX
Faculté des Sciences de la Motricité (FSM)
Université catholique de Louvain
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