The Third Half: a Real Issue for Post-Match Recovery? [Le Meur ICTS 2014]

1. THE THIRD HALF: A REAL ISSUE
FOR POST-MATCH RECOVERY?
Yann LE MEUR
November 19th, 2014
Sevilla, Spain
@YLMSportScience

2. INTRODUCTION
To optimize
post-match
recovery,
identify the
origins of
fatigue first

3. MUSCLE DAMAGES & SORENESS
❶ Promote muscle protein
synthesis
& Reduce muscle soreness
Krustrup et al. EJAP 2011
West et al. JSMS 2014
-24h +24h +48h +96h
Football
Rugby 7s
Australian Football

4. GLYCOGEN STORES DEPLETION
❷ Promote glycogen resynthesis
Krustrup et al. 2011
Jardine et al. 1988
Football Rugby

5. DEHYDRATION
• 20 high-profile soccer players were studied during
match play at 31.1°C.
• A large correlation was observed between the net
fluid loss during the game and the fatigue index in
the post-match sprint test (r=0.73).
❸ Promote rehydration

6. MENTAL FATIGUE
❹ Facilitate
mental
recovery
• 10 semi-professional soccer players completed a 90-minute laboratory-
based treadmill protocol replicating the activity profile of soccer match-play.
• 2 separate trials were performed in randomised order, with and without the
added stressor of a continuous grid-based vigilance task.

7. MAIN OBJECTIVES OF POST-MATCH RECOVERY

8. « IDEAL » POST MATCH RECOVERY PROTOCOL
Hydration Milk
chocolate
End of the
match
Cold bath
10min at 12°C
Meal: Soup, pasta,
meat/salmon, cake
Sleep!

9. THE REALITY!
Hydration Milk
chocolate
End of the
match
Cold bath
10min at 12°C
“Sleep”Fiesta

10. ALCOHOL PARTIAL SLEEP
DEPRIVATION+
THE REALITY!

11. MUSCLE
REPAIR
GLYCOGEN
RESYNTHESIS
REDHYDRATION
MENTAL RECOVERY
THE REALITY!

12. POST MATCH ALCOHOL CONSUMPTION
Prentice et al. JSMS 2014a, b
• Large variability in alcohol use between sports,
• Large variability in alcohol use between athletes,
• Focus on alcool abuse reported in some studies
conducted in team sports players.
• 13 +19 rugby players, carried
out their usual post-game
behaviour
13 players: 2 ranked 5 & 8 ranked 6
῀10g of alcohol
20 standard
drinks = 8 pints
of beer at 5%!
19 players: 7 ranked 5 & 10 ranked 6 + 2 x <5

13. EFFECTS OF ALCOHOL ON MUSCLE RECOVERY
 10 healthy males,
 300 maximal eccentric contractions of the
quadriceps muscles,
 1g of alcohol per kg bodyweight (as vodka and
orange juice) or an isocaloric, isovolumetric non-
alcoholic beverage.
↘↘ ↘↘
↘↘ ↘↘
↘↘ ↘↘

14. EFFECTS OF ALCOHOL ON MUSCLE RECOVERY
References Protocol
Performance
parameters
unaffected by
ALC
Negative effect of ALC
Barnes et al. JSS
2012 1 g of alcohol per kg of
body mass after a rugby
match
• Scrummaging
• 15m sprint
performance
• Drill
performance
↘ CMJ
Murphy et al. JSCR
2012
MVC
↘ CMJ
↘ Peak torque
↘ Time to peak Torque
Prentice et al.
JSMS 2014a
Customary behaviour
group (n=13), or
recommended
behaviour group (n=13),
after a rugby game
• MVC
• CMJ
Ø
Prentice et al.
JSMS 2014b
19 male rugby players
reproducing their
customary behaviour
• 6m & 40m
sprint perf
• MVC
↘ CMJ

15. EFFECTS OF ALCOHOL ON MUSCLE RECOVERY
1 g of alcohol per kg of body
mass after a rugby match
= 3 pints of a beer at 5%
Minimal effect on muscle
damage or inflammation
markers during post-match
recovery
Murphy et al. JSCR 2012

16. Parr et al. PloS One 2014
8×5 leg extension, 80% 1RM followed by continuous (30min
moderate intensity) & HIT cycling (10×30s, 110% PPO).
 500 mL of whey protein (25 g; PRO)
 Alcohol (1.5 g·kg body mass⁻¹) co-ingested with protein (ALC-PRO)
 or an energy-matched quantity of carbohydrate also with alcohol
(25 g maltodextrin; ALC-CHO).
80kg: 120g of alcohol = 150mL of alcohol ~ 5 pints of a beer at 5%
EFFECTS OF ALCOHOL ON MUSCLE RECOVERY

17. Barnes et al. EJAP 2011
 10 healthy males,
 300 maximal eccentric contractions of the
quadriceps muscles,
 0.5 g of alcohol per kg bodyweight (as vodka
and orange juice) or an isocaloric, isovolumetric
non-alcoholic beverage.
80kg: 40g of alcohol ~ 1 ½ pint of 5% beer
Consumption of a low dose of alcohol after damaging
exercise appears to have no effect on the loss of force
associated with strenuous eccentric exercise
EFFECTS OF ALCOHOL ON MUSCLE RECOVERY

18. EFFECTS OF ALCOHOL ON THE HYDRATION STATUS
There appears to be no difference in recovery from dehydration whether the
rehydration beverage is alcohol free or contains up to 2% alcohol, but drinks
containing 4% alcohol tend to delay the recovery process
Shirreffs et Maughan JAP 1997

19. Desbrow et al. IJNSEM 2014
1h
Weight loss x 1.5
2.3%
4.8%
EFFECTS OF ALCOHOL ON THE HYDRATION STATUS

20. Burke et al. JAP 2003
EFFECTS OF ALCOHOL ON THE GLYCOGEN RESYNTHESIS
« The most important effects of alcohol
intake on glycogen resynthesis are likely
to be indirect, by interfering with the
athlete’s ability or interest to achieve the
recommended amounts of CHO required
for optimal glycogen restoration.
Athletes are therefore guided to follow
the guidelines for sensible use of alcohol
in sport, in conjunction with the well-
supported recommendations
for recovery eating. »
↘↘

21. • 9 male Rugby players,
• 2 matches: a control or alcohol ingestion session.
• 4 h post-match, 1 g of ethanol per kg bodyweight or a
caloric and taste-matched nonalcoholic beverage.
• Testing before the match, immediately post-match, 2
hours post-, and 16 hours
• Cognitive test (modified Stroop test).
Murphy et al. JSCR 2013
EFFECTS OF ALCOHOL ON COGNITIVE PERFORMANCE

22. POST-MATCH SLEEP
Prentice et al. JSMS 2014a,b
13 +19 rugby players, carried out their usual post-game
behaviour
13 players: mean score was 2.3 = 1 – 4 hours!
19 players: mean score was 2.9 = 3 hours!

23. SLEEP DEPRIVATION & MENTAL FATIGUE
Sleep restriction can be
generally associated with:
↘ Cognitive Performance
↘ Alertness
↗ Reaction Time
↘ Memory
↘ Decision Making
↗ Sleepiness
↘ Overall Mood States

24. Feige et al. ECSR 2006
Normal social drinking
(0.3 g of alcool / blood L)
Alcohol abuse
(1.0 g of alcool / blood L)
Short-term moderate alcohol
consumption did not
significantly alter objective or
subjective parameters of sleep
Influences sleep in the first half
of the night, resembling the
effectsof a short-acting hypnotic
drug, including a suppression of
phasic aspects of REM sleep.
Presence of withdrawal effects
(increased light sleep) during the
latter part of these nights
EFFECTS OF ALCOHOL ON SLEEP

25. SLEEP DEPRIVATION & GLYCOGEN RESYNTHESIS
0
50
100
150
200
250
300
350
400
Pre Post +30h
Glycogenconcentration(mmol/kgdw)
Sleep deprivation
Control
• 10 male team-sport athletes
• ‘Baseline’ session and 2
consecutive-day experimental
trials separated either by a
normal night’s sleep (Control) or
no sleep (SDEP1 and SDEP2)
• Each session included a 30-min
graded exercise run and 50-min
intermittent-sprint exercise
protocol, including a 15-m
maximal sprint every minute and
self-paced exercise
bouts of varying intensities.
Skein et al. MSSE 2011

26. Krustrup et al. EJAP 2011
-7 professional soccer
players,
- Biopsies pre, post +24h,
+48h & +72h post match.
- Controlled High CHO
diet (9.5g/kg/day)
SLEEP DEPRIVATION & GLYCOGEN RESYNTHESIS
It may be of particurar concern after a
match inducing muscle damages

27. 0
2
4
6
8
10
12
14
16
18
0-24h 24-48h
Glycogenresynthesis(mmol/kgdw/h)
Cycling
Soccer
Gunnarsson et al. SJMSS 2013
Kiens & Richter AJP 1998
This phenomenon may be related to muscle damages.
►Key role of eccentric training to reduce muscle damages!
SLEEP DEPRIVATION & GLYCOGEN RESYNTHESIS
It may be of particurar concern after a
match inducing muscle damages

28. EXCESSIVE THIRD-HALF CAN DESTROY POST-
MATCH RECOVERY

29. Keep in mind
that recovery is
mainly about
education
Find the best way
to convince your
players!

30. GUIDELINES TO SURVIVE A NIGHT WITH TEAM MATES

31. GUIDELINES TO SURVIVE A NIGHT WITH TEAM MATES

32. 32
OVERREACHING

33. TYPICAL SYMPTOMS ASSOCIATED WITH
OVERREACHING IN SOCCER PLAYERS
Brink et al. SJMSS 2012

34. Matos et al. MSSE 2011
MOST COMMON PHYSICAL SYMPTOMS OF NON FUNCTIONAL
OVERREACHING & THE OVERTRAINING SYNDROME
Potentialy exacerbated by excessive
and/or frequent third-halfs

35. THIRD HALF PERIODIZATION!

36. THIRD-HALF PERIODIZATION!
At Christmas
break & End of
the season
(with limits!)
Intensive
periods of the
season,
especially when
early signs of
overreaching
are experienced
Injured player
Occasionally during easy competitive / training periods
1 pint of beer max associated with water, protein & CHO
intake, without compromising usual bedtime

37. @YLMSportScience
THANKS FOR YOUR
ATTENTION
Yann LE MEUR
(page)