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QUICK NUTRITION RECOVERY

Pada beberapa turnamen dgn jadwal yang ketat, jarak istirahat sangat pendek. Bahkan ada yang dalam sehari bisa melakukan bbrp kali pertandingan (badminton, futsal, beladiri dll). Pemulihan/recovery harus dilakukan dengan cepat. Hal tersebut dilakukan agar performa selanjutnya tdk menurun.
Nutrisi merupakan upaya recovery yg harus dilakukan untuk mengisi energi dengan cepat.
Upaya Nutrition Recovery :
1. Konsumsi isotonik water. Perhatikan warna kencing sebelum pertandingan kembali. Pastikan tdk terjadi dehidrasi (warna urine bening/jernih). Bila warna urin cokelat gelap maka perbanyak minum secara perlahan namun teratur hingga mendapat warna urin yg jernih
2. Konsumsi makanan tinggi energi dan mudah dicerna secara cepat oleh tubuh kita. Makanan tersbut harus mengandung tinggi karbohidrat (untuk mengisi glikogen otot dan gula darah yg turun), berbentuk semi solid shg mudah dicerna.
Contoh :Pisang, roti dgn selai atau madu, sereal, mini sandwich, kentang tumbuk, jagung manis, smoothies buah dll.
3. Jangan makan berat bila pertandingan dilakukan kembali kurang dari 1.5 - 2 jam
4. Tunda konsumsi tinggi lemak (daging2 an dll) krn memperberat kerja pencernaan
5. Jangan menunda untuk mengisi cairan dan karbohidrat. Mulailah nutrition recovery segera setelah pertandingan selesai. Idealnya 2 jam stlh pertandingan,pengisian cairan dan energi sudah selesai dilakukan agar performa selanjutnya tetap terjaga.

Foto : Atlet Pomnas DIY saat sedang recovery dan menunggu pertandingan selanjutnya

#sportsmedicine#pomnas#recovery#sportstherapy
#TBT June 11,2013 ... just doing what teenagers do.🤷🏾‍♂️ #ourFAMILYvsyourfacility #LEVELS #TGIR #UA #Arizona #KU #Kansas #baseketball #NCAA #Pistons #Detriot
#Repost @stars_socal
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On the left Stanley Johnson @stanimal_41 . 2012 California Player of the Year, 3 time State Champ, 2013 Pengos Camp MVP. On the right 6'7 8th grader Billy Preston and incoming freshman at Mater Dei... Follow the leader.... #Performancetraining #sportsmedicine #MaterDei #Monarchs #StateChamps #CIF #AllAmerican #5star
I have no been feeling to well and these 2 oils have seen me through! Sometimes all you can is make sure you can still breath and sleep it off! Yes! Your body speaks to you and let’s you know when it’s time for rest! All athletes know... #Athlete #SportsMassage #Soccer #SoccerPlayer #SoccerMom #SoccerLife #Weightlifting #WeightLoss #Muscle #Basketball #Football #yoga contact me with any questions. #doTerraForAthletes #doterra #AskQuestions #Swimmer #Golfer #golf #Swim #Cyclist #mothers #moms #children #childathletes #childstar #pt #physicaltherapy #physicaltherapist #sportsmedicine #athletictrainer
It says it's gonna be 37° today..... I'm glad I'm "only" taking care of the guys afterwards 🌞😅 A nice little morning session with my pal @richard_j_r81 representing @shp_dubai at the @2xu_me Mamzar Beach Triathlon by @supersportsevents So, let's keep hydrated!
tianahk 18m ago
California fire linework by a friend of mine. #onthewood
❗️Text Neck❗️Postural Correctives❗️
Here are some drills to help change your posture. Basic & Advanced variations are coupled together, many modifications exist in-between.
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The focus is to maintain a chin tuck & neutral-ish spine posture throughout the hip & shoulder motion, while loading...pretty much everything.
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Like & Share this with your office mate or someone scrolling Instagram in Starbucks.
Full blog at chrisbutlersportspt.com
Written by @ashpena3r
MY TWO CENTS: CONFIDENCE IS A MINDSET... #confidence #playlikeagirl #sportsmedicine #goduke #dukewlax #ilooklikeasurgeon http://www.sportswise.us/confidence-is-a-mindset/
// BACK TO SPORTS TESTING // Safe performance of athletics requires multiple parts of physical performance. Physical components required for high-level activities include muscular strength, power, endurance, flexibility, balance, proprioception, speed, agility, and functional movement patterns. When athletes are injured, these physical components are less than optimal. Functional performance testing can objectively measure progress and determine rehabilitation effectiveness as well as whether the athlete is safe to return to full sports participation.
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For more information about our gym and physical therapy clinic go to our website!
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www.activeedgewellness.com
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#ActiveEDGE #fitness #health #HIIT #fitfam #westlinn #oregoncity #wilsonville #strengthtraining #workout #running #motivation #gym #healthy #justdoit #westlinnstrong #cardio #weightraining #physicaltherapy #running #nutrition #gymlife #correctiveexercise #exercisephysiology #exercisescience #fitnessmotivation #gymmotivation #sportsrehab #sportsmedicine
Today we took part in the Great California Shake Out. As members of the Sports Med Team we will be expected to provide first aid in the event of a large earthquake. Today allowed us to practice an emergency action plan as victims and members of Search and Rescue.
Having fun at the Baltimore Running Festival Expo —� We’re giving out resistance bands and teaching runners strengthening exercises to keep their hips and core strong!!! Stop by tomorrow if you want one... Are you going to be running or walking Saturday?! #runhealthy #strong #exercise #fitness #health #sportsmedicine
What's the secret to sustaining peak physical performance and minimizing pain? Retired NFL pro-bowler, Takeo Spikes, credits regular Chiropractic and laser therapy treatment for keeping him healthy and balanced throughout his 15-year career! @takeospikes51 #tbt

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