Strategies for optimizing recovery in hockey players

1. Strategies for optimizing recovery in hockey players Marc FRANCAUX Faculté des Sciences de la Motricié (FSM) Université catholique de Louvain

2. Is there a single strategy easy to use, legal, cheap and efficient to optimatize recovery after exhaustive exercise? Yes ! Sleep well !

3. Sleeping is not wasting time ! • Sleep has numerous important physiological and cognitive functionsthatmaybeparticularly important to eliteathletes • Sleepdeprivationcan have significanteffects on athletic performance • Compromisedsleepmayalso influence learning, memory, cognition, pain perception, immunity and inflammation. • Changes in glucose metabolism and neuroendocrine function as a result of chronic, partial sleepdeprivationmayresult in alterations in carbohydrate metabolism, appetite, foodintake and proteinsynthesis. (Halson Sports Med 44 (Suppl 1):S13–S23, 2014

4. Hypnogram Stage 1 Stages 3 - 4 Stage 4 is essential for good recovery in sportsman Stage 2 REM

5. Sleep disturbances before competition • 66 % of athletes report sleepdisturbancesbefore an important competition • Amongsttheseathletes • 70 % report problemsfallingasleep • 43 % reportedwaking up early in the morning • 2 % reportedwaking up atnight • Reasonsfor poorsleepare : • thoughtsabout the competition (77 %) • nervousness about the competition (60 %) • unusualsurroundings(29 %) • noise in the room (17 %) (Erlacher et al. J Sports Sci. 2011;29:859–66)

6. Sleep disturbances during normal training • Often due to poorsleep habits • Latebedtime • Watchingtelevision/screen in bed • Irregularbedtimes • Poor routine as a consequence of early training sessions • Nocturnal waking to use the bathroom • Caffeine use • Excessive thinking/worrying/planning • Lowcaloricintake

7. Sleep extension (10h/night) (Mah et al. Sleep. 2011;34:943–50)

8. 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

9. Practical implications • Athletesshould focus on utilizing good sleephygiene to maximizesleepquality and quantity(10h/d) • High CHO foodssuch as white rice, pasta, bread, and potatoesmaypromotesleep. Theyshouldbeconsumed more than 1 h beforebedtime • Dietshigh in fat maynegatively influence total sleep time • Melatonin, tryptophan and valerian are maybehelpful

10. Scouting of high level field hockey players

11. Scouting of high level field hockey players (Konarski J Hum Sports Exerc 5: 43-58, 2010)

12. Consequently … • Negativefluid balance • Glycogendepletion • CNS fatigue • Disturbance in muscle structure • Reduced contractile function • Inflammatoryresponse • Oxidative stress • Perceptualsoreness • Delayed return to optimal performance (Minett and Duffield Front Physiol 5: 24, 2014)

13. 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

14. 0 Wager et al. Science 303, 1162-7, 2004

15. What tells the litterature ? Nothingspecific for field-hockey

16. Comparison between3 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)

17. Conclusions • The currentevidence base shows that CWT issuperior to using passive recovery • The magnitudes of theseeffectsmaybemost relevant to an elitesporting population • There seems to belittledifference in recoveryoutcomebetween CWT and otherpopularrecovery interventions

20. 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 repeated-sprint measures • Cold-water immersion is more useful than massage in the recovery from basketball matches

21. Net protein balance Balance protéique nette Exercice Repos Wolfe, AJCN, 2000

22. Net protein balance Balance protéique nette Acides aminés Exercice Repos Wolfe, AJCN, 2000

23. Net protein balance Balance protéique nette Acides aminés Exercice+ acides aminés Exercice Repos Wolfe, AJCN, 2000

24. Bohé et al. J Physiol 532, 575-9, 2001 Rasmussen et al. JAP 88:386-92,2000

25. AA and protein synthesis

26. AA and protein synthesis

27. AA and protein synthesis

28. AA and protein synthesis

29. Leucine regulatesprotein synthesis Deldicque et al. Amino Acids 35:147-155, 2007

30. Control of protein synthesis Pasiakos & McClung Nut. Rev. 69: 550-57, 2011

31. Practical recommendations • 0.2 – 0.4 g.kg-1.h-1 proteins containing at least0.03 g.kg-1.h-1 leucine • 0.8 g x kg-1 x h-1 CHO • 5-6 times/day

32. Proposal of recovery planning for field-hockey players

33. Thank you for your attention ! Marc FRANCAUX Faculté des Sciences de la Motricité (FSM) Université catholique de Louvain