Protocolo de Recuperação Pós Provas de Resistência – Guidelines
REGRAS PÓS-COMPETIÇÃO
Objetivos:
1. Ativar os mecanismos de recuperação o mais rápido possível;
2. Evitar episódios de lesões;
3. Elevar a tolerância ao sofrimento;
4. Preparar futuras competições;
5. Elevar a condição física;
Procedimentos:
1 – Após finalizar a prova, estar em movimento constante (andar) entre 10 a 15 minutos.
2- Após a caminhada e a diminuição da FC, comer e beber tranquilamente. Caso seja difícil a ingestão de alimentos sólidos, primeiro ingerir líquidos. Optar por líquidos que hidratem rapidamente (Água, bebida isotónicas, Sumo de Beterraba), alimentos ricos em Hidratos de Carbono (1g por Kg corporal). Se a prova durar mais de 4 horas deve ser 8 a 12g/Kg) e proteína (20 a 25g ou 10g de proteína – suplementos). Não ingerir açúcares.
3- Colocar as pernas em plano elevado, para facilitar o retorno venoso. (10 a 15 minutos).
4- Usar meias de compressão nas primeiras 3 horas posteriores à prova.
5- Em caso de viagem posterior, realizar breves pausas e caminhar pelo menos durante 5 minutos.
6- Dormir “ Bem”.
Primeiras 24 horas pós prova:
1- Alimentação adequada (Nutricionista)
2- Sempre Hidratado
3- Treino Suave e com menos impacto possível (±60 a 65% Fcmáx.)
4- Banhos de imersão- Pernas – Água Fria (10-15 minutos)
5- Nos 3 dias posteriores à prova andar entre 3 a 4 horas com meias de compressão.
6- Dormir “Bem”.
Obs: As indicações são realizadas em base de artigos científicos provenientes de diferentes “peer review journals”. São indicações específicas, não podendo ser generalizadas.
Duarte Neto
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