After playing sports how do you refresh yoursleves and become less soar?

Question

I have practice everyday and my legs are really getting soar and im becoming really tired faster then normal, what are some good ways to replenish yoursleves and relieve some of the soarness? Also my practices are at 8 in the morning... whats a good breakfest that I can eat?

Answer 1

Eating well can help you perform your best whether you're a varsity athlete, an intramural champ, a fitness fanatic, or a casual exerciser. Here are some simple tips to give you the competitive edge...
Eat a small meal or snack every 3 - 4 hours
Don't skip meals and snacks and expect to perform your best. Meeting your carbohydrate, protein, fat, and calorie needs will keep your muscles fueled and ready to perform their best.
Stay hydrated!
Make a conscious effort to drink fluids (water, juice, decaffeinated beverages, and soups) throughout the day. A simple way to gauge fluid needs is to weigh nude before and after a workout. A minimal weight loss indicates effective fluid-replacement intake. Weight loss of more that 2 pounds indicates dehydration, inadequate fluid intake, and you need to drink more during your next exercise session. Gaining weight during exercise is a sure sign of excessive drinking or over-hydration, so you should reduce the amount you are drinking during you next exercise session. Below are general fluid recommendations:
2 hours before you exercise: Drink 16 ounces of fluid (450ml)
10 to 15 minutes before you exercise: Drink another 8-16 ounces of fluid (225-450 ml)
During exercise: Drink 4-8 ounces (6-8 gulps) of fluid every 15-20 minutes
After exercise: Drink 16-24 ounces (450-675 ml) for every pound of weight lost during that workout
If your activity lasts less than 60 minutes, stick to water. In prolonged exercise, sports drinks help maintain salt, sugar and potassium levels in your body and enhance performance. Cool beverages are better absorbed than warm ones.
Eat to compete!
Fuel your body with food and fluid before, during, and after your sports event or workout.
Before the event
Eat your pre-event meal 1 - 4 hours before your event. The closer in time the meal is to the event, the lighter it should be. Your pre-event meal should be high in complex carbohydrates and fluid, and low in fat, fiber, concentrated sugars and gas-producing foods. A pre-event meal could be:
Cranberry juice, cereal, a banana, skim milk, and toast, bagel or English muffin with jelly
Chicken noodle soup, crackers or bread, a baked potato, and tomato juice
Vegetable stir fry with chicken, shrimp, or tofu over rice, and a fruit salad
Hummus and pita bread with a Greek salad topped with feta cheese
Lentils or chickpeas in a tomato sauce over pasta, parmesan cheese, and a glass of skim milk
During the event
Drink fluids (6-8 gulps) every 15 - 20 minutes. For events lasting longer than 60 minutes, a sports drink or juice diluted to half strength are good options. Choose sports drinks with 6 to 10% carbohydrate (sucrose, glucose, maltodextrin). Beverages with more that 10% sugar (Kool Aid, soft drinks and fruit juice) can slow absorption and cause cramps, diarrhea and nausea.
After the event
Eat carbohydrates and protein within 30 minutes after exercising, followed by a full meal 1 - 4 hours after the event to replenish your muscle glycogen stores. Bagels, crackers, yogurt, bananas, and frozen fruit bars are good choices. Don't forget to drink plenty of fluids. After heavy and strenuous workouts (last 4 hours or longer) it is important to replace the salt and potassium lost during the training. Eat some salty foods such as pretzels, and potassium rich foods such as fruits and vegetables.
Protein and amino acid supplements are unnecessary!
Not only are protein and amino acid supplements costly, for the most part they are unnecessary. Although athletes need slightly more protein than non-athletes, protein and amino acid requirements can be met through your increased calorie needs. Good dietary sources of protein include lean meat and poultry; fish and seafood; low-fat cheese; low and non-fat dairy products; eggs; dried beans, peas, and lentils, cooked; tofu; and peanut butter.
Remember that muscle strength, shape, and size come from athletic training, not from protein supplements. In fact, too much protein or too many amino acids can cause kidney strain, nutrient imbalance, dehydration, and increased fat storage.
Vitamin and mineral supplements
Although scientists are still studying vitamin and mineral requirements of active people, they appear to be similar to the general requirements for healthy Americans. When a person is active, he or she usually eats a larger amount of food to meet increased energy requirements. So it is important to eat nutritious foods from all food groups because they will supply not only the extra energy but the extra vitamins and minerals too. Athletes should pay attention to eating iron and calcium rich foods, which many collage students do not consume in adequate amounts. In general, if you eat a wide variety of foods from all food groups, vitamin and mineral supplementation is unnecessary. However, if you choose to take supplements, select a multivitamin and mineral supplement [containing about 100% of the Recommended Daily Value], rather than individual vitamins or minerals.
Be aware of nutrition misinformation!
Nutrition misinformation abounds when it comes to athletic prowess. Be cautious and avoid spending money on magic potions and pills that claim they will make you a superstar. Nothing but hard work, sound nutrition, and some good old fashion luck will do that.

Answer 2

Good defense is the best offense. In other words you need to prepare properly. Starting out with plenty of rest and moving on the a healthy diet. Before a game/workout make sure to properly build some cardiovascular endurance, by short exercises and stretching also you may or may not want to take performance enhancing supplements such as creatine or protein drinks. This will significantly lower the recovery time after hard day at work/play. Make sure and drink 'enough' (not too much) water while preforming and after wards make sure to 'cycle down' by doing another bout of short exercising and stretching. This will keep your muscles from rapidly tightening and causing (as much) soreness. As far as breakfast, try anything with whole grains, and stay away from 'starchy proteins' You'll feel alot better. Good luck

Answer 3

Are you sure you're not over-training?

The rest period following hard training is a magical process which takes at least 36 hours to complete. By skimping on rest, complete regeneration cannot occur.

To assist in the process of recovery, it's important to make sure you're eating a diet high in carbohydrates, lean proteins and healthy fats such as omega 3.

Carbohydrates will provide the brain with fuel, the oils help relieve depression and proteins will rebuild overtrained muscles.

It's possible you're deficient in some nutrients. You should consider taking a multivitamin every day. Look for one specific to your age and activity level.

Sample grab-and-go sports breakfasts

Bran muffin plus a vanilla yogurt

Two slices of last night's left-over thick-crust pizza

Peanut butter-banana-honey sandwich

Pita with 1 to 2 slices of lowfat cheese plus a large apple

Baggie of lowfat granola with a handful of raisins (preceded by 8 oz. lowfat milk before you dash out the door)

Cinnamon raisin bagel (one large or two small) plus a can of vegetable juice.

I'm not a doctor, so I'm not going to prescribe pain medication for muscle 'soreness' here, but you can to to your local drugstore and ask the pharmacist.

Above all, get 8 to 9 hours of sleep per night and drink a gallon of water every day. Some of the symptoms you describe can be linked to dehydration.

Hope this helps.

Answer 4

A good breakfast for someone who is going to go work out is; 2 eggs, some form of meat such as bacon or sausage, and a bowl of cereal. Nothing with suger, something 'boring' like special K, cherios, and other items similar.

you body needs rest! You should have atleast 2 days a week of rest. If you work out 7 days a week see if you can get a love one to massage your soar parts, or do it yourself. Dont try to mask it with pain meds, when your body gives you a signal listen to it!

Answer 5

It depends how rough and what game you play. Wii games are mostly physical games. It's like going to the Gym and getting a work out so I would say yes. It is normal. Just take it easy before you end up with an injury as many already have.

Answer 6

To prevent soreness, I recommend finishing your post-workout shower with a 30 second-ish shot of cold water. The cold water makes your capillaries contract, flushing out the lactic acid. Getting rid of the lactic acid right after a workout prevents muscle soreness.

I thought my friend was crazy when she told me this, but unfortunately it really works.

Stay under the water until your skin turns pink.

Answer 7

You need to be sure and get enough sleep, and stay hydrated. (That means drink water). A good breakfast is high in both carbs for energy and protein for sustained energy and muscle growth.
Eggs are great, and so is whole wheat cereal. (Try Zoom - it's great).

Answer 8

Stretching exercises before & after are essential !! However, you need to take Calcium & Potassium daily and drink alot of water, but is ok to also drink certain sport drinks......see your local health food store for good recommendations.

Answer 9

do some stetching before and after practice. most of the soreness is because of tight muscles.