|08-12-2012, 07:31 AM||#1|
Join Date: Nov 2011
Location: In the future
Tired Muscle = Lactic acid build up ? or something else ?
After long day of work, your muscle is very tired and racket feels heavy and leg feel slow. This happens to us even if your regular job requires no physical type of work. does this have to do with low glucose or lactic acid build up ? if so how do you counteract it so you can feel like you were on vacation for last several days, when you step on the court for a tournament on friday night or weekday league match ?
Babolat Pure drive 2012, 55 lbs, Kirschbaum Proline X / X-1 biphase. Nalbandian backhand and Nadal forehand.
|08-12-2012, 08:40 AM||#2|
Hall Of Fame
Join Date: Feb 2011
Location: Baltimore, MD
The muscles store glycogen. Glycogen is used in anaerobic activities and is depleted in the muscles. [Tennis is considered more anaerobic that aerobic.] After a tennis match and before the next tennis match glycogen must be replenished in the muscles by what you eat over many hours .
Aerobic exercises require less power and are supplied by a another energy process. An announcer at the Olympics said that for one of the single pool length races the swimmers may only take one or two breaths because that activity is anaerobic!
Lactic acid buildup probably occurs in tennis but I think that it is more associated with more intense steady activity sustained for a longer period of time. For example, doing 75 crunches over 2 minutes. Lactic acid builds up at a rate and is removed from the muscles at a second rate - if it builds up too fast and accumulates you get the 'burn'. I don't experience a 'burn' playing tennis.
You should research the duration of a muscle exertion and the different energy systems that the body uses to supply energy for each. http://en.wikipedia.org/wiki/Energy_systems
To prevent running out of energy during a match as a minimum:
1) Preceding 24 hours - Replenish your muscle glycogen after any match the day before by eating enough calories.
2) 1 1/2 hours before match - Eat a low glycemic index meal about 1 1/2 hours before playing.
3) During the match - Have some high glycemic index food, some calories, from an energy bar or sports drink during the match. (maintain glucose blood level)
I have noticed that each of the above can affect my energy level especially after the first set.
You should also replenish sodium loss as discussed in some recent threads.
Review paper on Glycogen Replenishment after Exercise
Good reference is Advanced Sports Nutrition, Bernardot.
Last edited by Chas Tennis : 08-14-2012 at 01:26 PM. Reason: add link - Glycogen Replenis.....