Aspetar Magazine 2026

97 ASPETAR MAGAZINE NUTRITION & PERFORMANCE Early post- exercise nutrition is critical, particularly the intake of protein. What role does nutrition play in recovery between matches? Given the limited recovery time between matches, targeted nutrition interventions play a key role in enhancing muscle recovery and reducing fatigue. Early post- exercise nutrition is critical, particularly the intake of protein to stimulate muscle protein synthesis and carbohydrates to replenish glycogen stores. Distributing protein intake evenly throughout the day and including a pre-sleep protein feeding can further support overnight recovery. In addition to macronutrient timing, effective recovery strategies must include adequate hydration to replace fluid and electrolyte losses, which is essential for maintaining performance and reducing fatigue in followingmatches. Incorporating antioxidant-rich foods may help manage oxidative stress from intense sessions, although these should complement, not replace, core macronutrient strategies. Beyond nutrition, prioritizing overall recovery practices is essential. This includes sufficient rest between matches and high- quality sleep, both of which are fundamental for physiological recovery, hormonal regulation, and cognitive function. How important is hydration in high-temperature environments? Inhigh-temperatureenvironments, such as those commonly encountered in the Middle East, hydration becomes a performance critical factor. Significant sweat losses can lead to dehydration and e l ec t ro l y te imba l ances , particularly sodium depletion. To counter this, players should follow individualized hydration protocols that include pre-match fluid optimization, regular intake during exercise, and post-match rehydration equivalent to approximately 150% of fluid lost. The addition of electrolytes, either through sports drinks or food, is essential to maintain fluid balance, support neuromuscular function, and reduce the risk of heat-related performance decline.