KEY TO TACKLE CONDITIONS IN TROPICAL INDIA
Here we look at how physios, nutritionists and trainers across different sports prepare their players so that they can perform at the optimum level in demanding conditions
HOCKEY
WAYNE LOMBARD, SCIENTIFIC ADVISOR OF INDIA WOMEN’S HOCKEY TEAM AND SRIKANT IYENGAR, FORMER PHYSIO OF THE MEN’S TEAM
Pregame preparation
Focus is on recovery between matches. Minimal gym compared to out-of-competition training. Basic short duration high intensity effort (off feet – like on a stationary bike), pre-match primer sessions.
Diet
Each player has a nutrition plan specific to their needs.
Average weight & mineral loss
A player can lose up to 2 litres of fluid in sweat during games played in moderate temperatures. In hot weather, the loss is nearly 3 litres or more depending on the sweat rate of a particular player.
Fluid intake
Sport drinks with 14 to 19 grams of carbohydrate and 110 to 165 milligrams of sodium per 250 ml are preferable. The sodium helps encourage a player to drink enough fluid.
Rehabilitation
Keeping core temperature regulated with cold towels, adequate hydration important. A recovery points system is implemented for every player. Through this method, players get a wide range of important recovery modalities (nutrition, recovery boots, ice baths, hydrotherapy, massage etc).
FOOTBALL
SAGAR DIWAN, FITNESS TRAINER OF I-LEAGUE CHAMPIONS MINERVA PUNJAB
Pregame preparation
Training schedules change from individual to individual, depending on their body type and injury history. Acclimatisation is very important.
Diet
A lot of protein for recovery. Energy drinks before, during and after matches for recovery as well as to avoid dehydration.
Average weight & mineral loss
It varies from person to person and on conditions. Different body types react differently so the difference in weight/mineral loss can vary between players.
Fluid intake
Energy drinks and electrolytes — given to players to aid them in hydration and recovery. There are quite a few good products available and teams use different combinations for their players.
Rehabilitation
Passive recovery — where the athlete has to eat well, sleep well and remain stress free. Active recovery means he has to go for pool sessions, contrast bath, ice bath, light sessions so the muscles recover well.
TENNIS
ANAND DUBEY, INDIA TEAM PHYSIO
Pregame preparation
Players are tested for electrolytes in body, administered more quantities of a particular salt they are prone to lose more.
Diet
If the match is early morning, a carb-rich meal the night before. If the match is late during the day, intake of protein in morning is necessary.
Average weight & mineral loss:
About 500gm to 1 kg during a match. Energy levels maintained with bananas, chocolates and energy bars.
Fluid intake:
Normal intake around 2-3 l, but goes up if the player sweats more.
Rehabilitation
Intake of proper fluids, rehab sessions after every practice session.
CRICKET
JOHN GLOSTER, FORMER INDIA PHYSIO, CURRENTLY WITH RAJASTHAN ROYALS
Pregame preparation
Apart from training and recovery sessions, right clothing is given high priority. Apparel with a wicking capability which removes sweat from the surface of the body efficiently is necessary. Exposure to a particular environment is important.
Diet
All diets are set in the backdrop of blood markers to understand what players tolerate.
Average weight & mineral loss
Depends person to person. Monitored throughout a day’s play.
Fluid intake
Each player tested with refractometer that measures the hydration status and indicates how to hydrate a player. So, most of the electrolyte drinks are prepared individually. In majority cases, it’s just water. Electrolytes given at the beginning and the end of matches.
Rehabilitation
Massage, hydration, pool exercises, ice bath, contrast baths, recovery compression pumps (air compression pumps surrounding the limbs to help recover).
ATHLETICS
AMRISH KUMAR, INDIA LONG AND MIDDLE DISTANCE COACH
Pregame preparation
One week of training in similar conditions as part of acclimatisation.
Diet
Coaches study various diet plans and prepare a chart. Emphasis mainly on natural food, including dry fruit and fresh juice.
Average weight & mineral loss
Around 1kg-2kg or more in some cases.
Fluid intake
Fresh lime water and recovery drinks. Athletes advised to take fluid within 20 minutes of finishing a race. On an average, 1 litre of water is recommended after each session. Also, two glasses (300ml) of fruit juice in afternoon and in the evening.
Rehabilitation
More than 8 hours of sleep. Short nap of two-three hours after morning session. Morning pulse rate (or heart rate) is a good indicator whether athlete has recovered from previous day’s workout. Regular weighing-in necessary. Four small meals per day to ensure enough calorie intake.
GOLF
JEEV MILKHA SINGH, GOLFER
Pregame preparation
Before practice or a tournament, it is essential to have at least 7-8 hours of sleep at night so that the body is relaxed to combat the heat/humidity.
Diet
Consume four bananas over 18 holes or nuts — a mixture of raisins, almonds and walnuts. If in Asia, lunch has proteins and fresh coconut water to make up for fluid loss. By the time dinner is over, at least 4000 calories should have been consumed through the day to combat the conditions.
Average weight & mineral loss
If the body isn’t hydrated enough, a golfer could lose water content in the range of a 1-1 ½ litres.
Fluid intake
Have at least half-a-litre of water mixed with a sachet of amino acids and vitamin granules before starting a round. The key is to get the salt balance in the body right.
Rehabilitation
In the morning, stretching for at least 20 minutes is key to keep the body supple. If practice is required after the round, it should be quality stuff and not aimless hitting of balls in order to conserve energy. In the evening, stretching for at least 20 minutes to loosen the body and 5-10 minutes each of light weights and therabands. This is a schedule in case the player is injury free.