exhaustion was reduced over a week of concurrent strength and endurance training, but the energy cost of submaximal exercise was unchanged 9 hours after the strength training sessions. 11 Strength training characteristics and subsequent endurance training intensity as well as the recovery period may be
Gavriil G. Arsoniadis, Gregory C. Bogdanis, Gerasimos Terzis and Argyris G. Toubekis
Jason R. Karp, Jeanne D. Johnston, Sandra Tecklenburg, Timothy D. Mickleborough, Alyce D. Fly and Joel M. Stager
Nine male, endurance-trained cyclists performed an interval workout followed by 4 h of recovery, and a subsequent endurance trial to exhaustion at 70% VO2max, on three separate days. Immediately following the first exercise bout and 2 h of recovery, subjects drank isovolumic amounts of chocolate milk, fluid replacement drink (FR), or carbohydrate replacement drink (CR), in a single-blind, randomized design. Carbohydrate content was equivalent for chocolate milk and CR. Time to exhaustion (TTE), average heart rate (HR), rating of perceived exertion (RPE), and total work (WT) for the endurance exercise were compared between trials. TTE and WT were significantly greater for chocolate milk and FR trials compared to CR trial. The results of this study suggest that chocolate milk is an effective recovery aid between two exhausting exercise bouts.
John K. Malone, Catherine Blake and Brian Caulfield
To investigate the use of neuromuscular electrical stimulation (NMES) during acute recovery between 2 bouts of maximal aerobic exercise.
On 3 separate days, 19 trained male cyclists (28 ± 7 y, 76.4 ± 10.4 kg, power output at maximal aerobic power [pVo2max] 417 ± 44 W) performed a 3-min maximal cycling bout at 105% PVo2max before a 30-min randomly assigned recovery intervention of passive (PAS: resting), active (ACT: 30% PVo2max), or NMES (5 Hz, 4 pulses at 500 μs). Immediately afterward, a cycle bout at 95% PVo2max to exhaustion (TLIM) was performed. Heart rate (HR) and blood lactate (BLa) were recorded at designated time points. Data were analyzed using repeated-measures ANOVA with a Tukey honestly significantly different post hoc test. Statistical significance threshold was P < .05.
The TLIM was significantly shorter for NMES than for ACT (199.6 ± 69.4 s vs 250.7 ± 105.5 s: P = .016) but not PAS recovery (199.6 ± 69.4 s vs 216.4 ± 77.5 s: P = .157). The TLIM was not significantly different between ACT and PAS (250.7 ± 105.5 s vs 216.4 ± 77.5 s: P = .088). The decline in BLa was significantly greater during ACT than NMES and PAS recovery (P < .001), with no difference between NMES and PAS. In addition, HR was significantly higher during ACT than NMES and PAS recovery (P < .001), with no difference between NMES and PAS.
NMES was less effective than ACT and comparable to PAS recovery when used between 2 bouts of maximal aerobic exercise in trained male cyclists.
Ned Brophy-Williams, Matthew W. Driller, Cecilia M. Kitic, James W. Fell and Shona L. Halson
To determine the effect of wearing compression socks between repeated running bouts on perceptual, physiological, and performance-based parameters.
Twelve well-trained male runners (mean ± SD 5-km time 19:24 ± 1:19 [min:s]) recorded their perceptions of the efficacy of compression socks for recovery before completion of 2 experimental sessions. Each session consisted of two 5-km running time trials (TT1 and TT2) on a treadmill, with a 1-h recovery period between. In a randomized crossover design, 1 session required participants to wear compression socks during the recovery period, and no compression socks were worn between TTs in the other session (control).
Running performance between TT1 and TT2 for runners wearing compression socks was similar between TTs (mean Δ 5.3 ± 20.7 s, d = 0.07, P = .20), whereas for control runners, performance significantly decreased in the second TT (mean Δ 15.9 ± 13.3 s, d = 0.19, P < .01). When grouped by perception of efficacy for compression socks, participants with strong beliefs (n = 7) experienced improved subsequent running performance with compression socks (mean Δ –3.6 ± 19.2 s, d = 0.05, P = .32) compared with those with neutral or negative perceptions (n = 5; mean Δ 17.9 ± 17.0 s, d = 0.19, P = .04). Cross-sectional area of the calf and muscle soreness were significantly reduced during the recovery period with the use of compression socks (P < .01), whereas ratings of fatigue showed no difference between conditions.
Wearing compression socks between repeated running bouts can aid recovery and subsequent performance. Furthermore, subsequent exercise performance may be even further enhanced when athletes believe in the efficacy of compression socks to assist in recovery between exercise bouts.
Ian M. Wilcock, John B. Cronin and Wayne A. Hing
To assess the effect that post exercise immersion in water has on subsequent exercise performance.
A literary search and review of water-immersion and performance studies was conducted.
Seven articles were examined. In 2, significant benefits to performance were observed. Those 2 articles revealed a small to large effect on jump performance and isometric strength.
Practical Application and Conclusions:
It is possible that water immersion might improve recovery from plyometric or muscle-damaging exercise. Such a statement needs to be verified, however, because of the scarcity of research on water immersion as a recovery strategy.
Benjamin G. Serpell, Barry G. Horgan, Carmen M.E. Colomer, Byron Field, Shona L. Halson and Christian J. Cook
Sleep is regarded as one of the best recovery strategies available to elite athletes, with sleep playing an important role in performance, cognitive function, mood, illness, and metabolism. 1 Evidence suggests that athletes may have poorer sleep quality and quantity than the general population, 2
Mindy Millard-Stafford, Gordon L. Warren, Leah Moore Thomas, J. Andrew Doyle, Teresa Snow and Kristen Hitchcock
Post-exercise nutrition is critical to facilitate recovery from training. To determine if added protein (P) or increased carbohydrate (CHO) differentially improves recovery, eight runners ingested: 6% CHO (CHO6), 8% CHO + 2% protein (CHOP), and isocaloric 10% CHO (CHO10) following a 21-km run plus treadmill run to fatigue (RTF) at 90% VO2max. RTF was repeated after 2 h recovery. After 24 h, a 5 km time trial was performed. Insulin and blood glucose were higher (P < 0.05) following CHO10 compared to CHO-P and CHO6, but did not affect improvement from the first to second RTF (29.6% ± 6, 40.5% ± 8.8, 40.5% ± 14.5) or 5 km time (1100 ± 36.3, 1110 ± 37.3, 1118 ± 36.5 s). CK was not different, but perceived soreness with CHO-P (2.1 ± 0.5) was lower than CHO10 (5.2 ± 0.7). Additional calories from CHO or P above that provided in sports drinks does not improve subsequent performance after recovery; but less soreness suggests benefits with CHO-P.
Justin M. Stanek
The popularity of compression socks has increased substantially among athletes, particularly those participating in endurance events such as running and triathlon. Companies are increasingly marketing compression stockings to runners, triathletes, and other endurance athletes for the benefits of improved performance and/or decreased recovery time. Originally developed for the treatment of deep-vein thrombosis, compression socks are now marketed as a tool to improve venous return, thus believed to improve both performance and recovery in athletes. The use of compression socks during training aims to help the skeletal-muscle pump, increase deep venous velocity, and/or decrease blood pooling in the calf veins and alleviate delayed-onset muscle soreness. The scenario is a 28-y-old recreational triathlete seeking your advice while training for her first half-Ironman. She occasionally complains of tightness in the calves both during and after running. She wants your opinion on the effectiveness of using compression socks to help her performance and recovery.
Focused Clinical Question:
What is the effectiveness of using graduated compression socks for improving athletic performance and decreasing recovery time in healthy endurance athletes?
Jeffrey J. Zachwieja, David L. Costill and William J. Fink
To determine the effect of carbohydrate feeding on muscle glycogen resynthesis, 8 male cyclists pedaled for 2 hrs on a cycle ergometer at 70% of VO2max while consuming either a 10% carbohydrate solution (CHO) or a nonnutritive sweet placebo (No CHO). Muscle biopsies were obtained from the vastus lateralis prior to, immediately postexercise, and at 2,4, and 24 hrs of recovery. Blood samples were taken before and at the end of exercise, and at specified times during recovery. During both trials food intake was withheld for the first 2 hrs of recovery, but at 2 hrs postexercise a 24% carbohydrate solution was ingested. The rate of muscle glycogen resynthesis during the first 2 hrs of recovery was similar for the CHO and No CHO trials. Following ingestion of the 24% carbohydrate supplement, the rates of muscle glycogen resynthesis increased similarly in both trials. These similar rates of resynthesis following ingestion of the carbohydrate supplement were obtained despite significantly greater serum glucose and insulin levels during the No CHO trial. The results indicate that the carbohydrate feedings taken during exercise had little effect on postexercise muscle glycogen resynthesis.
Dylan Thompson, Clyde Williams, Stephen J. McGregor, Ceri W. Nicholas, Frank McArdle, Malcolm J. Jackson and Jonathan R. Powell
The aim of the present study was to investigate whether 2 weeks of vitamin C supplementation affects recovery from an unaccustomed bout of exercise. Sixteen male subjects were allocated to either a placebo (P; n = 8) or vitamin C group (VC; n = 8). The VC group consumed 200 mg of ascorbic acid twice a day, whereas the P group consumed identical capsules containing 200 mg of lactose. Subjects performed a prolonged (90-min) intermittent shuttle-running test 14 days after supplementation began. Post-exercise serum creatine kinase activities and myoglobin concentrations were unaffected by supplementation. However, vitamin C supplementation had modest beneficial effects on muscle soreness, muscle function, and plasma concentrations of malondialdehyde. Furthermore, although plasma interleukin-6 increased immediately after exercise in both groups, values in the VC group were lower than in the P group 2 hours after exercise (p < .05). These results suggest that prolonged vitamin C supplementation has some modest beneficial effects on recovery from unaccustomed exercise.