, Kolber MJ , Cain M , Lee M . The effects of self-myofascial release using a foam roll or roller massager on joint range of motion, muscle recovery, and performance: a systematic review . Int J Sports Phys Ther . 2015 ; 10 ( 6 ): 827 – 838 . PubMed ID: 26618062 26618062 22. Schroeder AN
Scott W. Cheatham
.1016/j.jbmt.2015.08.007 9. Cheatham SW , Kolber MJ , Cain M , Lee M . The effects of self-myofascial release using a foam roll or roller massager on joint range of motion, muscle recovery, and performance: a systematic review . Int J Sports Phys
Scott W. Cheatham, Kyle R. Stull and Morey J. Kolber
.1016/j.jbmt.2015.08.007 26592233 10.1016/j.jbmt.2015.08.007 2. Cheatham SW , Kolber MJ , Cain M , Lee M . The effects of selfmyofascial release using a foam roll or roller massager on joint range of motion, muscle recovery, and performance: a systematic review . Int J Sports Phys Ther
Although it is commonly believed that focusing too much attention on the injured body area impairs recovery in sports, this has not been directly assessed. The present study investigated attentional focus following sports injury. Experienced baseball position players recovering from knee surgery (Expt 1) and baseball pitchers recovering from elbow surgery (Expt 2) performed simulated batting and pitching respectively. They also performed three different secondary tasks: leg angle judgments, arm angle judgments, and judgments about the ball leaving their bat/hand. Injured athletes were compared with expert and novice control groups. Performance on the secondary tasks indicated that the injured batters had an internal focus of attention localized on the area of the injury resulting in significantly poorer batting performance as compared with the expert controls. Injured pitchers had a diffuse, internal attentional focus similar to that of novices resulting in poorer pitching performance as compared with the expert controls.
Hein A.M. Daanen, Robert P. Lamberts, Victor L. Kallen, Anmin Jin and Nico L.U. Van Meeteren
Heart-rate recovery (HRR) has been proposed as a marker of autonomic function and training status in athletes. The authors performed a systematic review of studies that examined HRR after training. Five cross-sectional studies and 8 studies investigating changes over time (longitudinal) met our criteria. Three out of 5 crosssectional studies observed a faster HRR in trained compared with untrained subjects, while 2 articles showed no change as a result of training. Most longitudinal studies observed a corresponding increase in HRR and power output (training status). Although confounding factors such as age, ambient temperature, and the intensity and duration of the exercise period preceding HRR make it difficult to compare these studies, the available studies indicated that HRR was related to training status. Therefore, the authors conclude that HRR has the potential to become a valuable tool to monitor changes in training status in athletes and less well-trained subjects, but more studies and better standardization are required to match this potential.
Emma Stevenson, Clyde Williams, Gareth McComb and Christopher Oram
This study examined the effects of the glycemic index (GI) of post-exercise carbohydrate (CHO) intake on endurance capacity the following day. Nine active males participated in 2 trials. On day 1, subjects ran for 90 min at 70% VO2max (R1). Thereafter, they were supplied with either a high GI (HGI) or low GI (LGI) CHO diet which provided 8 g CHO/kg body mass (BM). On day 2, after an overnight fast, subjects ran to exhaustion at 70% VO2max (R2). Time to exhaustion during R2 was longer in the LGI trial (108.9 ± 7.4 min) than in the HGI trial (96.9 ± 4.8 min) (P < 0.05). Fat oxidation rates and free fatty acid concentrations were higher in the LGI trial than the HGI trial (P < 0.05). The results suggest that the increased endurance capacity was largely a consequence of the increased fat oxidation following the LGI recovery diet.
John Jouper and Henrik Gustafsson
Research on how to recover from athlete burnout is scarce. The current aim is therefore to describe an intervention with an elite shooter suffering from burnout, and the use of mindfulness and Qigong to reestablish sport functioning as well as general well-being. The participant used mindfulness and Qigong exercise on a daily basis. Exercise frequency, exercise time, concentration level and Qigong state were noted daily, and levels of stress, energy and primordial force were self-rated weekly for 20 weeks, and followed up after 30, 40 and 50 weeks. The participant recovered from burnout to a state of general well-being (energy and primordial force changed from weak to strong), and her ability to stay concentrated in a Qigong state changed from weak to strong. Her capacity to shoot high scores was reestablished, even if her shooting endurance was not fully recovered. Mindfulness and Qigong techniques may be useful in the prevention of and recovery from athlete burnout.
Michael J. Saunders
Endurance athletes commonly consume carbohydrate-electrolyte sports beverages during prolonged events. The benefits of this strategy are numerous—sports-beverage consumption during exercise can delay dehydration, maintain blood glucose levels, and potentially attenuate muscle glycogen depletion and central fatigue. Thus, it is generally agreed that carbohydrate-electrolyte beverages can improve endurance performance. A controversy has recently emerged regarding the potential role of protein in sports beverages. At least 3 recent studies have reported that carbohydrate-protein ingestion improves endurance performance to a greater extent than carbohydrate alone. In addition, carbohydrate-protein ingestion has been associated with reductions in markers of muscle damage and improved post exercise recovery. Although many of these muscle damage and recovery studies examined post exercise nutritional intake, recent evidence suggests that these benefits may be elicited with carbohydrate-protein consumption during exercise. These findings are intriguing and suggest that the importance of protein for endurance athletes has been underappreciated. However, 2 studies recently reported no differences in endurance performance between carbohydrate and carbohydrate-protein beverages. The varied outcomes may have been influenced by a number of methodological differences, including the amounts and types of carbohydrate or protein in the beverages, the exercise protocols, and the relative statistical power of the studies. In addition, although there are plausible mechanisms that could explain the ergogenic effects of carbohydrate-protein beverages, they remain relatively untested. This review examines the existing research regarding the efficacy of carbohydrate-protein consumption during endurance exercise. Limitations of the existing research are addressed, as well as potential areas for future study.
Paul T. Reidy, Adam R. Konopka, J. Matthew Hinkley, Miranda K. Suer and Matthew P. Harber
We previously reported an increase in skeletal muscle protein synthesis during fasted and fed recovery from nonexhaustive aerobic exercise (Harber et al., 2010). The current study examined skeletal muscle intracellular signaling in the same subjects to further investigate mechanisms of skeletal muscle protein metabolism with and without feeding following aerobic exercise. Eight males (VO2peak: 52 ± 2 ml−1.kg−1.min−1) performed 60-min of cycle ergometry at 72 ± 1% VO2peak on two occasions in a counter-balanced design. Exercise trials differed only in the postexercise nutritional intervention: EX-FED (5kcal, 0.83g carbohydrate, 0.37g protein, 0.03g fat per kg body weight) and EX-FAST (noncaloric, isovolumic placebo) ingested immediately and one hour after exercise. Muscle biopsies were obtained from the vastus lateralis at rest (on a separate day) and two hours postexercise to assess intracellular signaling via western blotting of p70S6K1, eEF2, 4EBP1, AMPKα and p38 MAPK. p70S6K1 phosphorylation was elevated (p < .05) in EX-FED relative to REST and EX-FAST. eEF2, 4EBP1, AMPKα and p38 MAPK signaling were unaltered at 2h after exercise independent of feeding status when expressed as the ratio of phosphorylated to total protein normalized to actin. These data demonstrate that feeding after a nonexhaustive bout of aerobic exercise stimulates skeletal muscle p70S6K1 intracellular signaling favorable for promoting protein synthesis which may, as recent literature has suggested, better prepare the muscle for subsequent exercise bouts. These data provide further support into the role of feeding on mechanisms regulating muscle protein metabolism during recovery from aerobic exercise.
Mette Hansen, Jens Bangsbo, Jørgen Jensen, Bo Martin Bibby and Klavs Madsen
This trial aimed to examine the effect of whey protein hydrolysate intake before and after exercise sessions on endurance performance and recovery in elite orienteers during a training camp. Eighteen elite orienteers participated in a randomized controlled intervention trial during a 1-week training camp (13 exercise sessions). Half of the runners (PRO-CHO) ingested a protein drink before (0.3 g kg−1) and a protein-carbohydrate drink after (0.3 g protein kg−1 and 1 g carbohydrate kg−1) each exercise session. The others ingested energy and timematched carbohydrate drinks (CHO). A 4-km run-test with 20 control points was performed before and on the last day of the intervention. Blood and saliva were obtained in the mornings, before and after run-tests, and after the last training session. During the intervention, questionnaires were fulfilled regarding psychological sense of performance capacity and motivation. PRO-CHO and not CHO improved performance in the 4-km run-test (interaction p < .05). An increase in serum creatine kinase was observed during the week, which was greater in CHO than PRO-CHO (interactionp < .01). Lactate dehydrogenase (p < .001) and cortisol (p = .057) increased during the week, but the change did not differ between groups. Reduction in sense of performance capacity during the intervention was greater in CHO (p < .05) than PRO-CHO. In conclusion, ingestion of whey protein hydrolysate before and after each exercise session improves performance and reduces markers of muscle damage during a strenuous 1-week training camp. The results indicate that protein supplementation in conjunction with each exercise session facilitates the recovery from strenuous training in elite orienteers.