Postexercise recovery is an important topic among aquatic athletes and involves interest in the quality, quantity, and timing of intake of food and fluids after workouts or competitive events to optimize processes such as refueling, rehydration, repair, and adaptation. Recovery processes that help to minimize the risk of illness and injury are also important but are less well documented. Recovery between workouts or competitive events may have two separate goals: (a) restoration of body losses and changes caused by the first session to restore performance for the next and (b) maximization of the adaptive responses to the stress provided by the session to gradually make the body become better at the features of exercise that are important for performance. In some cases, effective recovery occurs only when nutrients are supplied, and an early supply of nutrients may also be valuable in situations in which the period immediately after exercise provides an enhanced stimulus for recovery. This review summarizes contemporary knowledge of nutritional strategies to promote glycogen resynthesis, restoration of fluid balance, and protein synthesis after different types of exercise stimuli. It notes that some scenarios benefit from a proactive approach to recovery eating, whereas others may not need such attention. In fact, in some situations it may actually be beneficial to withhold nutritional support immediately after exercise. Each athlete should use a cost–benefit analysis of the approaches to recovery after different types of workouts or competitive events and then periodize different recovery strategies into their training or competition programs.
Louise M. Burke and Inigo Mujika
Ben Desbrow, Katelyn Barnes, Caroline Young, Greg R. Cox and Chris Irwin
Immediate postexercise access to fruit/fluid via a recovery “station” is a common feature of mass participation sporting events. Yet little evidence exists examining their impact on subsequent dietary intake. The aim of this study was to determine if access to fruit/water/sports drinks within a recovery station significantly alters dietary and fluid intakes in the immediate postexercise period and influences hydration status the next morning. 127 (79 males) healthy participants (M ± SD, age = 22.5 ± 3.5y, body mass (BM) = 73 ± 13kg) completed two self-paced morning 10km runs separated by 1 week. Immediately following the first run, participants were randomly assigned to enter (or not) the recovery station for 30min. All participants completed the alternate recovery option the following week. Participants recorded BM before and after exercise and measured Urine Specific Gravity (USG) before running and again the following morning. For both trial days, participants also completed 24h food and fluid records via a food diary that included photographs. Paired-sample t tests were used to assess differences in hydration and dietary outcome variables (Recovery vs. No Recovery). No difference in preexercise USG or BM change from exercise were observed between treatments (p’s > .05). Attending the recovery zone resulted in a greater total daily fluid (Recovery = 3.37 ± 1.46L, No Recovery = 3.16 ± 1.32L, p = .009) and fruit intake (Recovery = 2.37 ± 1.76 servings, No Recovery = 1.55 ± 1.61 servings, p > .001), but had no influence on daily total energy (Recovery = 10.15 ± 4.2MJ, No Recovery = 10.15 ± 3.9MJ), or macronutrient intakes (p > .05). Next morning USG values were not different between treatments (Recovery = 1.018 ± 0.007, No Recovery = 1.019 ± 0.009, p > .05). Recovery stations provide an opportunity to modify dietary intake which promote positive lifestyle behaviors in recreational athletes.
Jessyca N. Arthur-Cameselle and Molly Curcio
athletes who compete in weight-sensitive sports are at higher risk than those from ballgame sports (e.g., Krentz & Warschburger, 2011 ). There are no known studies that report athlete-specific treatment and recovery rate data; however, literature reviews on general ED populations indicate that treatment
Jacopo A. Vitale, Giuseppe Banfi, Andrea Galbiati, Luigi Ferini-Strambi and Antonio La Torre
It is becoming increasingly evident that sleep plays an essential role for human health, and it represents an important biophysiological variable for athletes’ well-being and recovery. 1 The International Olympic Committee recently highlighted the importance of obtaining sufficient sleep volume
Yuya Ueda, Takehiko Matsushita, Yohei Shibata, Kohei Takiguchi, Akihiro Kida, Daisuke Araki, Noriyuki Kanzaki, Yuichi Hoshino, Rei Ono, Yoshitada Sakai and Ryosuke Kuroda
Anterior cruciate ligament (ACL) reconstruction has been widely performed to treat patients with ACL injuries, and the overall outcomes were satisfactory in previous reports. 1 Although most patients regain knee stability and functional recovery after ACL reconstruction, 2 , 3 quadriceps strength
Laís Monteiro Rodrigues Loureiro, Caio Eduardo Gonçalves Reis and Teresa Helena Macedo da Costa
in multiple training sessions or competitions on the same day, muscle glycogen stores need to be replenished rapidly during the recovery period ( Williams & Rollo, 2015 ). The provision of adequate exogenous CHOs can increase muscle glycogen repletion during rest after glycogen-depleting exercise
; Howatson & van Someren, 2008 ). Indeed, although there are equivocal findings between individual studies—owing, in part, to the paucity of quality studies available—the recovery of muscle function and other symptoms associated with exercise-induced muscle damage (EIMD; e.g., muscle soreness, inflammation
Jesús Seco-Calvo, Juan Mielgo-Ayuso, César Calvo-Lobo and Alfredo Córdova
Several physical therapy methods were used as postexercise recovery strategies, alleviating musculoskeletal alterations secondary to training and competition. Among these interventions, contrast therapy—which alternates between hot and cold treatment modalities 1 —whole-body cryotherapy, and cold
Adam D. Osmond, Dean J. Directo, Marcus L. Elam, Gabriela Juache, Vince C. Kreipke, Desiree E. Saralegui, Robert Wildman, Michael Wong and Edward Jo
, and range of motion, which are ultimately attributed to transient localized inflammation and soreness. 1 – 5 In efforts to mitigate EIMD or facilitate recovery to optimize subsequent performance, a variety of practical strategies, such as nutritional supplementation, ice therapy, compression garments
Milou Beelen, Louise M. Burke, Martin J. Gibala and Luc J.C. van Loon
During postexercise recovery, optimal nutritional intake is important to replenish endogenous substrate stores and to facilitate muscle-damage repair and reconditioning. After exhaustive endurance-type exercise, muscle glycogen repletion forms the most important factor determining the time needed to recover. Postexercise carbohydrate (CHO) ingestion has been well established as the most important determinant of muscle glycogen synthesis. Coingestion of protein and/or amino acids does not seem to further increase muscle glycogensynthesis rates when CHO intake exceeds 1.2 g · kg−1 · hr−1. However, from a practical point of view it is not always feasible to ingest such large amounts of CHO. The combined ingestion of a small amount of protein (0.2–0.4 g · (0.2−0.4 g · kg−1 · hr−1) with less CHO (0.8 g · kg−1 · hr−1) stimulates endogenous insulin release and results in similar muscle glycogen-repletion rates as the ingestion of 1.2 g · kg−1 · hr−1 CHO. Furthermore, postexercise protein and/or amino acid administration is warranted to stimulate muscle protein synthesis, inhibit protein breakdown, and allow net muscle protein accretion. The consumption of ~20 g intact protein, or an equivalent of ~9 g essential amino acids, has been reported to maximize muscle protein-synthesis rates during the first hours of postexercise recovery. Ingestion of such small amounts of dietary protein 5 or 6 times daily might support maximal muscle protein-synthesis rates throughout the day. Consuming CHO and protein during the early phases of recovery has been shown to positively affect subsequent exercise performance and could be of specific benefit for athletes involved in multiple training or competition sessions on the same or consecutive days.