, 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
Adam D. Osmond, Dean J. Directo, Marcus L. Elam, Gabriela Juache, Vince C. Kreipke, Desiree E. Saralegui, Robert Wildman, Michael Wong and Edward Jo
Mads S. Larsen, Dagmar Clausen, Astrid Ank Jørgensen, Ulla R. Mikkelsen and Mette Hansen
overuse injuries, efficient muscle recovery is of special importance during such periods. Although the cellular mechanisms driving the acute regenerative processes are not well elucidated, a growing number of studies have unveiled the benefits of protein feeding strategies in regard to optimizing recovery
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.
Joanne L. Fallowfield and Clyde Williams
The influence of increased carbohydrate intake on endurance capacity was investigated following a bout of prolonged exercise and 22.5 hrs of recovery. Sixteen male subjects were divided into two matched groups, which were then randomly assigned to either a control (C) or a carbohydrate (CHO) condition. Both groups ran at 70% VO2max on a level treadmill for 90 min or until volitional fatigue, whichever came first (T1), and 22.5 hours later they ran at the same % VO2max for as long as possible to assess endurance capacity (T2). During the recovery, the carbohydrate intake of the CHO group was increased from 5.8 (±0.5) to 8.8 (±0.1) g kg-1 BW. This was achieved by supplementing their normal diet with a 16.5% glucose-polymer solution. An isocaloric diet was prescribed for the C group, in which additional energy was provided in the form of fat and protein. Run times over T1 did not differ between the groups. However, over T2 the run time of the C group was reduced by 15.57 min (p<0.05), whereas those in the CHO group were able to match their T1 performance. Blood glucose remained stable throughout Tl and T2 in both groups. In contrast, blood lactate, plasma FFA, glycerol, ammonia, and urea increased. Thus, a high carbohydrate diet restored endurance capacity within 22.5 hrs whereas an isocaloric diet without additional carbohydrate did not.
Dean Norris, David Joyce, Jason Siegler, James Clock and Ric Lovell
constraints, longitudinal measurement of many of these markers is rarely feasible, as is finding a singular metric that is indicative of all fatigue domains. Of these markers, however, recovery of NF is accepted as one of the most practically viable due to its relative ease of assessment and reported
Ian Rollo, Franco M. Impellizzeri, Matteo Zago and F. Marcello Iaia
The physical-performance profiles of subelite male footballers were monitored during 6 wk of a competitive season. The same squad of players played either 1 (1G, n = 15) or 2 (2G, n = 15) competitive matches per week. On weeks 0, 3, and 6, 48 h postmatch, players completed countermovement jump (CMJ), 10- and 20-m sprints, the Yo-Yo Intermittent Recovery Test (YYIRT), and the Recovery-Stress Questionnaire. Both groups undertook 2 weekly training sessions. The 2G showed after 6 wk lower YYIRT (–11% to 3%, 90% CI –15.8% to –6.8%; P < .001) and CMJ performances (–18.7%, –21.6 to –15.9%; P = .007) and higher 10-m (4.4%, 1.8–6.9%; P = .007) and 20-m sprints values (4.7%, 2.9% to 6.4%; P < .001). No differences were found at 3 wk (.06 < P < .99). No changes over time (.169 < P < .611) and no differences time × group interactions (.370 < P < .550) were found for stress, recovery, and the Stress Recovery Index. In conclusion players’ ability to sprint, jump, and perform repeated intense exercise was impaired when playing 2 competitive matches a week over 6 wk.
Psychological skills such as goal setting, imagery, relaxation and self-talk have been used in performance enhancement, emotional regulation, and increasing one’s confidence and/or motivation in sport. These skills can also be applied with athletes during recovery from injury in the rehabilitation setting or in preseason meetings for preventing injury. Research on psychological skill use with athletes has shown that such skills have helped reduce negative psychological outcomes, improve coping skills, and reduce reinjury anxiety (Evans & Hardy, 2002; Johnson, 2000; Mankad & Gordon, 2010). Although research has been limited in psychological skill implementation with injured athletes, these skills can be used when working with injured athletes or in the prevention of injury. Injured athletes may use psychological skills such as setting realistic goals in coming back from injury, imagery to facilitate rehabilitation, and relaxation techniques to deal with pain management. In prevention of injury, the focus is on factors that put an individual at-risk for injury. Thus, teaching strategies of goal setting, imagery, relaxation techniques, and attention/focus can be instrumental in preparing athletes for a healthy season.
Nuttaset Manimmanakorn, Jenny J. Ross, Apiwan Manimmanakorn, Samuel J.E. Lucas and Michael J. Hamlin
To compare whole-body vibration (WBV) with traditional recovery protocols after a high-intensity training bout.
In a randomized crossover study, 16 athletes performed 6 × 30-s Wingate sprints before completing either an active recovery (10 min of cycling and stretching) or WBV for 10 min in a series of exercises on a vibration platform. Muscle hemodynamics (assessed via near-infrared spectroscopy) were measured before and during exercise and into the 10-min recovery period. Blood lactate concentration, vertical jump, quadriceps strength, flexibility, rating of perceived exertion (RPE), muscle soreness, and performance during a single 30-s Wingate test were assessed at baseline and 30 and 60 min postexercise. A subset of participants (n = 6) completed a 3rd identical trial (1 wk later) using a passive 10-min recovery period (sitting).
There were no clear effects between the recovery protocols for blood lactate concentration, quadriceps strength, jump height, flexibility, RPE, muscle soreness, or single Wingate performance across all measured recovery time points. However, the WBV recovery protocol substantially increased the tissue-oxygenation index compared with the active (11.2% ± 2.4% [mean ± 95% CI], effect size [ES] = 3.1, and –7.3% ± 4.1%, ES = –2.1 for the 10 min postexercise and postrecovery, respectively) and passive recovery conditions (4.1% ± 2.2%, ES = 1.3, 10 min postexercise only).
Although WBV during recovery increased muscle oxygenation, it had little effect in improving subsequent performance compared with a normal active recovery.
David N. Borg, Ian B. Stewart, John O. Osborne, Christopher Drovandi, Joseph T. Costello, Jamie Stanley and Geoffrey M. Minett
circumvent errors in exercise prescription. This is of importance, as errors in prescription that result in an imbalance between training and recovery could lead to nonfunctional overreaching and diminish performance gains. 4 – 6 Traditional heat-based training methods have utilized exercise in a hot
Daniel Viggiani and Jack P. Callaghan
hip extensor musculature in clinical LBP populations arises from the interplay between hip function and LBP. 24 , 25 While LBP can also slow the recovery from muscle fatigue of lumbar spine extensor musculature, 26 – 28 it is not known how LBP affects recovery from hip muscle fatigue. LBP