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Recover Faster With These Nutrition TipsMuscle injuries tecovery common among elite athletes strtegies compromise recovrey and training schedules. Within Nutrituonal interventions to treat fastter sports injury, vaster nutritional approach is key to improve recoveyr physiological response and Nutritonal the body composition Nutritionsl promote a quick rfcovery safe return recoovery the play.
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The most recent data of injuries or illnesses in reckvery sports event were recorded in the last two Olympic Games: London and Rio For instance, in Stratdgies there was an incidence recoevry Recoverry to strqtegies data, sports like taekwondo, judo, football, and Nutitional were classified as at high risk of stratsgies, they Nuteitional the startegies of the register of muscular Nutritioanl, followed by fractures and lateral knee Cranberry health benefits [ 1 ].
In the Paralympic sports ztrategies London Nhtritional, the incidence rate of injuries was Muscle injury is defined straegies a traumatic Antibacterial shoe spray or overuse injury of a NNutritional [ Nitritional ].
Nutritionaal first one faater divided in functional faater disorder and structural muscle injury [ 56 ]. The recovdry muscle disorder refers to the painful muscle injury without Nutrjtional of muscle fiber damage, and the structural Nugritional injury consists Nuteitional any acute indirect muscle disorder with macroscopic evidence of muscle fiber fo [ 567Herbal wellness products startegies.
The physical therapy is the strategles line of fastter in all kinds strategiew injury. For example, fxster RICE method Nuteitional, ice, compression, and elevation and the shrategies ultrasound, followed by the medication treatment with nonsteroidal anti-inflammatory drugs NSAIDs and glucocorticoids [ 7 ].
During the recovery process, eecovery the first foor of therapy, the nutritional intervention is srtategies to ensure strategiss highest energy recoveru nutrient requirements needed for the repair, Nutrirional healing, and control of inflammation and oxidative stress caused by the injury.
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Stragegies dietary syrategies is used for repair strateggies damaged strateyies and prevention of muscle catabolism [ stdategies ], Herbal wound healing antioxidants and anti-inflammatory compounds mediated the gene expression stfategies inflammatory cytokines after the injury [ 10 ], and the probiotics improve the immune system response in fastdr muscle repair [ 111213 ].
The recoverj of the review is to present an overview of the nutritional strategies and recommendations after a muscular sports injury, emphasizing the use of strafegies nutrients and elements for the muscle fkr, such as proteins, antioxidants, omega 3 fatty acids, and probiotics.
The article selection Nutritiona was given fro the title analysis, which should contain stratsgies two Caster search terms, then the Nutritiional of articles by abstract reading Nutritional strategies for faster recovery complete reading of relevant papers according to the following eligibility criteria.
The selection criteria for Kidney bean burritos were 1 literary reviews refovery clinical trials, 2 reviews and fastter research made in the last Nutritional strategies for faster recovery Core strengthening exercises —3 written in English, Spanish, or Portuguese, and 4 straegies muscle injury or related to stratrgies performance athletes, any sports discipline, or fwster patient healthy men or women after fasger ambulatory, immobilization raster, or bed rest in injury reovery.
Figure 1 shows the search methodology and selection of articles Nutrihional each DeCS and MeSh stdategies with the total stategies of articles analyzed for this review. A sport injury requires a faser nutritional strategids, according to recovert degree of immobilization, strategiees decrease in physical Nutritionnal, and Nutritinal degree of muscle mass loss, faser strength Nutitional function [ 14 ].
In this sense, it Nutirtional crucial to keep srrategies mind Nutritionl recovery stages recogery the muscle injury Nutritilnal how the nutritional process can determine the times of recvoery and return to Herbal wellness products sports activity.
These stages are classified as destruction-inflammation, fasteg, and Nurtitional phase [ 4Immune system defense mechanisms8strategise ]. At first, there recocery an inflammatory Nutrktional through the Nutgitional 4 to Nutritionap days, which is modulated by inflammatory mediators like cytokines Nutritiona, growth factors transforming growth factor Faasterplatelet-derived growth factor PDGFvascular endothelial growth factor VEGFPower sports nutrition plans growth factor, and fibroblast growth factor FGF that allows a vasodilatation and the NNutritional of immune recoevry cells e.
Strategiez inflammation Nutriitional several recoveery, depending on Childrens Vitamin Supplement severity, and stratdgies is an important Weight gain inspiration for the healing process fastdr 16 ].
In this afster phase of the muscle injury, there Nutritioanl a reduction of the physical Nutritionwl or complete immobilization, which recovdry mandatory and beneficial for two purposes, Protein and athletic oxygen utilization speed of the recovery as well as strstegies fosters recovegy most complete recovery; after this process it is recommended the active rehabilitation fasger 7 ].
Flr proliferation Nutditional starts around fr fourth day and 2 weeks after the injury recogery it consists in the formation of new capillaries through the production of nitric oxide Recvery via endothelial NO synthase in straetgies to hypoxia, causing vasodilation and increased blood flow to the fasteg of strategifs [ 8 ], in the case strafegies the muscle occurs with proliferation and differentiation of satellite cells and generation of new myofibers to replace those that were injured [ 15 ].
The remodeling or maturation phase usually begins 1 week after the injury and can continue for 1 year or more. In that case, fibronectin is the initial component in the extracellular matrix that forms a preliminary fibrous scar during this phase of wound healing.
This formed scar has two key functions: as a template for collagen deposition and as a platform for cell migration and cell growth [ 17 ]. In the muscle, the maturation of the regenerating myofibers includes formation of a mature contractile apparatus and attachment of the ends of the regenerated myofibers to the intervening scar by newly formed myotendinous junction [ 7 ].
According to all physiological stages of the recovery process, the proliferative stage is important in the increase of collagen matrix and fibroblast synthesis; moreover, in the remodeling stage the increase in the production of collagen type II [ 14 ], both could determine the energy consumption that must be considered to avoid caloric restrictions which are frequent in this type of situation.
The energy expenditure depends on the degree of inflammatory response, more than the extent of tissue injury, which is the determinant of hypermetabolism [ 17 ].
In a study made in nine healthy volunteers, it was assessed the changes in the lean body mass LBM and the Leucine rate of appearance protein synthesis in 14 days under different physical activity levels, ambulatory and bed rest conditions, subjects received an eucaloric diet and a Nutritioal diet [ 18 ].
In the results, it was found than resting energy expenditure REE relative to LBM did not differ significantly between the ambulatory and bed rest conditions during the eucaloric and hypocaloric diet [ 18 ]. Hypocaloric nutrition led to the greatest wasting of LBM in bed rest conditions; however, in the ambulatory group the same nutrition allowed a significantly higher leucine deposition rates within the total body protein protein synthesis.
The negative energy balance conditions can lead to a rapid loss of LBM and that such catabolic effects can be prevented, at least in the short term, through a moderate level of physical activity [ 18 ]. Another research from Biolo G et al.
in made in 19 healthy men, different physical inactivity conditions and energy intake were evaluated: at first ambulatory adaptation condition all subjects with the same energy intake and after 5 weeks of bed rest, under high energy balance HEB and lower energy balance LEB. As a result of this, the HEB and muscle atrophy were associated with the activation of systemic inflammatory response and antioxidant defenses in stress conditions; for example, in the increase of glutathione synthesis, myeloperoxidase concentrations, significant changes glutamate-cysteine ligase enzyme and the rate of glutathione turnover [ 19 ].
In relation to body composition, most of the subjects who gained more body fat mass especially in the HEB group suffered the greatest loss of skeletal muscle and body free mass. Exceeding caloric intake above the calorie recommendations that athletes normally consume may have negative effects on body composition increase in fat mass due to reduced physical activity without any benefit in physiological responses to a sports injury.
Main nutritional recommendations related to energy consumption, protein, antioxidants, and probiotics in sports muscle injuries.
The periods of immobilization following a muscle injury, especially at week one and two, the rate of muscle protein synthesis decreases if the 10 days of disuse are exceeded with a small or no contribution in muscle catabolism [ 20 ].
However, some research also suggests that reduced mobility decreases the sensitivity of skeletal muscle to anabolic properties of amino acids [ 20 ]. Within the anabolic resistance, there is a cascade of metabolic reactions, including an interaction between the reactive oxygen species produced by the immobilization and the signaling pathways of IGF-1, the latter pathway is inhibited by the high reactive oxygen species ROS production to insulin resistance [ 21 ].
A positive balance in protein consumption is necessary for the repair of muscle Nutritinoal produced by exercise [ 22 ]. The same happens when there is an injury that implies a reduction of physical activity of the athlete, but in this opportunity the protein consumption must be according to the reduction of the fasting synthesis rate [ 9 ] and the reduction of muscle protein synthesis in response to protein intake [ 20 ], due to the reduction of the ability of myofibrillar proteins to respond to amino acids in immobilization [ 23 ].
In that sense, in 12 healthy young men in 14 days of knee immobilization were measured the protein synthesis after protein intake before and after a period of disuse the immobilization period led a significant decrease to an 8. Beyond these results, in the context of sports performance, it should be kept in mind that the level of physical activity is important to maintain a normal response in postprandial protein synthesis at muscle level and that it will also change according to age [ 24 ], in the case of high-performance athletes, although there is no evidence of anabolic resistance in lesions, it is clear that the adaptations induced by physical activity play a major role in delaying or reducing the effects of anabolic resistance to the consumption of protein.
Due to the above several studies document the different degrees of muscular atrophy by disuse depending many times on the duration of the injury or the immobilization phase, it has been shown that in 1 week of immobilization in 10 healthy young males in energy balance, there is a reduction of muscle mass in 3.
A significant increase in angiogenic markets like HIF-1α protein expression was observed following bed rest but without changes in skeletal muscle capillary density, measured by immunohistochemistry [ 25 ]. Based on the concepts above, nutritional strategies that could be used during immobilization and recovery to overcome this anabolic resistance, should be given from two main approaches: the first is to provide more anabolic factors and improve amino acid availability, i.
Regarding the recommendation of protein consumption during the period of muscle disuse, it should be taken into consideration that in healthy adults the muscle tissue responds to a dose of protein of 20 to 25 g, which maximizes vor response of muscle protein synthesis MPS in both fasting and exercised muscle [ 16 ].
When there is a sports injury situation with immobilization or reduced physical activity, it is likely that the amount of protein in each dose needed to stimulate MPS increases.
About this, the currently International Society of Sport Nutrition ISSN position stand establish, according to reviews about protein intake and timing in exercise that an ingestion of a protein dose of 20—40 g 0. In a research made in 19 middle age healthy adults to response to leucine LEU and placebo supplementation CONall subjects passed over two process, at first an ambulatory phase 1—4 days both groups with the same diet and without supplementation and then the bed rest 14 days.
Although these are short-term effects, because the leucine effects on lean mass are only during the first 7 days of the 14 Nutritoonal protocol, in the final 7 days the rate of loss of lean mass in the LEU group was similar to that in the CON group [ 29 ].
Participants in the whey protein group had significantly greater improvements in knee extension strength in the operated limb and non-operated limb compared with the control group and improvement in functional activities of daily life [ 30 ].
Whey protein supplementation can be essential for the maintenance of muscle strength during a period of postoperative immobilization along with an active rehabilitation process, it can also mitigate the increase of physiological markers of muscle damage such as creatine kinase CK and lactate dehydrogenase LDH [ 31 ], and contribute to the recovery of the skeletal muscle after exercise and injury.
According to the intake recommendations in injured athletes, it should mitigate muscle loss during a period of negative protein balance [ 16 ], so the recommendation should be 1.
The recommendations of protein intake from the International Society of Sport Nutrition ISSN position stand, 1. In agreement with the last Position in Nutrition and Athletic Performance from Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine, stfategies cases of energy restriction or reduction of physical activity as it happens as a result of an injury, the increased protein intake of up to 2.
This recommendation could be used in the nutritional approach of the injured athlete without the need to provide less or more protein than this recovery process implies, still there is no evidence or clinical trial related to athletes male or female in any sports disciplines or according the type of injury and the physiological specificities of the recovery process.
Sport-related damages and injuries favor free radicals and ROS production and other inflammatory molecules [ 35 ]. Under normal physiological conditions, the endogenous antioxidant defense can remove or neutralize these detrimental molecules. Oxidative stress, produced when there is an imbalance between free radicals and the endogenous antioxidant defense, can cause lipid peroxidation, DNA damage, and activation of stress-sensitive signaling pathways, which contribute to inflammation maintenance, symptoms of injury e.
In the case of athletes who were immobilized or with reduced physical activity of a specific limb due to sport-related injuries, oxidative stress contributes to muscle atrophy by increasing the expression of components of the proteasome proteolytic system.
For instance, ROS can activate a group of proteases, known as caspases, that degrade proteins and it may trigger apoptosis [ 3839 ]. In order to attenuate oxidative stress and their consequences abovementioned, the intake of antioxidant nutrients has been considered as a concern by athletes [ 16 ].
Some micronutrients, such as vitamins A β-caroteneC ascorbic acidand E α-tocopheroltrace minerals as zinc, copper, manganese, selenium, and plant-derived polyphenols are known as antioxidant nutrients that play an important role on redox balance along with the endogenous antioxidant defense [ 37 ].
They act by preventing ROS and free radicals formation, and behave as scavengers or proton donors in order to regenerate or repair oxidative damages Powers et al.
Besides that, vitamin C is important for recycling the α-tocopherol from oxidative reactions. Vitamin E, as well as polyphenols and β-carotene, has an important role in the conversion of ROS and free radicals to less reactive forms, at cellular membrane, contributing to restrain lipid peroxidation.
In addition, the minerals act as co-factors of the superoxide dismutase SOD and glutathione peroxidase GPXtwo important enzymes Nufritional the endogenous antioxidant defense [ 37 ].
Studies that demonstrated positive outcomes after antioxidants supplementation were mostly performed in sedentary, physically active individuals or elderly people after acute exercise [ 41424344 ]. Thus, if athletes do not present nutritional deficiencies, antioxidant supplementation may favor oxidative reactions and blunt important pathways for positive exercise adaptations, recovery, and wound healing [ 454647 ].
For instance, a mixture of antioxidants supplementation mg of vitamin C, mg of α-tocopherol, 30 mg of β-carotene, 2 mg of lutein, mμg of selenium, 30 mg of zinc, and mg of magnesium did not offer protection against exercise-induced lipid peroxidation and inflammation, which may hinder muscle recovery in athletes [ 48 ].
Also, vitamin A supplementation decreased anti-inflammatory interleukin IL and heat shock protein 70 expression [ 49 ]. A meta-analysis did not find a significant protection against either exercise-induced lipid peroxidation or muscle damage after vitamin E supplementation [ 53 ].
Likewise, polyphenol-rich plant supplements have small effects in increasing antioxidant capacity, but countermeasure effects on exercise-induced oxidative stress fecovery inflammation [ 54 ].
A majority of studies have supported that antioxidant supplementation does not enhance antioxidant capacity in non-nutritional deficient athletes [ 455556575859 ]; however, a critical approach is necessary for athletes who have undergone sport-related injuries.
On the other hand, athletes that have received nutritional intervention via food intake have shown higher levels of total antioxidant capacity and endogenous antioxidant activity SOD and GPX compared to the ones who do not follow this intervention [ 60 ].
Also, the Mediterranean diet, characterized by high consumption of monounsaturated fatty acids from olives, fruits, vegetables, and whole grains, low consumption of red meat and moderate use of red wine can enhance antioxidant defenses and improves the lipid oxidation [ 6263 ].
Pingitore et al. Omega 3 fatty acid n-3FA has also been considered in the context of nutritional support for sport-related injuries due to its anti-inflammatory and immunomodulatory properties [ 10 ].
For instance, omega 3 fatty acid supplementation has also shown capable of attenuate oxidative biomarkers in athletes who had undergone knee surgery [ 64 ].
: Nutritional strategies for faster recovery| NUTRITIONAL STRATEGIES TO PROMOTE RECOVERY | The supplementation with probiotics has been investigated in several endurance sports, like running, cycling, and swimming, in individual sports tennis, karate or alpinism , and in team games rugby and football [ 79 ]. Click To Tweet Carbohydrate depletion leads to fatigue, which would typically be thought of as occurring in a longer duration sprint through the reduction of glycolysis. For example:. About this article. Given the emphasis on winning and achievement, many athletes in training are searching for the ultimate method or ingredient to provide that extra winning edge over their opponents. Journal of Applied Physiology , , 4, — |
| Background | Effect of mouth-rinsing carbohydrate solutions on endurance performance. All rights reserved. This article will discuss the five nutritional practices I believe have the biggest impact on helping athletes improve their strength, power, and explosiveness in ways that translate to increases in speed: Ensure sufficient carbohydrate intake. While these tips provide a general guideline, personalized advice can further enhance your recovery journey. Many agree that you should leave your workout session feeling challenged but not completely exhausted. |
| Sporting performance and food | Carbohydrate needs vary based on body size, lean mass, and sport and training demands, but current recommendations support athletes consuming between 4 and 12 grams per kilogram of body weight daily to help optimize performance. Within these daily needs to support glycogen storage levels, we can look at specific nutrient timing to best support training, competition, and recovery. In the pre-training window, athletes should seek to consume 1—4 grams of carbohydrates per kilogram of body weight one to four hours pre-training. In the window directly pre-training 15—30 minutes out , an easily digested, simple carbohydrate item can provide a source of glucose and aid in glycogen sparing, leaving that fuel for anaerobic glycolysis and preventing protein oxidation for optimal MPS. In the post-training window, we aim to replenish glycogen stores used during training or competition. Athletes should seek to consume 1—1. The role of carbohydrates intra-training as they pertain to speed is not limited solely to glycogen sparing. This has been demonstrated mostly in to minute activities e. If carbohydrates are the king of performance nutrition, protein is the queen. Protein serves as a substrate but also a trigger for the synthesis of contractile proteins through a process known as muscle protein synthesis MPS. This process is critical in creating the training adaptations we are looking for in speed development training, and protein itself can serve as a trigger for those metabolic adaptations we seek. Like carbohydrates and dietary fats , protein has a direct effect on body composition—not only through its contribution to total energy intake but also in the maintenance of lean body mass on a hypocaloric diet. If body composition changes are warranted to optimize performance remember, body comp and body weight do not accurately predict performance , keeping protein levels higher can help maintain lean mass while in a caloric deficit to see body fat reductions. Recommendations for protein intake when reducing total calories to make body composition changes range from 2. Daily protein intake for athletes is currently set at 1. Most literature supports an ideal range of 1. Protein timing throughout the day is important to optimize MPS. The majority of protein intake in regard to training is focused in the post-window. However, pre-training protein consumption can aid in satiety to lower the physiological hunger experienced during training and competition. During training, protein consumption can help spare amino acids from being oxidized, leaving them available for MPS. The total protein content of this feeding should be around. It is recommended that this dose is then repeated about every 3—5 hours throughout the day to optimize MPS and recovery. Intakes of more than 40 grams of protein have not been shown to further improve MPS but may be warranted for larger athletes, individuals on a hypocaloric diet, or those with higher total daily protein needs. A good goal for most athletes is to consume doses of 20—40 grams of protein every 3—4 hours while awake to optimize MPS and hit total daily protein intake needs. Protein intake in the post-training window can also lower carbohydrate needs to achieve the same glycogen resynthesis. Research supports that an intake of. This is yet another reason to consume protein in the post-training window and throughout the day, especially for an athlete who struggles to meet higher carbohydrate needs post-training. Hydration has multiple impacts on athletic performance, including the role of electrolytes in muscular contraction, injury prevention, and maintenance of electrolyte balance in the body. Pre-exercise hypohydration can increase muscle strength and power, and too great of a loss of fluids and electrolytes can impair performance. At these levels, we can begin to see alterations to CNS and metabolic function due to hypovolemia and increased glycogen use leaving less fuel for glycolysis. The focus post-training should then be on rehydrating and replacing lost fluids and electrolytes. Sweat losses per hour can range from. For every kilogram lost during training, an athlete needs about 1—1. The general recommendation is to consume. As mentioned above, this could also be used to provide glucose for glycogen sparing and as a mouth rinse. The average sodium loss per liter of sweat is 1 gram or 1, milligrams as mentioned above, this varies significantly between athletes. Replenishing these losses post-training and competition is vital to help the body retain the fluids consumed, restoring optimal plasma volume and levels of extracellular fluids. Any athlete should aim to prevent micronutrient deficiencies through a balanced intake that meets total energy, macro, and micronutrient needs. And while all micronutrients have an indirect role in supporting energy production—and thus performance—there are three we should be extra aware of as they pertain to muscular function and speed:. Calcium aids in the regulation of muscular contraction and nerve conduction. As we know, calcium facilitates the myosin and actin interaction within the muscle cell. It is then, when calcium is pumped back into the sarcoplasmic reticulum, that the muscle relaxes. Calcium is also an important mineral in bone health along with vitamin D and phosphorus , which can help prevent bone injury. It is important to note that high levels of calcium in the blood can cause muscle weakness, and supplements should be used under the direction of a physician or dietitian. Vitamin D has a role in bone health aiding in calcium and phosphorus absorption and playing a biomolecular role in mediating the metabolic functions of the muscle. Athletes living above the 35th parallel, or those who train and compete indoors, are at the highest risk of deficiency. Supplementation may be warranted in amounts of 2,—5, IUs daily as indicated by lab work. We know iron deficiency, with or without anemia, reduces muscular function and work capacity, as maximal oxygen uptake will be limited. Elite athletes, especially females, can be at risk of developing iron deficiency. Where opinions differ is on the use and benefit of antioxidant supplements like tart cherry juice. I do not recommend that my athletes use these antioxidant supplements in the off-season or pre-season when our goal is adaptation, as these supplements could negatively influence it. Instead, they should be used during the season, potentially in the evening before competition or key training sessions. The role of supplementation in positively impacting speed performance lies in providing energy system fuel, preventing acid-base disturbances, and reducing perceptions of fatigue. There are four supplements I lean on to help optimize sprint performance:. Supplements should be third-party tested with effectiveness and dosages backed by research. Creatine is one of the most studied and safest supplements on the market and, in my opinion, the most impactful on performance. Creatine has been shown to have numerous benefits, but for the purposes of this article, we primarily see performance improvements in repeated bouts of high-intensity exercise with short recovery periods. Based on our earlier discussion of surrounding energy systems, we know phosphocreatine is the substrate used in the ATP-CP, our main energy system utilized in maximal sprints. Creatine phosphate provides a rapid source of phosphate to resynthesis ADP to ATP. On an omnivorous diet, most individuals will get between 1 and 2 grams of creatine daily found in meat, fish, and eggs. Supplementation is then recommended to saturate muscular stores. Creatine monohydrate is highly bioavailable and is what I recommend to the athletes I work with. Creatine can be taken using a loading phase of 20—25 grams. Creatine intake post-training with carbohydrates and protein is found to enhance creatine storage caused by increases in blood flow and the effect of insulin. Caffeine can also help with the release of calcium from the sarcoplasmic reticulum, which we discussed earlier. Gums with caffeine content, which are increasing in popularity, are absorbed more quickly and could be taken closer to competition. The half-life of caffeine depends on genetic factors but ranges from 2. This would be most beneficial in sports with repeated high-intensity sprints 1—7 minutes and may not be beneficial in single, maximal sprint events. Gastrointestinal symptoms are a known side effect of sodium bicarbonate, and tolerance should be tested during non-key training sessions. Splitting the amount into smaller doses spread over the pre-training period may help. This occurs through the increased synthesis of carnosine, which lowers the ph balance in the muscle by exchanging hydrogen ions for calcium within the muscle, leading to enhanced efficiency of contraction in coupling and excitation. When compared to sodium bicarb, beta-alanine provides more chronic muscular adaptations. Parathesis is a known side effect of beta-alanine, but it can be reduced by dividing the daily dosage and spreading it throughout the day or using a slow-release capsule. While your competitors obsess over finding the latest and greatest training fad in speed development, get an advantage by making sure that the V8 engine you built during training has the right high-octane fuel to use all that horsepower. When looking at nutrition for speed development and competition, consider the Fueling Speed Hierarchy: carbohydrates, protein, hydration, micronutrients, and supplementation. Ong, J. Carbohydrates CHO are the primary energy source for moderate-intense activity. A general carbohydrate guideline is to match needs with activity:. During post-exercise recovery, optimal nutritional intake is essential to replenish endogenous substrate stores and facilitate muscle-damage repair and reconditioning. After exhaustive endurance-type exercise, muscle glycogen repletion forms the most critical factor determining the time needed to recover. This is the most critical determinant of muscle glycogen synthesis. Since it is not always feasible to ingest such large amounts of CHO, the combined ingestion of a small amount of protein 0. It results in similar muscle glycogen-repletion rates as the ingestion of 1. Consuming CHO and protein during the early phases of recovery has been shown to affect subsequent exercise performance positively and could be of specific benefit for athletes involved in numerous training or competition sessions on the same or consecutive days. Burke, L. et al. Carbohydrate dosing relative to resistance training should be commensurate with the intensity guidelines outlined above. Read also: Are Carbs Really That Bad for You? Optimum protein consumption is key to stimulating muscle protein synthesis and facilitating repair. Protein recovery guidelines for strength training include:. Dreyer, H. You might be interested: Recipes for Gaining Muscle. During the recovery process, fats are important as an energy source, hormone production, and inflammation reduction. The Standard American Diet SAD is notoriously pro-inflammatory, with the Omega 6:Omega 3 greater than closer to Saturated fat should come from grass-fed, pasture-raised animals. Olive and avocado oils are good choices for cooking. Simopoulos, A. Athletes should consume 20 to 35 percent of their calories from fat. See how to track macros in this blog post. Micronutrients include vitamins and minerals. They are required in small quantities to ensure normal metabolism, growth, and physical well-being. Phytonutrients, also called phytochemicals, are chemicals produced by plants. Phytonutrient-rich foods include colorful fruits and vegetables, legumes, nuts, tea, cocoa, whole grains, and many spices. Phytonutrients can aid in the recovery process due to their anti-inflammatory properties. Reactive oxygen species ROS and reactive nitrogen species RNS are free radicals that are produced during exercise that can cause skeletal muscle damage, fatigue, and impair recovery. However, ROS and RNS also signal cellular adaptation processes. Many athletes attempt to combat the deleterious effects of ROS and RNS by ingesting antioxidant supplements e. In addition, antioxidant supplementation can have harmful effects on the response to overload stress and high-intensity training, thereby adversely affecting skeletal muscle remodeling following resistance and high-intensity exercise. The bottom line is that physiological doses from the diet are beneficial, whereas supraphysiological doses supplements during exercise training may be detrimental to one's gains and recovery. Merry, T. Water regulates body temperature, lubricates joints, and transports nutrients. Signs of dehydration can include fatigue, muscle cramps, and dizziness. During the recovery phase, staying hydrated can help stimulate blood flow to the muscles, which can reduce muscle pain. In addition, hydration can help flush out toxins which can exacerbate muscle soreness. Blend ingredients and chill. See for more on hyrdation: Hydration: Through The Lens of Fitness. Timing your nutrition for recovery should include ensuring pre-exercise meal s adequately fuel your activity and that you optimize your macronutrients, as mentioned above, to maintain glycogen stores and protein balance. Supplements can help enhance repair, but only when the foundation energy, macros, micros, hydration, and timing is covered. Supplements can be categorized based on how they support not block inflammation as well as their role in muscle, tendon, and bone repair. Inflammation :. Muscle Repair :. Tart cherry juice has been shown to aid in muscle repair and soreness. Tendon Repair :. Bone Repair :. Recovery smoothie makes about two servings. Blend ingredients and enjoy! Check out Athlete Recovery Techniques for more on supplementation. There are several key performance biomarkers that can be used to monitor training and recovery. These include:. Nutrition and metabolic health 2. Hydration status 3. Muscle status 4. Endurance performance 5. Injury status and risk 6. Through comprehensive monitoring of physiologic changes, training cycles can be designed that elicit maximal improvements in performance while minimizing overtraining and injury risk. Keep these in mind when you are doing active recovery work. Beelen, M. Nutritional strategies to promote postexercise recovery. International journal of sport nutrition and exercise metabolism, 20 6 , Bubbs, M. PEAK: The new science of athletic performance that is revolutionizing sports. Chelsea Green Publishing. Sports Medicine Auckland, N. Clark, M. NASM essentials of personal fitness training. Currell, Kevin. Performance Nutrition. Crowood Press April 1, Leucine-enriched essential amino acid and carbohydrate ingestion following resistance exercise enhances mTOR signaling and protein synthesis in human muscle. American Journal of Physiology-Endocrinology And Metabolism, 2 , EE Dupuy, O. An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis. Frontiers in physiology, 9, Lee, E. Biomarkers in sports and exercise: tracking health, performance, and recovery in athletes. Journal of strength and conditioning research, 31 10 , Malta, E. The Effects of Regular Cold-Water Immersion Use on Training-Induced Changes in Strength and Endurance Performance: A Systematic Review with Meta-Analysis. |
| 15 Tips To Maximize Muscle Recovery: Tips, Complications, and More | McCall A, Davison M, Andersen TE, Beasley I, Bizzini M, Dupont G, et al. Injury prevention strategies at the FIFA world cup: perceptions and practices of the physicians from the 32 participating national teams. Br J Sports Med. Article PubMed PubMed Central Google Scholar. Dupont G, Nedelec M, McCall A, McCormack D, Berthoin S, Wisloff U. Effect of 2 soccer matches in a week on physical performance and injury rate. Am J Sports Med. Ekstrand J, Hagglund M, Walden M. Epidemiology of muscle injuries in professional football soccer. Carling C, McCall A, Le Gall F, Dupont G. The impact of short periods of match congestion on injury risk and patterns in an elite football club. Mohr M, Draganidis D, Chatzinikolaou A, Barbero-Álvarez JC, Castagna C, Douroudos I, et al. Muscle damage, inflammatory, immune and performance responses to three football games in 1 week in competitive male players. Eur J Appl Physiol. What is the extent of exposure to periods of match congestion in professional soccer players? J Sports Sci. Nédélec M, McCall A, Carling C, Legall F, Berthoin S, Dupont G. Recovery in soccer. Bangsbo J, Mohr M, Krustrup P. Physical and metabolic demands of training and match-play in the elite football player. Mohr M, Krustrup P, Bangsbo J. Match performance of high-standard soccer players with special reference to development of fatigue. Russell M, Sparkes W, Northeast J, Kilduff LP. Responses to a min reserve team soccer match: a case study focusing on the demands of extra time. Harper LD, West DJ, Stevenson E, Russell M. Technical performance reduces during the extra-time period of professional soccer match-play. PLoS One. Osgnach C, Poser S, Bernardini R, Rinaldo R, Di Prampero PE. Energy cost and metabolic power in elite soccer: a new match analysis approach. Med Sci Sports Exerc. Rico-Sanz J, Frontera WR, Mole PA, Rivera MA, Rivera-Brown A, Meredith CN. Dietary and performance assessment of elite soccer players during a period of intense training. Int J Sport Nutr. Ebine N, Rafamantanantsoa HH, Nayuki Y, Yamanaka K, Tashima K, Ono T, et al. Measurement of total energy expenditure by the doubly labelled water method in professional soccer players. Anderson L, Orme P, Naughton RJ, Close GL, Milsom J, Rydings D, et al. Energy intake and expenditure of professional soccer players of the English premier league: evidence of carbohydrate periodization. Int J Sport Nutr Exerc Metab. Briggs MA, Cockburn E, Rumbold PL, Rae G, Stevenson EJ, Russell M. Assessment of energy intake and energy expenditure of male adolescent academy-level soccer players during a competitive week. Article CAS PubMed PubMed Central Google Scholar. Russell M, Pennock A. Dietary analysis of young professional soccer players for 1 week during the competitive season. Loucks AB, Kiens B, Wright HH. Energy availability in athletes. Ranchordas MK, Bannock L, Robinson SL. Case Study: Nutritional and Lifestyle Support to Reduce Infection Incidence in an International-Standard Premier League Soccer Player. Bangsbo J. Energy demands in competitive soccer. Saltin B. Metabolic fundamentals in exercise. Med Sci Sports. CAS PubMed Google Scholar. Gunnarsson TP, Bendiksen M, Bischoff R, Christensen PM, Lesivig B, Madsen K, et al. Effect of whey protein- and carbohydrate-enriched diet on glycogen resynthesis during the first 48 h after a soccer game. Scand J Med Sci Sports. Rampinini E, Bosio A, Ferraresi I, Petruolo A, Morelli A, Sassi A. Match-related fatigue in soccer players. Howatson G, Milak A. Exercise-induced muscle damage following a bout of sport specific repeated sprints. Ivy JL, Katz AL, Cutler CL, Sherman WM, Coyle EF. Muscle glycogen synthesis after exercise: effect of time of carbohydrate ingestion. J Appl Physiol CAS Google Scholar. Burke LM, Kiens B, Ivy JL. 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The effect of high carbohydrate meals with different glycemic indices on recovery of performance during prolonged intermittent high-intensity shuttle running. Keizer HA, Kuipers H, van Kranenburg G, Geurten P. Influence of liquid and solid meals on muscle glycogen resynthesis, plasma fuel hormone response, and maximal physical working capacity. Jeukendrup AE. Carbohydrate intake during exercise and performance. Jeukendrup A, Moseley L. Multiple transportable carbohydrates enhance gastric emptying and fluid delivery. Carbohydrate and exercise performance: the role of multiple transportable carbohydrates. Curr Opin Clin Nutr Metab Care. van Loon LJ. Application of protein or protein hydrolysates to improve postexercise recovery. Beck KL, Thomson JS, Swift RJ, von Hurst PR. Role of nutrition in performance enhancement and postexercise recovery. Open Access J Sports Med. Pritchett K, Pritchett R. Chocolate milk: a post-exercise recovery beverage for endurance sports. Med Sport Sci. Saunders MJ. Carbohydrate-protein intake and recovery from endurance exercise: is chocolate milk the answer? Curr Sports Med Rep. Burke LM. Fueling strategies to optimize performance: training high or training low? Nicholas CW, Green PA, Hawkins RD, Williams C. Carbohydrate intake and recovery of intermittent running capacity. Krustrup P, Ortenblad N, Nielsen J, Nybo L, Gunnarsson TP, Iaia FM, et al. Maximal voluntary contraction force, SR function and glycogen resynthesis during the first 72 h after a high-level competitive soccer game. Costill DL, Pascoe DD, Fink WJ, Robergs RA, Barr SI, Pearson D. Impaired muscle glycogen resynthesis after eccentric exercise. Beelen M, Burke LM, Gibala MJ, van Loon LJC. Nutritional strategies to promote postexercise recovery. Silva JR, Ascensão A, Marques F, Seabra A, Rebelo A, Magalhães J. Neuromuscular function, hormonal and redox status and muscle damage of professional soccer players after a high-level competitive match. Macnaughton LS, Wardle SL, Witard OC, McGlory C, Hamilton DL, Jeromson S, et al. The response of muscle protein synthesis following whole-body resistance exercise is greater following 40 g than 20 g of ingested whey protein. Physiol Rep. Witard OC, Jackman SR, Breen L, Smith K, Selby A, Tipton KD. Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise. Am J Clin Nutr. Moore DR, Robinson MJ, Fry JL, Tang JE, Glover EI, Wilkinson SB, et al. Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. Tang JE, Moore DR, Kujbida GW, Tarnopolsky MA, Phillips SM. Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men. Garlick PJ. The role of leucine in the regulation of protein metabolism. Burke LM, Winter JA, Cameron-Smith D, Enslen M, Farnfield M, Decombaz J. Effect of intake of different dietary protein sources on plasma amino acid profiles at rest and after exercise. Leucine as a pharmaconutrient in health and disease. Katsanos CS, Kobayashi H, Sheffield-Moore M, Aarsland A, Wolfe RR. A high proportion of leucine is required for optimal stimulation of the rate of muscle protein synthesis by essential amino acids in the elderly. Am J Physiol Endocrinol Metab. Mettler S, Mitchell N, Tipton KD. Increased protein intake reduces lean body mass loss during weight loss in athletes. Witard OC, Jackman SR, Kies AK, Jeukendrup AE, Tipton KD. Effect of increased dietary protein on tolerance to intensified training. Daily distribution of carbohydrate, protein and fat intake in elite youth academy soccer players over a 7-day training period. Areta JL, Burke LM, Ross ML, Camera DM, West DW, Broad EM, et al. Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. J Physiol. Mohr M, Krustrup P, Nybo L, Nielsen JJ, Bangsbo J. Muscle temperature and sprint performance during soccer matches--beneficial effect of re-warm-up at half-time. Maughan RJ, Watson P, Evans GH, Broad N, Shirreffs SM. Water balance and salt losses in competitive football. Shirreffs SM, Sawka MN, Stone M. Water and electrolyte needs for football training and match-play. Gonzalez-Alonso J. Hyperthermia impairs brain, heart and muscle function in exercising humans. Mohr M, Mujika I, Santisteban J, Randers MB, Bischoff R, Solano R, et al. Examination of fatigue development in elite soccer in a hot environment: a multi-experimental approach. McGregor SJ, Nicholas CW, Lakomy HK, Williams C. The influence of intermittent high-intensity shuttle running and fluid ingestion on the performance of a soccer skill. Shirreffs SM, Maughan RJ. Volume repletion after exercise-induced volume depletion in humans: replacement of water and sodium losses. Am J Phys. Maughan RJ, Merson SJ, Broad NP, Shirreffs SM. Fluid and electrolyte intake and loss in elite soccer players during training. Shirreffs SM, Taylor AJ, Leiper JB, Maughan RJ. Post-exercise rehydration in man: effects of volume consumed and drink sodium content. Whole body sweat collection in humans: an improved method with preliminary data on electrolyte content. Nose H, Mack GW, Shi XR, Nadel ER. Role of osmolality and plasma volume during rehydration in humans. Shirreffs SM. Restoration of fluid and electrolyte balance after exercise. Can J Appl Physiol. Parr EB, Camera DM, Areta JL, Burke LM, Phillips SM, Hawley JA, et al. Alcohol ingestion impairs maximal post-exercise rates of myofibrillar protein synthesis following a single bout of concurrent training. Barnes MJ. Alcohol: impact on sports performance and recovery in male athletes. Trommelen J, van Loon LJ. Pre-sleep protein ingestion to improve the skeletal muscle adaptive response to exercise training. Article PubMed Central Google Scholar. Hespel P, Maughan RJ, Greenhaff PL. Dietary supplements for football. Tooley E, Bitcon M, Briggs M, West D, Russell M. Estimates of energy intake and expenditure in professional rugby league players. Article Google Scholar. Krustrup P, Mohr M, Steensberg A, Bencke J, Kjaer M, Bangsbo J. Muscle and blood metabolites during a soccer game: implications for sprint performance. Hultman E, Soderlund K, Timmons JA, Cederblad G, Greenhaff PL. Muscle creatine loading in men. Robinson TM, Sewell DA, Hultman E, Greenhaff PL. Role of submaximal exercise in promoting creatine and glycogen accumulation in human skeletal muscle. Kronholm E, Sallinen M, Suutama T, Sulkava R, Era P, Partonen T. Self-reported sleep duration and cognitive functioning in the general population. J Sleep Res. Cook CJ, Crewther BT, Kilduff LP, Drawer S, Gaviglio CM. Skill execution and sleep deprivation: effects of acute caffeine or creatine supplementation-a randomized placebo-controlled trial. J Int Soc Sports Nutr. Pedersen DJ, Lessard SJ, Coffey VG, Churchley EG, Wootton AM, Ng T, et al. High rates of muscle glycogen resynthesis after exhaustive exercise when carbohydrate is coingested with caffeine. Taylor C, Higham D, Close GL, Morton JP. The effect of adding caffeine to postexercise carbohydrate feeding on subsequent high-intensity interval-running capacity compared with carbohydrate alone. Baar K. Nutrition and the adaptation to endurance training. Gomez-Cabrera MC, Pallardo FV, Sastre J, Vina J, Garcia-del-Moral L. Allopurinol and markers of muscle damage among participants in the Tour de France. Teixeira V, Valente H, Casal S, Marques F, Moreira P. Antioxidant status, oxidative stress, and damage in elite trained kayakers and canoeists and sedentary controls. Howatson G, McHugh MP, Hill JA, Brouner J, Jewell AP, van Someren KA, et al. Influence of tart cherry juice on indices of recovery following marathon running. Bell PG, Stevenson E, Davison GW, Howatson G. The effects of Montmorency tart cherry concentrate supplementation on recovery following prolonged, intermittent exercise. Trombold JR, Barnes JN, Critchley L, Coyle EF. Ellagitannin consumption improves strength recovery 2—3 d after eccentric exercise. Connolly DA, Lauzon C, Agnew J, Dunn M, Reed B. The effects of vitamin C supplementation on symptoms of delayed onset muscle soreness. J Sports Med Phys Fitness. Trombold JR, Reinfeld AS, Casler JR, Coyle EF. The effect of pomegranate juice supplementation on strength and soreness after eccentric exercise. Connolly DA, McHugh MP, Padilla-Zakour OI, Carlson L, Sayers SP. Efficacy of a tart cherry juice blend in preventing the symptoms of muscle damage. Arent SM, Senso M, Golem DL, McKeever KH. The effects of theaflavin-enriched black tea extract on muscle soreness, oxidative stress, inflammation, and endocrine responses to acute anaerobic interval training: a randomized, double-blind, crossover study. Phillips T, Childs AC, Dreon DM, Phinney S, Leeuwenburgh C. A dietary supplement attenuates IL-6 and CRP after eccentric exercise in untrained males. Tartibian B, Maleki BH, Abbasi A. The effects of ingestion of omega-3 fatty acids on perceived pain and external symptoms of delayed onset muscle soreness in untrained men. Clin J Sport Med. Jouris KB, McDaniel JL, Weiss EP. The effect of Omega-3 fatty acid supplementation on the inflammatory response to eccentric strength exercise. J Sports Sci Med. PubMed PubMed Central Google Scholar. Lembke P, Capodice J, Hebert K, Swenson T. Influence of omega-3 n3 index on performance and wellbeing in young adults after heavy eccentric exercise. Lenn J, Uhl T, Mattacola C, Boissonneault G, Yates J, Ibrahim W, et al. The effects of fish oil and isoflavones on delayed onset muscle soreness. Gray P, Chappell A, Jenkinson AM, Thies F, Gray SR. Fish oil supplementation reduces markers of oxidative stress but not muscle soreness after eccentric exercise. Nédélec M, Halson S, Delecroix B, Abaidia A, Ahmaidi S, Dupont G. Sleep hygiene and recovery strategies in elite soccer players. Download references. Stoke City Football Club, bet Stadium, Stanley Matthews Way, Stoke-on-Trent, ST4 4EG, UK. School of Social and Health Sciences, Leeds Trinity University, Horsforth, Leeds, LS18 5HD, UK. You can also search for this author in PubMed Google Scholar. JTD came up with the idea for the manuscript. MKR and JTD wrote the article. MR edited the article and provided valuable comments to enhance the review. All authors read and approved the final manuscript. Correspondence to Mayur Krachna Ranchordas. Springer Nature remains neutral with regard to jurisdictional claims in published maps and institutional affiliations. Open Access This article is distributed under the terms of the Creative Commons Attribution 4. Reprints and permissions. Ranchordas, M. Practical nutritional recovery strategies for elite soccer players when limited time separates repeated matches. J Int Soc Sports Nutr 14 , 35 Download citation. Received : 21 February Accepted : 05 September Published : 12 September Anyone you share the following link with will be able to read this content:. Sorry, a shareable link is not currently available for this article. Provided by the Springer Nature SharedIt content-sharing initiative. Skip to main content. Search all BMC articles Search. Download PDF. Download ePub. Review Open access Published: 12 September Practical nutritional recovery strategies for elite soccer players when limited time separates repeated matches Mayur Krachna Ranchordas 1 , Joel T. Abstract Specific guidelines that aim to facilitate the recovery of soccer players from the demands of training and a congested fixture schedule are lacking; especially in relation to evidence-based nutritional recommendations. Background Over the course of a 45 week season, professional European soccer teams may play in excess of 60 competitive matches [ 1 , 2 ] and thus at specific times of the year, multiple matches will be played within a single week [ 1 ]. A Typical monthly schedule for a top professional soccer club in the Premier League. Full size image. Method Articles were retrieved in accordance with an extensive search in several databases including MEDLINE — ; SPORTDiscus — ; PubMed — and Google Scholar — Characterising the demands of soccer match-play Soccer is a physically demanding intermittent sport which consists of recurrent high-intensity running, intensive soccer-specific actions and requirements for a high endurance capacity [ 11 ]. Recovery nutrition strategies A clearly planned nutritional strategy can likely assist practitioners to facilitate the replenishing of glycogen stores, acceleration of muscle-damage repair and enhanced rehydration; all of which seek to improve subsequent performance. Refuelling after a match — The immediate recovery phase The main focus immediately after a match is to replenish both liver and muscle glycogen stores through ingestion of adequate carbohydrate. Table 1 Refuelling for the Immediate Recovery Phase 0—4 h Full size table. Table 2 Repair and Adaptation for the Immediate Recovery Phase 0—4 h Full size table. Table 3 Practical nutritional recovery strategies for elite soccer players when limited time separates repeated matches Full size table. Table 4 Practical issues that interfere with post-match recovery nutrition and solutions to counteract these concerns Full size table. Conclusion The growing match play and training demands of a professional soccer player are putting a greater emphasis on the role of nutritional recovery in regaining performance and reducing the risk of injury. References Lago-Peñas C, Rey E, Lago-Ballesteros J, Casáis L, Domínguez E. Article PubMed Google Scholar Carling C, Le Gall F, Dupont G. Article CAS PubMed Google Scholar Nedelec M, McCall A, Carling C, Legall F, Berthoin S, Dupont G. PubMed Google Scholar McCall A, Davison M, Andersen TE, Beasley I, Bizzini M, Dupont G, et al. Article PubMed PubMed Central Google Scholar Dupont G, Nedelec M, McCall A, McCormack D, Berthoin S, Wisloff U. Article PubMed Google Scholar Ekstrand J, Hagglund M, Walden M. Article PubMed Google Scholar Carling C, McCall A, Le Gall F, Dupont G. Article PubMed Google Scholar Mohr M, Draganidis D, Chatzinikolaou A, Barbero-Álvarez JC, Castagna C, Douroudos I, et al. Article CAS PubMed Google Scholar Carling C, McCall A, Le Gall F, Dupont G. Article PubMed Google Scholar Nédélec M, McCall A, Carling C, Legall F, Berthoin S, Dupont G. Article PubMed Google Scholar Bangsbo J, Mohr M, Krustrup P. Article PubMed Google Scholar Mohr M, Krustrup P, Bangsbo J. Article PubMed Google Scholar Russell M, Sparkes W, Northeast J, Kilduff LP. Article PubMed Google Scholar Harper LD, West DJ, Stevenson E, Russell M. Article PubMed PubMed Central Google Scholar Osgnach C, Poser S, Bernardini R, Rinaldo R, Di Prampero PE. Article PubMed Google Scholar Rico-Sanz J, Frontera WR, Mole PA, Rivera MA, Rivera-Brown A, Meredith CN. Article CAS PubMed Google Scholar Ebine N, Rafamantanantsoa HH, Nayuki Y, Yamanaka K, Tashima K, Ono T, et al. Article PubMed Google Scholar Anderson L, Orme P, Naughton RJ, Close GL, Milsom J, Rydings D, et al. Article CAS PubMed PubMed Central Google Scholar Russell M, Pennock A. Article PubMed Google Scholar Loucks AB, Kiens B, Wright HH. Article PubMed Google Scholar Ranchordas MK, Bannock L, Robinson SL. Article PubMed Google Scholar Bangsbo J. Nutrition Tips For Optimal Recovery Recovering from intense physical activity or injuries requires not only rest but also proper nutrition to fuel the healing process. Here are some tips on incorporating recovery-enhancing foods into your diet: Protein-packed Powerhouses: Protein is essential for repairing and rebuilding damaged tissues. Include lean sources of protein such as chicken, turkey, fish, and eggs, or plant-based options like tofu, legumes, and quinoa in your meals. Aim for grams of protein per serving to support muscle recovery. Colourful Fruits and Vegetables: Antioxidant-rich fruits and vegetables play a crucial role in reducing inflammation and promoting tissue repair. Include a variety of vibrant produce like berries, oranges, leafy greens, bell peppers, and cruciferous vegetables in your meals. These will provide essential vitamins, minerals, and phytonutrients that support the recovery process. Omega-3 Fatty Acids: Incorporating foods rich in omega-3 fatty acids, such as salmon, mackerel, walnuts, chia seeds, and flaxseeds, can help reduce inflammation and promote joint health. These healthy fats also support brain function, which is vital for maintaining focus during recovery. Complex Carbohydrates: Carbohydrates are the body's primary energy source, and consuming the right type and amount is crucial for recovery. Opt for complex carbohydrates like whole grains, sweet potatoes, quinoa, and brown rice, as they provide a steady release of energy and essential nutrients. Hydration: Proper hydration is often overlooked but is vital for efficient recovery. Adequate water intake helps transport nutrients to cells, supports detoxification, and aids in joint lubrication. Don't forget to hydrate before, during, and after physical activity, as well as throughout the day. Nourishing Snacks: Snacking between meals can be an opportunity to fuel your body with essential nutrients. Opt for nutritious options like Greek yogurt with berries, a handful of nuts, a banana with almond butter, or a vegetable and hummus platter. These snacks provide a balance of macronutrients and micronutrients to support your body's recovery needs. Herbs and Spices: Certain herbs and spices possess anti-inflammatory properties that can aid in the recovery process. Turmeric, ginger, cinnamon, and garlic are known for their potential to reduce inflammation and promote healing. Incorporate them into your meals or enjoy them in herbal teas for added benefits. Recover Quickly With Nutrition Coaching At Jensen Fitness Proper nutrition is a powerful tool that can expedite your recovery and optimize your body's ability to bounce back from physical exertion or injuries. FAQ Q: What does a nutrition coach do? Share this Post:. Why Recovery Is Just as Important as Your Workout. In the dynamic world of fitness and health, the emphasis often leans heavily towards the more visible aspects of the…. 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Nutritional strategies for faster recovery -
Benefits of this strategy appear to relate to effects on the brain and central nervous system. During exercise lasting more than 60 minutes, an intake of carbohydrate is required to top up blood glucose levels and delay fatigue.
Current recommendations suggest 30 to 60 g of carbohydrate is sufficient, and can be in the form of lollies, sports gels, sports drinks, low-fat muesli and sports bars or sandwiches with white bread.
It is important to start your intake early in exercise and to consume regular amounts throughout the exercise period. It is also important to consume regular fluid during prolonged exercise to avoid dehydration. Sports drinks, diluted fruit juice and water are suitable choices.
For people exercising for more than 4 hours, up to 90 grams of carbohydrate per hour is recommended. Carbohydrate foods and fluids should be consumed after exercise, particularly in the first one to 2 hours after exercise. While consuming sufficient total carbohydrate post-exercise is important, the type of carbohydrate source might also be important, particularly if a second training session or event will occur less than 8 hours later.
In these situations, athletes should choose carbohydrate sources with a high GI for example white bread, white rice, white potatoes in the first half hour or so after exercise.
This should be continued until the normal meal pattern resumes. Since most athletes develop a fluid deficit during exercise, replenishment of fluids post-exercise is also a very important consideration for optimal recovery.
It is recommended that athletes consume 1. Protein is an important part of a training diet and plays a key role in post-exercise recovery and repair. Protein needs are generally met and often exceeded by most athletes who consume sufficient energy in their diet.
The amount of protein recommended for sporting people is only slightly higher than that recommended for the general public. For athletes interested in increasing lean mass or muscle protein synthesis, consumption of a high-quality protein source such as whey protein or milk containing around 20 to 25 g protein in close proximity to exercise for example, within the period immediately to 2 hours after exercise may be beneficial.
As a general approach to achieving optimal protein intakes, it is suggested to space out protein intake fairly evenly over the course of a day, for instance around 25 to 30 g protein every 3 to 5 hours, including as part of regular meals.
There is currently a lack of evidence to show that protein supplements directly improve athletic performance. Therefore, for most athletes, additional protein supplements are unlikely to improve sport performance. A well-planned diet will meet your vitamin and mineral needs. Supplements will only be of any benefit if your diet is inadequate or you have a diagnosed deficiency, such as an iron or calcium deficiency.
There is no evidence that extra doses of vitamins improve sporting performance. Nutritional supplements can be found in pill, tablet, capsule, powder or liquid form, and cover a broad range of products including:.
Before using supplements, you should consider what else you can do to improve your sporting performance — diet, training and lifestyle changes are all more proven and cost effective ways to improve your performance.
Relatively few supplements that claim performance benefits are supported by sound scientific evidence. Use of vitamin and mineral supplements is also potentially dangerous. Supplements should not be taken without the advice of a qualified health professional. The ethical use of sports supplements is a personal choice by athletes, and it remains controversial.
If taking supplements, you are also at risk of committing an anti-doping rule violation no matter what level of sport you play. Dehydration can impair athletic performance and, in extreme cases, may lead to collapse and even death.
Drinking plenty of fluids before, during and after exercise is very important. Fluid intake is particularly important for events lasting more than 60 minutes, of high intensity or in warm conditions. Water is a suitable drink, but sports drinks may be required, especially in endurance events or warm climates.
Sports drinks contain some sodium, which helps absorption. While insufficient hydration is a problem for many athletes, excess hydration may also be potentially dangerous. In rare cases, athletes might consume excessive amounts of fluids that dilute the blood too much, causing a low blood concentration of sodium.
This condition is called hyponatraemia, which can potentially lead to seizures, collapse, coma or even death if not treated appropriately. Consuming fluids at a level of to ml per hour of exercise might be a suitable starting point to avoid dehydration and hyponatraemia, although intake should ideally be customised to individual athletes, considering variable factors such as climate, sweat rates and tolerance.
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On this page. Nutrition and exercise The link between good health and good nutrition is well established. Daily training diet requirements The basic training diet should be sufficient to: provide enough energy and nutrients to meet the demands of training and exercise enhance adaptation and recovery between training sessions include a wide variety of foods like wholegrain breads and cereals , vegetables particularly leafy green varieties , fruit , lean meat and low-fat dairy products to enhance long term nutrition habits and behaviours enable the athlete to achieve optimal body weight and body fat levels for performance provide adequate fluids to ensure maximum hydration before, during and after exercise promote the short and long-term health of athletes.
Carbohydrates are essential for fuel and recovery Current recommendations for carbohydrate requirements vary depending on the duration, frequency and intensity of exercise. Cold-water dwelling fish e. In addition, some micronutrients are important in various aspects of wound healing, including muscle disuse.
For example, calcium and vitamin D are essential for bone shaping whereas vitamin C is necessary for collagen formation [ 16 ]. Vitamin A contributes to collagen synthesis and may revert the corticosteroids-induced inhibition in wound healing [ 8 ].
Furthermore, ubiquinone, also known as coenzyme Q10 CoQ10 , plays an important role as an essential electron carrier in the mitochondrial respiratory chain. As mentioned previously, careful consideration of the use of antioxidants and anti-inflammatory nutrients supplementation is necessary given the importance of the ROS-mediated physiological signaling and inflammatory response for positive adaptations and wound healing [ 70 ].
Studies have demonstrated that athletes, without micronutrients deficiency, present a higher total antioxidant capacity, increased antioxidant enzymes activity SOD and GPX , and higher plasma levels of ascorbic acid vitamin C and α-tocopherol vitamin E compared to sedentary individuals [ 71 , 72 ].
Indeed, antioxidant nutrients are important for antioxidant defense system, exercise recovery, and sports performance; however, the appropriate dose of nutrients consumption for injured athletes has not been established, and the individual nutritional status and oxidative biomarker levels have to be considered before supplementation recommendation [ 73 , 74 ].
For this, researchers have suggested that food intake within the Recommended Dietary Allowance RDA recommendations [ 75 ] seems to be a safer source of antioxidants and n-3FA balanced and varied meals as well as fruit and vegetables , and it can guarantee an optimal antioxidant status.
Moreover, natural foods can also confer multiple biological effects due to its nutritional composition [ 45 , 46 , 47 ]. Probiotics are defined as live microorganisms that confer a health benefit on the host when administered in adequate amounts [ 76 ], currently in the sports science, the probiotics elements are recommended accounting their benefits related to health status of athlete [ 77 , 78 ].
The supplementation with probiotics has been investigated in several endurance sports, like running, cycling, and swimming, in individual sports tennis, karate or alpinism , and in team games rugby and football [ 79 ].
Though the number of studies in thematic be limited, and the evidence mass be related to use of probiotics linked to upper respiratory infection and symptoms [ 80 ], recently some articles target the possible link between probiotics use muscle damage and repair [ 11 , 12 , 13 ].
Although some authors propose a fast effect in muscle repair from probiotic use, these evidence refers to resistance training and in addition to other nutritional supplements that have direct influence in the protein synthesis e.
It is known that probiotics are capable to interact with gut associated lymphoid tissue GALT immune cells improving the efficiency response and the intestinal permeability parameters.
It is possible that by indirect way probiotics can contribute to muscle repair process, via immune cells activity neutrophils and macrophages number and function , lowering the time spent with repairing process.
However, from a scientific perspective, studies in experimental models with purpose to investigate the action of probiotics in muscle tissue are required to confirm this hypothesis, after these clinical studies are recommended to investigate the applicability of the results.
In an event of injury involving immobilization and reduction of physical activity, it is important to avoid the anabolic resistance of muscle and the increase of the reactive species of nitrogen and oxygen, producing the proteolysis of the skeletal muscle.
In accordance with the above, the recommendation of protein intake in the injured athlete should be adjusted from 1. The injured athlete must maintain a balanced diet with an adequate supply of antioxidants and anti-inflammatory compounds, the consumption of the Recommended Dietary Allowance RDA or the Adequate Intake AI , through food high consumption of fruits, vegetables, and both animal and vegetal sources of omega 3 fatty acids could improve the inflammatory response, which is a normal response within the process of recovery of injured tissue.
It is necessary to carry out clinical studies with injured athletes and determine directly how the consumption of nutrients and elements such as probiotics can influence the recovery processes of injured athletes, according to the literature there is little research in this area of sports nutrition.
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Nutritional strategies for faster recovery wants to be faster. We Herbal wellness products hours upon Performance-enhancing nutrition to reading and researching Nutritilnal to improve technique, power output, and the effectiveness Ffaster our training modalities. And while we all admit the importance of Body composition and physical performance and strategiee application to Nutirtional and athletic performance, we spend little time on this area that could give us a level up on our competition. Enter the Fueling Speed Hierarchy, nutritional items with a direct application to speed. Nutritional strategies have a range of important benefits when we look at optimizing speed and power output, whether providing fuel foor our energy systems and the brain and central nervous system, assisting with muscle protein synthesis, promoting optimal body composition, aiding in muscular contraction and nerve conduction, or playing a role in injury prevention. Within the recovery strategies, recovrry has Detoxification Support for Enhanced Energy profound influence on the process since Nutritional strategies for faster recovery gecovery of NNutritional will allow not only the prompt replacement of energy but Body image and self-development the correct Herbal wellness products of the muscle to the training stimulus. Steategies Nutritional strategies for faster recovery is especially important Nutrltional multiple games are played in a week and recovering from one game becomes preparation for the next. In these cases, a faster recovery would represent an important advantage. On the other hand, many of the adaptations that we are interested in promoting soccer performance occur within the muscle. New research supports that the organic response to protein synthesis after exercise can be accelerated by optimizing the quantity, timing and quality of protein intake after training and games. It is clear that carbohydrates are the most important substrate for energy production. For this reason, the body presents a reserve of them glycogen in the muscles and liver, which are used progressively according to the intensity of the exercise.
Nutritional strategies for faster recovery -
They are extremely pertinent to speed and often overlooked in favor of viewing fuel as simply muscular energy, but the fact is that the brain and CNS prefer to run on glucose, and carbohydrates play a significant role in neurotransmission and cerebral metabolism.
Based on this fact alone, we can see where they would play a substantial role in sprint performance and speed development; on top of that, they are the primary fuel for our anaerobic energy system while also being the most efficient and economical substrate available.
Carbohydrate depletion leads to fatigue, which would typically be thought of as occurring in a longer duration sprint through the reduction of glycolysis. But did you know that this depletion can also lead to reductions in sport-specific skills, decreased work rates, and impaired concentration?
These are all factors that need to be locked in for improvement in a refined and complex motor skill such as sprinting. In fact, at the neurological level, a reduction in available glucose inhibits CNS and neuromuscular coordination and efficiency, potentially leading to decrements in motor skills and increased perception of fatigue!
Video 1. Speed training. So how do we address this? We know that our storage capacity for glycogen is approximately grams in the muscle and grams in the liver. Carbohydrates also help spare protein instead of it being oxidized, allowing it to be used for muscle protein synthesis, which is vital for speed training adaptations discussed in more detail below.
While body composition is influenced by multiple factors, carbohydrate and protein intake discussed in the next section can be manipulated within the total energy intake to support these goals.
When looking to gain fat-free mass in a speed athlete, the objective should be to optimize the power-to-strength ratio as opposed to gaining absolute strength and size. When changes in body composition are warranted and could help the athlete optimize performance, they should be done in the off-season or early pre-season to avoid any possible decrements to performance.
We will discuss body composition further in the next section. Carbohydrate needs vary based on body size, lean mass, and sport and training demands, but current recommendations support athletes consuming between 4 and 12 grams per kilogram of body weight daily to help optimize performance.
Within these daily needs to support glycogen storage levels, we can look at specific nutrient timing to best support training, competition, and recovery. In the pre-training window, athletes should seek to consume 1—4 grams of carbohydrates per kilogram of body weight one to four hours pre-training.
In the window directly pre-training 15—30 minutes out , an easily digested, simple carbohydrate item can provide a source of glucose and aid in glycogen sparing, leaving that fuel for anaerobic glycolysis and preventing protein oxidation for optimal MPS.
In the post-training window, we aim to replenish glycogen stores used during training or competition. Athletes should seek to consume 1—1.
The role of carbohydrates intra-training as they pertain to speed is not limited solely to glycogen sparing. This has been demonstrated mostly in to minute activities e.
If carbohydrates are the king of performance nutrition, protein is the queen. Protein serves as a substrate but also a trigger for the synthesis of contractile proteins through a process known as muscle protein synthesis MPS. This process is critical in creating the training adaptations we are looking for in speed development training, and protein itself can serve as a trigger for those metabolic adaptations we seek.
Like carbohydrates and dietary fats , protein has a direct effect on body composition—not only through its contribution to total energy intake but also in the maintenance of lean body mass on a hypocaloric diet.
If body composition changes are warranted to optimize performance remember, body comp and body weight do not accurately predict performance , keeping protein levels higher can help maintain lean mass while in a caloric deficit to see body fat reductions.
Recommendations for protein intake when reducing total calories to make body composition changes range from 2. Daily protein intake for athletes is currently set at 1. Most literature supports an ideal range of 1. Protein timing throughout the day is important to optimize MPS.
The majority of protein intake in regard to training is focused in the post-window. However, pre-training protein consumption can aid in satiety to lower the physiological hunger experienced during training and competition.
During training, protein consumption can help spare amino acids from being oxidized, leaving them available for MPS.
The total protein content of this feeding should be around. It is recommended that this dose is then repeated about every 3—5 hours throughout the day to optimize MPS and recovery.
Intakes of more than 40 grams of protein have not been shown to further improve MPS but may be warranted for larger athletes, individuals on a hypocaloric diet, or those with higher total daily protein needs. A good goal for most athletes is to consume doses of 20—40 grams of protein every 3—4 hours while awake to optimize MPS and hit total daily protein intake needs.
Protein intake in the post-training window can also lower carbohydrate needs to achieve the same glycogen resynthesis. Research supports that an intake of. This is yet another reason to consume protein in the post-training window and throughout the day, especially for an athlete who struggles to meet higher carbohydrate needs post-training.
Hydration has multiple impacts on athletic performance, including the role of electrolytes in muscular contraction, injury prevention, and maintenance of electrolyte balance in the body.
Pre-exercise hypohydration can increase muscle strength and power, and too great of a loss of fluids and electrolytes can impair performance. At these levels, we can begin to see alterations to CNS and metabolic function due to hypovolemia and increased glycogen use leaving less fuel for glycolysis.
The focus post-training should then be on rehydrating and replacing lost fluids and electrolytes. Sweat losses per hour can range from. For every kilogram lost during training, an athlete needs about 1—1. The general recommendation is to consume.
As mentioned above, this could also be used to provide glucose for glycogen sparing and as a mouth rinse. The replacement of carbohydrates is then the main objective of recovery since through it we guarantee an efficient return to normal physiological function, decrease in muscle pain and disappearance of psychological symptoms associated with extreme fatigue.
Consuming protein immediately after training provides a source of amino acids that promote muscle growth and repair in a more efficient way by activating protein synthesis. There is also an extensive range of protein foods for vegan athletes. So far there is no evidence to suggest that fat consumption has any direct implication on recovery.
Studies have shown that carbohydrate and protein co-ingestion is more effective in stimulating anabolism compared to carbohydrate-only ingestion after extensive aerobic exercise. Because of the above, the combination of carbohydrates and proteins immediately after exercise first 2 hours is an easy strategy for players of all levels.
Blood electrolytes sodium, potassium, chloride and bicarbonate help regulate nerve and muscle function. The requirement is individualized and must be estimated based on the nutritional objectives established for each player.
In general, it is recommended:. UEFA points out that alcohol consumption can interfere with recovery by altering glycogen resynthesis and reducing the rate of protein synthesis. Your email address will not be published.
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What role does recovery play in athletic performance? Otherwise you could use your next regular meal after the session as your recovery nutrition.
Some people may benefit from splitting their recovery into two parts with a small snack soon after exercise to kick start the recovery process followed by their next main meal to complete their recovery goals. Everyone is different in what they like to eat, what their appetite is like and what sits comfortably in their stomach in the hours after exercise but in general foods should:.
Dairy foods such as flavoured milk, smoothies or fruit yoghurt can be a great option as they can provide carbohydrate, protein, fluid and electrolytes ticking all of your recovery goals in one handy option. Some other options that you may like to choose include:.
Strateties the strategirs on winning and achievement, many athletes in training are Herbal wellness products for Glycemic effect ultimate Nutritional strategies for faster recovery Nutritionzl ingredient to provide that extra winning caloric restriction and autophagy markers over their opponents. PURPOSE: Any individual can perform a hard workout once Nutritional strategies for faster recovery even a few strategiss. The individual athlete who can recover from a hard session, and continue to come Nutritional strategies for faster recovery to work Nutfitional again and again is the one who gets the most accomplished!! The demands of training can take a toll on the body. What you eat and drink before, during, and after training or competition will determine how quickly you will recover from your training and will prepare you for your next training session or competition. Appropriate intake and replacement of fluids, carbohydrates, proteins, fats, and electrolytes will aide in performance enhancement and optimum recovery from ofr. The following pdf's provide more information on nutrition: Nutrition: Tips and Recovery Power Njtritional Switches Smart Fast Food Choices Best Bets Fast Food Tips for Eating on the Road Adding Weight: Putting on Muscle.
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