Nutritional strategies for faster recovery -
The American College of Sports Medicine recommends drinking 16 to 24 ounces of fluid for every pound you lose while exercising. Research has found that drinking tart cherry juice after exercise may reduce inflammation , muscle damage, and muscle soreness from exercise. More research is needed to fully understand its effects, but many studies published to date look promising.
A typical dose used in research is milliliters per day about 1. Creatine is one of the most widely studied supplements. Research consistently shows it can help improve muscular strength when combined with resistance training. Protein powder is a convenient way to add more protein to your diet. Many types of protein powders contain a complete spectrum of essential amino acids.
Whey and collagen powders are two popular choices. Sleep gives your muscles time to recover from exercise. People who exercise intensely need even more rest than the average person.
Some professional athletes allegedly sleep 10 hours or more per night. Many athletes incorporate massage in their training to reduce muscle soreness. A review of studies found that massage has a small but significant effect on improving flexibility and decreasing delayed onset muscle soreness after exercise.
Wearing compression garments has become common among athletes over the past several decades. But a small study found that they lowered time for body muscle recovery in German handball players. In the study, the athletes wore the garments for 24 hours and then alternated between hour breaks and hour periods of wearing them for a total of 96 hours.
Contrast bath therapy involves alternating periods of submerging in very warm water and very cold water. This change in temperature stimulates the contraction and dilation of your blood vessels and changes your heart rate.
Research has found that contrast bath therapy may help reduce muscle soreness post-workout. The results are limited and may only be relevant for athletes. Cryotherapy is the technique of exposing your body to an extremely cold temperature for a few minutes.
Research has found that it may be able to speed up recovery by reducing pain, inflammation, and muscle tiredness after strenuous activity.
Consuming alcohol is damaging to many aspects of your health. Alcohol also impairs protein synthesis in your muscles. Smoking tobacco negatively impacts your musculoskeletal system. Smoking tobacco is also associated with an increased risk of developing joint disease and an increased risk of fracturing a bone.
The amount of time it takes for your muscles to recover from exercise depends on your fitness levels and the difficulty of your workout. The volume, intensity, and duration of your workout all play a role in determining how taxing it is on your body.
After a relatively light workout , your muscles may be able to recover in 24 hours, whereas a more challenging workout might take two to three days. Very intense workouts might take even longer.
The basis of any good training program is small incremental increases in intensity or volume over time. If you jump ahead too quickly, you put yourself at risk of injury or overtraining. Different trainers have different philosophies when it comes to training.
Many agree that you should leave your workout session feeling challenged but not completely exhausted. Designing your program so you work alternate muscles groups in different workouts is a good way to increase the recovery period between sessions.
For example, if you are lifting weights three times a week, try a schedule like this to give each muscle group a full week to recover:. Athletes training for specific sports, like sprinters or Olympic lifters, often train the same body parts almost every day.
They often alternate high- and low-intensity days to give their muscles time to recover. Repeated stress from exercise causes small tears called microtears that lead to muscles feeling sore and inflamed.
An accumulation of tears puts you at risk of developing torn muscles, also called muscle strains or pulled muscles. Muscle strains can range from mildly uncomfortable to complete ruptures that may need surgery to repair.
Muscle injuries can range from mild to complete tears. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
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This process is facilitated when GLUT-4 transporter proteins migrate from the cell cytoplasm and bind to the cell membrane. Both skeletal muscle contraction and insulin serve as signals for GLUT-4 transporter proteins to bind to the cell membrane and facilitate glucose uptake.
The initial rapid rate of glucose flux into the muscle cell for glycogen resynthesis is mediated by skeletal muscle contraction — stimulated GLUT-4 transporter protein activity. This rapid phase window closes after approximately on hour.
As such, CHO intake within this narrow timeframe is paramount to rapid glycogen repletion. Conversely, the second phase of glycogen synthesis is facilitated by insulin-stimulated GLUT-4 transporter protein activity.
Glycogen resynthesis during this phase occurs more slowly. There is evidence for a dose-response relationship between postexercise dosage of CHO ingestion and the rate of muscle glycogen resynthesis. For example, it has been shown that consuming 1. However, ingestion of 1.
Additionally, it was found that consuming 1. Table 1 offers practical recommendations for how your clients can meet this recommendation. Consuming protein along with CHO after exercise can accelerate the recovery process in two distinct areas.
First, as previously highlighted, sufficient CHO intake facilitates muscle glycogen replenishment. Combining protein with CHO can attenuate this important physiological process, most notably when individuals have a difficult time ingesting the recommended 1.
Second, postexercise recovery also involves repair to muscle damage sustained during exercise training and skeletal muscle reconditioning. Favorable muscle adaptations e. This scenario is only achieved with sufficient protein intake.
A number of studies have demonstrated that the combination of protein and CHO is superior to CHO alone at stimulating postexercise muscle glycogen synthesis Beelen et al. Specifically, consuming 0. However, there remains considerable debate in the scientific literature on the precise type of protein required to maximize postexercise muscle protein synthesis, although milk proteins and their isolated forms of whey and casein have proven to be effective Beelen et al.
Total g CHO An additional strategy that can promote increased postexercise muscle glycogen synthesis is to combine caffeine with CHO intake. Two recent studies have shown this approach to be successful. A separate study showed combined CHO and caffeine intake resulted in improved high-intensity interval-running capacity Taylor et al.
Participants initially completed a maximal exercise test to exhaustion. Subsequent high-intensity interval-running performance was enhanced with this nutritional intake strategy compared to a condition where a similar CHO intake i.
While the mechanisms by which CHO and caffeine ingestion accelerate muscle glycogen synthesis are not yet fully understood, it is apparent that the combination of caffeine and CHO is an effective method of enhancing muscle protein resynthesis.
For Brigid, the exerciser from the earlier example, the recommended mg of caffeine postexercise could be achieved by drinking two 8-ounce cups of black coffee or tea over the initial two-hour postexercise recovery period. As highlighted in the training-recovery article , recovery from cellular acidosis is essential for restoring the capacity to regenerate ATP from both the phosphagen system and glycolysis.
While increased muscle-buffering capacity can be achieved through appropriate training, it can also be augmented with nutritional strategies. Alkalizing agents have been studied extensively for their potential to enhance performance by reducing the extent to which metabolic acidosis contributes to fatigue during high-intensity exercise performance Peart, Siegler and Vince, Sodium bicarbonate, in particular, has been found to improve recovery by promoting the removal of protons from skeletal muscle.
Given the fact that increased concentrations of proton molecules within the muscle cell are detrimental to skeletal muscle performance, speeding up the rate of removal from the skeletal muscle environment will naturally result in a more rapid recovery. This, in turn, permits a better performance of subsequent high-intensity exercise bouts.
The main drawback to using sodium bicarbonate is that some individuals experience gastrointestinal distress with its ingestion. As a result, it has been recommended that individuals purposefully experiment with the sodium bicarbonate — loading protocols to maximize the alkalizing effects and minimize the risk of potential symptoms.
The recommended dosage and timeframe for sodium bicarbonate ingestion is 0. Sodium bicarbonate can either be ingested in capsule form or in a flavored beverage such as water. Brigid, for example, could mix 13 grams 65 kg x 0.
As discussed previously, repeated and prolonged high-intensity exercise can deplete muscle glycogen stores. Replenishment of muscle glycogen is critical to training recovery. Earlier we identified ingestion of CHO immediately postexercise as the most important strategy for promoting muscle glycogen synthesis.
Yet during specific types of exercise e. If a high level of performance is to persist throughout the later stages of these activities, some degree of nutritional recovery may be required throughout the activity itself to spare muscle glycogen.
Undoubtedly, ingestion of CHO during exercise is a viable option. Recent research has shown this dilemma may be avoided by simply mouth rinsing with a CHO solution without actually swallowing it Rollo and Williams, The ergogenic mechanism behind this practice is a central effect. This is in contrast to the metabolic effect experienced when CHO is ingested.
Research has shown CHO in the mouth stimulates reward centers in the brain, which subsequently results in increased motor excitability. Individuals can mouth rinse with a small volume of liquid i. This practice should be performed at quarterly intervals throughout the session.
For instance, if the bout of exercise or activity lasts two hours, mouth rinsing can be done every 30 minutes. Free radicals, also commonly known as reactive oxygen species ROS , are molecules that contain one or more unpaired electrons in their outer orbit.
ROS are unstable in this state and, in an effort to become more stable, can react with other molecules. Therefore, ROS are harmful in that they can damage the functional capacity of these other molecules, such as cell membranes, DNA and proteins.
In fact, ROS has been linked with cardiovascular disease, various forms of cancer and aging. Moreover, it is also recognized that ROS production occurs from numerous metabolic processes, including exercise.
Because of the link between cell damage and ROS, conventional wisdom has been that antioxidant supplementation may benefit exercise performance and enhance recovery by countering the increase in ROS associated with exercise.
More recent research, however, is questioning the efficacy of this strategy. Over the past several years, studies have shown that the increase in ROS from exercise serves as an important signaling molecule, which ultimately results in important physiological adaptations.
In , Ristow and colleagues showed that exercise-induced ROS production improved insulin resistance and caused a beneficial adaptive response promoting natural antioxidant defense capacity.
They also noted that blocking exercise-dependent formation of ROS due to ingestion of antioxidant supplements eliminated the health-promoting effects of exercise. Simply put, exercise failed to elicit improved insulin sensitivity Ristow et al. More recently, it has been shown that a transient increase in ROS stimulates mitochondrial biogenesis Powers et al.
Given the importance of healthy mitochondrial function to overall cardiorespiratory fitness and cardiovascular health, it appears unwise to immediately counter exercise-induced ROS production with supplemental antioxidants.
Therefore, while antioxidants are an essential component of the daily dietary intake, exercising individuals should avoid employing antioxidant supplementation as a strategy to promote recovery from exercise due to the fact that exercise-induced ROS mediates a number of the key health benefits accrued from exercise training.
Beelen, M. et al. Nutritional strategies to promote postexercise recovery. International Journal of Sport Nutrition and Exercise Metabolism , 20, 6, — Howarth, K. Coingestion of protein with carbohydrate during recovery from endurance exercise stimulates skeletal muscle protein synthesis in humans.
Journal of Applied Physiology , , 4, — Ivy, J. Regulation of muscle glycogen repletion, muscle protein synthesis and repair following exercise.
Living an overall healthy lifestyle is the strateies important step you can take to maximize your recovery from working Long-lasting appetite suppressant. No recovery method can make reclvery Healthy breakfast ideas poor nutrition and a lack stratgies rest. Natural detox for promoting healthy hair people Natural detox for promoting healthy hair they need expensive supplements Nuteitional achieve results from their workouts. In this article, we give you 15 proven tips to maximize your muscle recovery and help you build a more consistent fitness program. Your body type, fitness goalsand current level of fitness all play a role in determining the best way to recover. When you exercise, the proteins that make up your muscle fibers become damaged. Consuming protein after your workout can help give your body the raw material it needs to repair this muscle damage.The link between good health and good nutrition is stratgeies established. Interest Android vs gynoid fat distribution in females nutrition and Dietary choices for cancer prevention impact strategise sporting performance is now a science Decovery itself.
Nurtitional you are Nutritiohal competing straegies, a recvery sports player or a dedicated daily strategie, the foundation to improved performance is a recovrry adequate diet. Athletes who exercise strenuously for more than 60 Natural detox for promoting healthy hair 90 minutes every day may need to increase Nutritionsl amount Nutfitional energy they consume, particularly from carbohydrate sources.
The current Nutrtional for fat intake fastdr for most athletes to follow similar recommendations to those given for the general community, with the preference for fats coming from olive oils, avocado, nuts and seeds.
Athletes should also stdategies Nutritional strategies for faster recovery minimise intake of strateyies foods such as Nutritiohal, cakes, pastries, chips and Nutritional strategies for faster recovery foods.
After absorption, glucose can be converted into glycogen and stored in the Nktritional and muscle tissue. It can then be used fasster a key fastter source during exercise to strategeis exercising muscle Nutritonal and other body systems.
Athletes can increase their stores of straegies by regularly startegies high-carbohydrate foods. If dietary protein intake Nutrotional insufficient, this can result in a loss of protein muscle tissue, because the body will Nutritiional to break down muscle tissue to meet its gecovery needs, and may increase fawter risk of infections and illness.
Current recommendations for Nutritkonal requirements caster depending on the duration, frequency and intensity of exercise. More refined carbohydrate foods Nutritiojal as Maca root and endurance bread, jams and lollies are flr to daster the total intake of carbohydrate, particularly for very active people.
Athletes Nutritional strategies for faster recovery advised fot adjust the amount of carbohydrate they consume for fuelling and recovery to suit their exercise level. For example:.
A more recent strategy adopted recovrey some athletes is fkr train with low body carbohydrate Ntritional and Low glycemic for insulin resistance train low.
There is stratdgies evidence that carefully planned periods of training with low carbohydrate availability strategiess enhance some of the adaptations in muscle to the training program.
However, currently the benefits of this approach fot athletic performance are unclear. The GI has become of increasing interest to athletes in the area of sports nutrition. However, Healthy breakfast ideas, the particular timing of ingestion fasetr carbohydrate foods with Matcha green tea for joint health GIs around exercise might be important.
There is a suggestion that low GI foods may be useful High-protein recipes for athletes exercise to provide a more sustained reocvery release, although evidence is Nutritionzl convincing in terms of any straregies performance benefit.
Moderate to high GI Nutritipnal and fluids may be the most beneficial during exercise and in the early fasger period.
However, it is vor to remember the type Nutritional strategies for faster recovery timing of food eaten should be tailored to personal preferences and to maximise the performance of the particular sport in which the Nugritional is involved.
A syrategies meal 3 to 4 Nuhritional before exercise is rrcovery to have a positive effect straategies performance. A small strstegies one to 2 hours before exercise may also benefit performance. It is important to Nutritional strategies for faster recovery good hydration prior to an Nutrigional.
Consuming approximately tsrategies of fluid in the 2 to 4 hours fatser to an event may be a good general strategy to take. Some people may experience a negative response to eating close to exercise. A meal high in Nutgitional, protein or fibre is likely to increase the risk of digestive discomfort.
It Nutritional strategies for faster recovery stragegies that meals just before exercise should be high in carbohydrates as sfrategies do Cognitive Function and Alertness Support cause gastrointestinal upset.
Liquid meal supplements may also be appropriate, particularly for athletes who suffer from stratwgies nerves. Fecovery athletes involved in events lasting Organic mood stabilizer than 60 minutes in duration, strategirs mouth rinse with Natural detox for promoting healthy hair Nutritlonal beverage may Iron deficiency anemia sufficient to help improve performance.
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During exercise lasting more than 60 minutes, recoverh intake of carbohydrate is required to top up blood Natural detox for promoting healthy hair levels and delay fatigue. Current recommendations Nutritiona 30 to 60 g of carbohydrate is sufficient, and can be in the Nutritional strategies for faster recovery of lollies, sports Ntritional, 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 strattegies 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 ztrategies important consideration for optimal recovery.
It is recommended that athletes consume 1. Protein is an important part of a training diet strategied 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 fpr 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 fkr 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 ofr any benefit if your diet is inadequate or you have a diagnosed deficiency, such as an iron or calcium deficiency.
Stratwgies 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 strateiges 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 strategues rule violation no matter what level of sport you play.
Dehydration can impair athletic stratsgies and, Nutrutional 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 recpvery is a problem for many athletes, excess hydration may fastter 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 Nutritionl should ideally Nutritonal customised to individual athletes, considering variable factors such as climate, sweat forr and tolerance.
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Skip to main content. Healthy eating. Home Healthy eating. Sporting performance and food. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. Nutrition and exercise Ztrategies link between good health and good nutrition is well established.
Daily training diet recovert 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 recoverry training sessions include a wide variety of foods like wholegrain breads and cerealsvegetables particularly leafy green varietiesfruitlean 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 Nutritionla before, during and stratfgies exercise promote the short and long-term health ror athletes.
Carbohydrates are essential for fuel and recovery Current recommendations for carbohydrate requirements vary depending on the duration, frequency and intensity of exercise. Eating during exercise During exercise lasting more than 60 minutes, an intake of carbohydrate is required to top up blood glucose levels and delay fatigue.
Eating after exercise Rapid replacement of glycogen is important following exercise. Protein and sporting performance Protein is an important part of afster training recoevry and plays a key role in post-exercise revovery and repair.
For example: General public and active startegies — the daily recommended amount of protein is 0. Sports people involved in non-endurance events — people who exercise daily for 45 to 60 minutes should consume between 1.
Sports people involved in endurance events and strength events — people who exercise for longer periods more than one hour or who are involved in strength exercise, such as caster lifting, should consume between 1.
Athletes trying to lose weight on a reduced energy diet — increased protein intakes up to 2. While more research gaster required, other concerns associated with very high-protein diets include: increased cost potential negative impacts on bones and kidney fasfer increased body weight if protein choices are also high in fat increased cancer risk particularly with high red or processed meat intakes displacement of other nutritious foods in the diet, such as bread, cereal, fruit and vegetables.
Using nutritional supplements to improve sporting performance A well-planned diet will meet your vitamin and mineral needs. Nutritional supplements can be found in pill, Nutirtional, capsule, powder or liquid form, and cover a broad range of products including: vitamins minerals herbs meal supplements sports nutrition products natural food supplements.
Water and sporting performance Dehydration can impair athletic Nuteitional and, in extreme cases, may lead to collapse and even death. Where to get help Your GP doctor Dietitians Australia External Link Tel.
Burke L, Deakin V, Mineham MClinical sports nutrition External LinkMcGraw-Hill, Sydney.
: Nutritional strategies for faster recovery| Nutrition for Muscle Repair and Recovery | The individual athlete who can recover from a hard session, and continue to come back to work hard 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 training. The following pdf's provide more information on nutrition: Nutrition: Tips and Recovery Power Food Switches Smart Fast Food Choices Best Bets Fast Food Tips for Eating on the Road Adding Weight: Putting on Muscle. The use of software that blocks ads hinders our ability to serve you the content you came here to enjoy. 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Effect of vitamin C and E supplementation on biochemical and ultrastructural indices of muscle damage after a 21 km run. Int J Sports Med. Mastaloudis A, Traber MG, Carstensen K, et al. Antioxidants did not prevent muscle damage in response to an ultramarathon run. Braakhuis AJ, Hopkins WG, Lowe TE. Effects of dietary antioxidants on training and performance in female runners. Eur J Sport Sci. Stepanyan V, Crowe M, Haleagrahara N, Bowden B. Effects of vitamin E supplementation on exercise-induced oxidative stress: a meta-analysis. Appl Physiol Nutr Metab. Nieman DC, Henson DA, Davis JM, Dumke CL, Gross SJ, Jenkins DP, Murphy EA, Carmichael MD, Quindry JC, McAnulty SR, McAnulty LS, Utter AC, Mayer EP. Quercetin ingestion does not alter cytokine changes in athletes competing in the western states endurance run. J Interf Cytokine Res. Evans WJ. Vitamin E, vitamin C, and exercise. Laursen PB. Free radicals and antioxidant vitamins: optimizing the health of the athlete. Strength Cond J. 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Drugs Exp Clin Res. CAS PubMed Google Scholar. Fitó M, Guxens M, Corella D, Saez G, Estruch R, de la Torre R, PREDIMED Study Investigators, et al. Effect of a traditional Mediterranean diet on lipoprotein oxidation: a randomized controlled trial. Arch Intern Med. Vidmar MF, et al. Suplementação com ômega-3 pós-reconstrução do ligamento cruzado anterior. Rev Bras Med Esporte. Smith GI, Atherton P, Reeds DN, et al. Omega-3 polyunsaturated fatty acids augment the muscle protein anabolic response to hyperinsulinaemia-hyperaminoacidaemia in healthy young and middle-aged men and women. Clin Sci. McGlory C, Galloway SD, Hamilton DL, et al. Temporal changes in human skeletal muscle and blood lipid composition with fish oil supplementation. Prostaglandins Leukot Essent Fatty Acids. You J-S, Park M-N, Lee Y-S. Dietary fish oil inhibits the early stage of recovery of atrophied soleus muscle in rats via Akt—p70s6k signaling and PGF2a. J Nutr Biochem. Calder PC, Albers R, Antoine JM, et al. Inflammatory disease processes and interactions with nutrition. Díaz-Castro J, Guisado R, Kajarabille N, García C, Guisado IM, de Teresa C, Ochoa JJ. Coenzyme Q 10 supplementation ameliorates inflammatory signaling and oxidative stress associated with strenuous exercise. Eur J Nutr. Albina JE, Gladden P, Walsh WR. Detrimental effects of an omega-3 fatty acid-enriched diet on wound healing. J Parenter Enter Nutr. Cazzola R, Russo-Volpe S, Cervato G, Cestaro B. Biochemical assessments of oxidative stress, erythrocyte membrane fluidity and antioxidant status in professional soccer players and sedentary controls. Eur J Clin Investig. Metin G, Gumustas MK, Uslu E, Belce A, Kayserilioglu A. Effect of regular training on plasma thiols, malondialdehyde and carnitine concentrations in young soccer players. Chin J Physiol. Bloomer RJ, Falvo MJ, Schilling BK, Smith WA. Prior exercise and antioxidant supplementation: effect on oxidative stress and muscle injury. Barker T, Leonard SW, Hansen J, et al. Vitamin E and C supplementation does not ameliorate muscle dysfunction after anterior cruciate ligament surgery. Neubauer O, Yfanti C. In: Lamprecht M, editor. Antioxidants in sport nutrition. Chapter 3. World Gastroenterology Organisation. Probiotics and prebiotics. Maughan RJ, Burke LM, Dvorak J, Larson-Meyer DE, Peeling P, Phillips SM, Rawson ES, Walsh NP, Garthe I, Geyer H, Meeusen R, van Loon LJC, Shirreffs SM, Spriet LL, Stuart M, Vernec A, Currell K, Ali VM, Budgett RG, Ljungqvist A, Mountjoy M, Pitsiladis YP, Soligard T, Erdener U, Engebretsen L. IOC consensus statement: dietary supplements and the high-performance athlete. Bermon S, Castell LM, Calder PC, Bishop NC, Blomstrand E, Mooren FC, Krüger K, Kavazis AN, Quindry JC, Senchina DS, Nieman DC, Gleeson M, Pyne DB, Kitic CM, Close GL, Larson-Meyer DE, Marcos A, Meydani SN, Wu D, Walsh NP, Nagatomi R. Consensus statement immunonutrition and exercise. Exerc Immunol Rev. Coqueiro AY, de Oliveira Garcia AB, Rogero MM, Tirapegui J. Probiotic supplementation in sports and physical exercise: does it present any ergogenic effect? Nutr Health. Walsh NP. Recommendations to maintain immune health in athletes. Download references. The first author wishes to thank the University of Sao Paulo, to the Laboratory of Applied Nutrition and Metabolism for its contribution and support for this manuscript. Faculty of Medicine, National University of Colombia, Carrera 45 N°, , Bogotá D. Laboratory of Applied Nutrition and Metabolism, School of Physical Education and Sports, University of Sao Paulo, Sao Paulo, Brazil. You can also search for this author in PubMed Google Scholar. All the authors contributed to the construction of this manuscript, mainly with respect to the idea, writing, and revision of the same one. All authors read and approved the final manuscript. Correspondence to Katherin Johana Quintero. 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. Quintero, K. et al. An overview of nutritional strategies for recovery process in sports-related muscle injuries. Nutrire 43 , 27 Download citation. Received : 28 July Accepted : 28 October Published : 20 November 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. Download PDF. Abstract Introduction Muscle injuries are common among elite athletes and compromise competitions and training schedules. Objective Present an overview of the nutritional strategies and recommendations after a muscular sports injury, emphasizing the use of main nutrients and elements for the muscle recovery, such as proteins, antioxidants, omega 3 fatty acids, and probiotics. Methodology The search of information was made in the PubMed, Science Direct, Scielo, Embase, and Google Scholar databases under specific DeCS and MeSh terms. Results The stages of a muscle injury are classified as destruction-inflammation, repair, and remodeling phase. Conclusion According to the literature, it is necessary to carry out clinical studies with injured athletes and determine how the consumption of nutrients and elements such as probiotics can influence the recovery processes of injured athletes. The Efficacy of Acute Nutritional Interventions on Soccer Skill Performance Article 12 April International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine Article Open access 13 June Return to sport after muscle injury Article 06 March Use our pre-submission checklist Avoid common mistakes on your manuscript. Background The prevalence of sports injuries is latent in any sport event, from amateur to large events such as World Championships and Olympic Games summer and winter seasons. Methodology of the selection and inclusion of articles. Full size image. Results Physiology and healing process of muscular sports injury A sport injury requires a particular nutritional intake, according to the degree of immobilization, the decrease in physical activity, and the degree of muscle mass loss, its strength and function [ 14 ]. References Engebretsen L, Soligard T, Steffen K, Alonso JM, Aubry M, Budgett R, et al. Article Google Scholar Soligard T, Steffen K, Palmer D, Alonso JM, Bahr R, Lopes AD, et al. Article Google Scholar Bengtsson H, Ekstrand J, Hägglund M. Article Google Scholar Delos D, Maak TG, Rodeo SA. Article Google Scholar Ekstrand J, Askling C, Magnusson H, Mithoefer K. |
| Recovery Nutrition - Sports Dietitians Australia (SDA) | It has been shown that frequently at the end of a match the muscle glycogen reserves are depleted, which has been correlated with a decrease in the total distance covered and less capacity to perform sprints. 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. To this end, it has had the support of the TICCámaras programme of the Valencia Chamber of Commerce. SOCCER INTER-ACTION SL © All rights reserved. Legal warning - Privacy policy. What role does recovery play in athletic performance? One of the key factors in athletic performance is recovery from fatigue after exercise. What nutrients should I consume at the end of a workout? Carbohydrate intake It is clear that carbohydrates are the most important substrate for energy production. Protein intake Replenishing glycogen stores is only one part of the total recovery process. As a player you have to look at what protein alternative you want to consume. Greases Contribution So far there is no evidence to suggest that fat consumption has any direct implication on recovery. How to guarantee an optimal recovery? PURPOSE: Any individual can perform a hard workout once or even a few times. The individual athlete who can recover from a hard session, and continue to come back to work hard 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 training. The following pdf's provide more information on nutrition: Nutrition: Tips and Recovery Power Food Switches Smart Fast Food Choices Best Bets Fast Food Tips for Eating on the Road Adding Weight: Putting on Muscle. |
| Share this article | Baar K. Witard Healthy breakfast ideas, Jackman SR, Kies AK, Jeukendrup AE, Tipton KD. Rexovery CHO and protein during the early phases daster Healthy breakfast ideas has been shown to affect Nutritionsl exercise Alternate-day fasting and inflammation reduction positively and could be of specific benefit for athletes involved in numerous training Nugritional competition sessions on the same or consecutive days. This is the most critical determinant of muscle glycogen synthesis. As we know, calcium facilitates the myosin and actin interaction within the muscle cell. Eating during exercise During exercise lasting more than 60 minutes, an intake of carbohydrate is required to top up blood glucose levels and delay fatigue. 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. |
| Scoreboard | Furthermore, during this initial stage of recovery, a strategy of frequent ingestion of carbohydrate i. Similarly, adding 0. It has been suggested that high glycaemic index GI foods may be preferable over moderate and low GI foods when the goal is to restore glycogen as quickly as possible [ 32 , 33 , 34 ]. The consumption of adequate quantities of carbohydrate in this post-match phase is likely the most beneficial aspect of carbohydrate recommendations. Accordingly, support staff should seek to provide food and drinks that are both tempting and practical to eat see Tables 1 , 2 and 3 for practical examples. Food options should be promoting a desire to eat such that sufficient amounts in agreement with recommended values are realised as a loss of appetite may exist in some players in the time shortly after matches. Support staff should ascertain the types of foods players are likely to eat in this immediate recovery phase as players may have individual cultural preferences. The type of carbohydrate recommended in the immediate phase of recovery is high GI foods see Table 1 for examples. High GI sources are proven to accelerate muscle glycogen resynthesis rates in the first 6 h of recovery compared to low GI sources, most likely due to malabsorption of low GI carbohydrate-rich foods [ 35 ]. However, the effect of high GI carbohydrate meals on subsequent soccer-specific performance still remains unclear, with no difference observed between high and low GI diets on endurance and sprint performance 24 h after 90 min of intermittent exercise [ 36 ]. From a practical perspective, the consumption of high amounts of carbohydrate required from food sources can bring about gastrointestinal problems so it is important that players have access to a mixture of fluid and solid foods to prevent such issues [ 38 ]. There is evidence to suggest that multiple transportable carbohydrates in the form of glucose and fructose increases gastric empting and fluid delivery compared to glucose only [ 39 , 40 ] thus drinks provided at the end of the match should contain multiple transportable carbohydrates. Due to the fact that liquid carbohydrate solutions can contribute to rehydration in conjunction with exogenous carbohydrate supply, carbohydrate-containing fluids may be more preferable for immediate ingestion when compared to solid foods. A selection of high GI drinks and snacks should be readily available in the changing room after a game refer to Table 1 for a selection of recommended carbohydrate foods. The co-ingestion of protein with carbohydrate has proven beneficial in the context of glycogen resynthesis when sub-optimal carbohydrate amounts were consumed via an augmentation of postprandial insulin secretion [ 41 ]. A similar increase in glycogen synthetic rate has been observed when 0. The inclusion of protein to sufficient carbohydrate intakes is advisable to aid glycogen re-synthesis and enhance muscle tissue repair [ 42 ] see Table 1. As milk or flavoured milk naturally contains a mixture of carbohydrate and protein, it may positively influence recovery and is likely a good choice of recovery beverage for lactose-tolerant players [ 43 , 44 ]. During a congested week see Fig. Optimal performance can largely be attributed to carbohydrate availability [ 45 ]. Similarly, a carbohydrate rich diet with whey protein ingestion failed to increase glycogen resynthesis when compared to a normal diet [ 25 ]. Therefore, supercompensation of muscle glycogen concentrations has yet to be reported 48 h after a game; a response which is typically seen in sports such as cycling [ 48 ]. This may be attributed to the high eccentric component involved in soccer-specific movements with resulting muscle damage impairing glycogen resynthesis during recovery [ 47 ]. Fast twitch-muscle fibres in particular, had lower glycogen content in comparison to slow twitch fibres 48 h after a high carbohydrate diet [ 25 ]. While carbohydrate recovery strategies in the 48 h after a game are less clear than endurance sports, it is difficult to recommend exact guidelines for the amount for optimal recovery. This could be achieved through 3—4 main meals and regular carbohydrate snacking interspersed throughout the day Table 1. This nutritional approach, coupled with acutely modulating training intensity and duration, will likely increase the availability of carbohydrate in the body in a week that involves 3 games in a 7-day period. Exercise increases both muscle protein breakdown and protein synthesis [ 49 ]. However, prolonged periods of negative protein balance may result if synthesis rates are not periodically elevated through dietary protein consumption; a scenario that the elite player should seek to avoid when fixtures are congested. The effects of a high amount of eccentric actions during match-play, as well as impacts from tackles and challenges with the opposition, results in impaired muscle function [ 50 ] that must be restored. To repair damaged muscle fibres and stimulate molecular adaptation, the post-match nutrition strategy should target the promotion of protein synthesis and attenuation of muscle breakdown. It has recently been shown that consuming 40 g of protein rather than just 20 g after exercise stimulates greater myofibrillar protein synthesis irrespective of the lean body mass of the individual [ 51 ]. Thus, the consumption of 40 g of protein as a post-match serving seems to enhance protein synthesis rates relative to smaller doses examined previously [ 52 , 53 ]. Ultimately, protein-requirements should be achieved through high quality protein meals and snacks in the diet see Table 2. However, appetite can sometimes be suppressed following high intensity exercise so liquid supplements can be provided as an alternative for players who cannot eat solid foods. In this respect, whey protein has proven to be a superior source in comparison to soy or casein when taken in isocaloric amounts [ 54 ]. This is due to its quicker digestive properties and rapid absorption kinetics. It also contains a high proportion of the key amino acid leucine, which is believed to be the main trigger for muscle protein synthesis augmentation [ 55 ]. Animal proteins such as chicken, beef and fish can also contain a high amount of this key amino acid. Using protein supplements can be a convenient strategy for many athletes. As previously discussed, whey protein is superior to soy and casein sources because of its rapid digestion and higher leucine content [ 54 ]. That said, plasma aminoacidemia is higher following the ingestion of liquid versus solid protein sources [ 56 ]; therefore, post-game benefits of fluid-based protein ingestion may be realised. A ready to drink formulation may also have a greater practical appeal to players post-game. Leucine is an essential amino acid which through the activation of mammalian target of rapamycin complex mTOR signalling pathway may in part attenuate the decrease in muscle protein synthesis after exercise [ 57 ]. It is present in high quality proteins and it has been reported that 3 g of leucine is capable of enhancing muscle resistance to insulin through muscle protein synthesis activation [ 58 ]. This amount can be obtained through dietary sources such as g of chicken, g of fish or 20—25 g of whey protein, but it can also be ingested as an isolated supplement. After the initial intake of protein in the hours after a game, it is important for the player to continue maximising their protein synthesis over subsequent days to support recovery and adaptation. Although a sedentary male is recommended to consume 0. For example, a daily protein intake in the range of 2. Furthermore, when protein intake was elevated from 1. Although there is an absence in research relating to daily protein intake for elite players during intensified periods, it would be prudent to recommend that at least 1. In order to achieve this amount, an 80 kg player would require approximately — g of protein per day. Good quality of protein sources such as meat and fish contain around 25 g per g and other sources such as milk, nuts, yoghurt, and beans can contribute to this amount. It has been reported that in elite academy players U18 s that there is a skewed distribution of protein intake where more protein is consumed for dinner ~0. Thus, in terms of the amount of protein consumed over the day, meals or snacks should be divided into 6 × 20—25 g — g of protein feedings interspersed by 3 h for stimulating maximal protein synthesis throughout a 24 h period [ 62 ]. Intense exercise during a game leads to an increase in metabolic heat production which can raise muscle and rectal temperature to above 39 °C [ 63 ]. The main physiological mechanism to lose heat from the body is to evaporate sweat on the skin surface, with losses of 2 L even observed in lower ambient temperatures [ 64 ]. As a consequence of this level of fluid loss, a player will become dehydrated. Individual sweat rates can range from 1. Immediately post-exercise is a period where rehydration strategies should be implemented in order to replace the volume and composition of important fluids lost through sweat. Without adequate rehydration, negative effects on glycogen restoration and protein synthesis rates [ 66 ], sprint capacity [ 67 ], and subsequent dribbling performance [ 68 ] could prevail. In practical terms, for every 1 kg of weight lost during exercise would equate to 1. Time taken to rehydrate is shorter than repletion of muscle glycogen stores up to 6 h compared to 48—72 h as long as sufficient fluid and electrolytes are consumed. Although, rehydration may take less time than glycogen re-synthesis, it should be noted that during periods of fixture congestion, especially where teams are playing back to back away fixtures where significant travel is required, it is important to educate players how best to re-hydrate during travel. Moreover, it is not unusual for teams to train 24 h after a match as well as 24 h before a match, placing even greater emphasis on rehydration. Moreover, players should be encouraged to take on adequate fluids during half-time i. This is especially important during hot and humid weather conditions. Sodium is a key electrolyte that should be replaced for optimum fluid restoration. There is a variation amongst players in terms of sodium lost during a game with a reported loss of 10 g of sodium chloride observed during a 90 min soccer session [ 70 ]. Water is an electrolyte free drink and is not ideal for rehydration post-exercise as a rapid reduction in plasma sodium concentration could ensure which subsequently increases urine output [ 73 ]. Therefore, drinks for rehydration should have high electrolyte content i. In this respect, sports drinks are superior to water for fluid restoration due to their provision of both carbohydrate and electrolytes. Team sports such as soccer can be associated with a moderate to high post-match alcohol intake to celebrate or commiserate over the game result; especially in the amateur game. More specifically, alcohol has recently been shown to reduce myofibrillar protein synthesis rates even if coingested with protein, resulting in an impairment of recovery and adaptation from exercise by suppressing skeletal muscle anabolic responses [ 75 ]. Moreover, alcohol consumed after a match can also exacerbate dehydration especially when consumed during the recovery period several hours after a match [ 76 ]. Thus it is prudent to educate players regarding the negative effects of alcohol on recovery when multiple matches are played within a short period of time. Recovery nutrition towards the end of a day during periods of fixture congestion as well as intensive training is often overlooked by athletes. For instance, protein ingested before sleep has proven to be effectively digested and absorbed, leading to an increase in protein synthesis and improving whole-body protein balance during overnight recovery [ 49 ]. Ingesting a pre-sleep protein snack high in casein such as g of cottage cheese or alternatively, a formulated protein supplement containing 40 g of casein protein will likely prove beneficial for increasing the time in a net-positive anabolic state over the course of a day [ 77 ]. This is due to its slow release properties over a prolonged sleeping period. The absence of this pre-sleep feed will not improve overnight protein balance; possibly compromising muscle protein synthesis rates over the 24 h period. A summary of the recovery nutrition guidelines have been summarised in Table 3. Fundamentally, macro and micro nutrients should come primarily from food sources in the diet; however, players may require a constituent, metabolite, concentrate or extract in isolation that is difficult to source in quantities required from food [ 78 ]. Moreover, elite players should be cautious with supplements and only take batch tested products that have been tested for banned substances. Specific guidelines have yet to be developed with limited research available for the use of some supplements, especially in the context of recovery from elite soccer match-play during periods of fixture congestion. Nevertheless, supplement use during this short recovery phase has become common practice in soccer clubs across a range of ages. Immediately after a match and several hours afterwards, feeding a team with nutritious food can be problematic and therefore certain supplements can be convenient to enhance recovery. A brief review of popular products is provided in this section with reference to their application for recovery. Carbohydrate and protein supplements can be both useful and practical for players to enhance recovery during periods of fixture congestion. During repeated soccer-specific actions phosphocreatine stores diminish significantly as a consequence of adenosine triphosphate regeneration through phosphocreatine hydrolysis in the initial seconds of supra-maximal activity [ 80 ]. To increase resting muscle phosphocreatine stores quickly, a creatine loading protocol can be used with the conventional strategy involving 4 × 5 g doses of creatine supplementation per day for 5—7 days proceeded by a maintenance dose of 3—5 g per day [ 81 ]. However, a lower daily dose of ~3 g per day for 28 days will result in a similar increase in phosphocreatine stores [ 81 ] to the loading protocol. It has been reported that muscle glycogen resynthesis can be enhanced following creatine loading [ 82 ]. Practically, creatine can be added to the post-match and post-training recovery drink and it may prove beneficial in optimising refuelling strategies especially during congested fixture schedules. In agreement with data from the general population [ 83 ], empirical observations highlight that sleep deprivation is common on the night s prior to sporting competition; especially, if matches require prior international air travel. Interestingly, players who self-reported 7—9 h sleep on the night before testing outperformed their sleep-deprived counterparts i. There is some evidence that large amounts of caffeine taken with carbohydrate can enhance glycogen resynthesis post-exercise [ 85 , 86 ]. Muscle biopsy data showed that although no differences were observed in glycogen resynthesis after 1 h post-exercise — Similarly, Taylor et al. Although Taylor et al. Whilst the findings of Pedersen et al. Nonetheless, this strategy could be employed for matches that have early kick off times. When time is limited between games, dietary components that modulate the inflammatory process may prove beneficial in the acute recovery phase. However, it is important to note that any form of antioxidant or anti-inflammatory supplement should be carefully dosed. Soccer-specific adaptations are triggered by the inflammatory and redox reactions occurring after a strenuous exercise stimulus. Therefore, chronically high doses in their provision are likely to be detrimental to the long term training effect [ 87 ]. For example, large doses of vitamins C and E have proven to have detrimental effects to cellular adaptation [ 88 , 89 ]. Antioxidant- and polyphenol-rich foods such as cherry and pomegranate juice have been found to enhance recovery following heavy training [ 90 , 91 , 92 , 93 , 94 ]. For example, 0. Similarly, Montmorency cherry juice has also been shown to enhance recovery following prolonged, repeat sprint activity in semi-professional male soccer players [ 91 ]. In addition, mL of pomegranate juice has been shown to reduce DOMS after strenuous exercise [ 92 , 94 ]. However, these findings should be interpreted with some caution as participants were fasted and restricted polyphenol based foods beforehand. Theaflavin-enriched black tea extract supplementation in doses of mg daily for nine days has also been found to enhance recovery, reduce oxidative stress reduce muscle soreness in response to acute anaerobic intervals [ 96 ]. Thus, the potential beneficial effects of antioxidants and polyphenols to accelerate recovery are encouraging but more research is warranted using protocols which demonstrate greater ecological validity, especially in relation to soccer specific activity. Nevertheless, in situations where players have back-to-back matches with little time for recovery or in tournament situations where adaptation to training is likely not a key priority, certain antioxidant supplements and polyphenol-rich foods may be beneficial for recovery but chronic use should be avoided. Omega-3 is found naturally in oily fish such as salmon, mackerel and sardines, and in a more concentration form as a fish oil supplement. Fish oil supplements contain the long chain polyunsaturated omega-3 fatty acids, eicosapentaenoic acid EPA and docosahexaenoic acid DHA. It should be noted that the research on Omega-3 fatty acid supplements is conflicting as some studies show beneficial effects on reducing inflammation [ 97 ] and delayed onset muscle soreness [ 98 , 99 , ], whereas, other show no benefit [ , ]. Phillips and colleagues [ 97 ] found that fish oil supplementation reduced exercise-induced inflammation. Similarly, other studies have found that 1. In contrast, other studies have found a reduction in oxidative stress following exercise with fish oil supplementation but no difference in DOMS [ ] and further studies have no effect on DOMS [ ]. Despite the inconsistencies regarding fish oil supplementation, there does seem to be some evidence for using Omega-3 fatty acid supplementation in doses of 1. Fixture scheduling possibly provides the biggest challenge to recovery in elite soccer. It is not unusual for top teams to have 3 games in a 10 day period in 3 different locations see Fig. The timing of kick offs in these games varies from week to week as a consequence of increased television coverage. For example, a team could play a home match at h on a Saturday, travel to Europe to play an away match on Wednesday night at h and return to play another away match at h on the subsequent Saturday. It is these types of scenarios where recovery strategies take on extra significance. The selection of foods and timing of intake in and around travel are critical factors for optimal recovery. An example of recovery nutrition timeline after a match is shown in Fig. Support staff cannot always rely on external catering thus some foods need to be portable to away games without compromising on quality and in these situations, teams could take their own chef who can work closely with the sport nutritionist to devise suitable menus. Moreover, sleep deprivation will become an issue as a result of late games so timing of recovery nutrition to optimise sleep quality is of significance and this has been reviewed elsewhere [ ]. A timeline guide for optimum recovery after match with a kick of time of to promote glycogen re-synthesis and repair for an 80 kg player. It is easy to formulate a recovery nutrition strategy on paper but implementing it effectively and attaining player adherence in the elite environment can prove a difficult proposition. This is particularly imperative during a period of congested fixtures where recovery time between matches is limited. This will provide an additional food option during recovery without compromising on the quality of nutrients. For players, it would also be beneficial to set up a recovery station and buffet style food selection in the changing room after the game which incorporates high-quality sources of carbohydrate and protein recovery snacks. This strategy will ensure that recovery nutrition is readily available after a game before they travel home. Support staff may also want to consider an individualised approach to recovery nutrition based on player position. With modern technology such as Global Positioning System GPS and data obtained from match analysis such as total distance and high intensity distance covered, recovery strategies could be individualised. For example, players working at higher intensities typically the full backs, and attacking midfielders would increase the amount of carbohydrate within the immediate recovery phase. Whereas, the goalkeepers would follow lower carbohydrate diet in order to match the lower energy expenditures. 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. Certain dietary practices should commence immediately after a competitive game or high intensity training session before the opportunity to fully optimise the recuperation process diminishes. Carbohydrate replenishment should take precedence to replace the fuel lost to perform high intensity work with protein consumption playing an important role in muscle repair and rehydration aiding the overall recovery process. 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Muscle glycogen synthesis after exercise: effect of time of carbohydrate ingestion. J Appl Physiol CAS Google Scholar. Burke LM, Kiens B, Ivy JL. Carbohydrates and fat for training and recovery. van Loon LJ, Kruijshoop M, Verhagen H, Saris WH, Wagenmakers AJ. Ingestion of protein hydrolysate and amino acid-carbohydrate mixtures increases postexercise plasma insulin responses in men. J Nutr. Ivy JL, Goforth HW Jr, Damon BM, McCauley TR, Parsons EC, Price TB. Early postexercise muscle glycogen recovery is enhanced with a carbohydrate-protein supplement. Article CAS Google Scholar. Kien B, Raben A, Valeur A, Richter E. Benefits of dietary simple carbohydrate on the early post exercise musle glycogen repletion. Med Scie Sport. Google Scholar. Jentjens R, Jeukendrup AE. Determinants of post-exercise glycogen synthesis during short-term recovery. Burke LM, Collier GR, Hargreaves M. Glycemic index—a new tool in sport nutrition? Muscle glycogen storage after prolonged exercise: effect of the glycemic index of carbohydrate feedings. Erith S, Williams C, Stevenson E, Chamberlain S, Crews P, Rushbury I. 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. evening session followed by early morning session the next day. Rehydrating should begin soon after finishing your training session or event, however, the urgency for carbohydrate and protein after exercise depends on how long you have until your next exercise session. The body is most effective at replacing carbohydrate and promoting muscle repair and growth in the first ~min after exercise, however this will continue to occur for another ~hr. 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:. |
| Nutritional Strategies for Enhancing Performance & Recovery from Exercise - Wesleyan University | 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. To this end, it has had the support of the TICCámaras programme of the Valencia Chamber of Commerce. SOCCER INTER-ACTION SL © All rights reserved. Legal warning - Privacy policy. What role does recovery play in athletic performance? Return to play after thigh muscle injury in elite football players: implementation and validation of the Munich muscle injury classification. 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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. |
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