Recovery is the return to a normal condition of health, intellect, or fortitude.
Optimal recovery is best attained through an integrative approach, emphasizing on nutrition, sleep, and stress management.
Nutrition To Enhance Recovery
Nutrition to enhance the recuperation process should be prioritized as follows:
1. Energy balance/availability
2. Macronutrients
3. Micronutrients
4. Hydration 5. Nutrient timing 6. Supplements
Energy Balance & Availability
Energy (calories) is the foundation of the repair process. Optimize your vitality by focusing on the 3 Ts:
1. Total- Match your caloric intake with your training/activity requirements and objectives.
2. Type- Focus on carbohydrates for energy and glycogen restoration, adequate-protein for regeneration and muscle protein synthesis, and healthy lipids to minimize inflammation and support overall health.
3. Timing- Time your meals strategically around training sessions and competitions.
Energy availability (EA) is the difference between energy intake (diet) and energy expenditure (exercise, training and competing, and NEAT- Non-Exercise Activity Thermogenesis). It is essential for health, performance, and recovery.
Low Energy Availability (LEA) occurs when there is an imbalance between energy absorption and energy expenditure, resulting in an energy deficit.
LEA can be unintentional, intentional, or psychopathological (e.g., disordered nutrition). It is a factor that can adversely impact reproductive, skeletal, and immune health, training, performance, and recuperation, as well as a risk factor for both macro-and micronutrient deficiencies.
Energy Availability Formula
Energy availability = (Energy intake (kJ) − Energy expenditure during exercise (kJ))/fat-free mass (kg)
(Ong, J. L., & Brownlee, I. A., 2017)
MACRONUTRIENTS
CARBOHYDRATES
Carbohydrates (CHO) are the primary energy source for moderate-intense activity. A general carbohydrate guideline is to match requirements with activity:
● Low intensity/skill-based: 3–5 g/kg BW ● Moderate intensity: 5–7 g/kg BW
● High intensity: 6–10 g/kg BW ● Extreme: 8–12 g/kg BW
Carbohydrates And Recovery
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.
The postexercise carbohydrate (CHO) recommendations are 1 g/kg/ BW hour for four hours, then match activity requirements (see above). This is the most critical determinant of muscle glycogen synthesis.
Since it is not always feasible to assimilate such large amounts of CHO, the combined digestion of a small amount of protein (0.2−0.4 g · kg−1 · hr−1) with less CHO (0.8 g · kg−1 · hr−1) stimulates endogenous insulin release. It results in equivalent muscle glycogen-repletion rates as the ingestion of 1.2 g · kg−1 · hr−1CHO.
Consuming CHO and protein (4:1) during the early phases of recovery has been shown to impact 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. M. 2015) (Smith-Ryan, A., & Antonio, J. 2013) (Beelen, M. et al. 2010)
Carbohydrate dosing relative to resistance training should be commensurate with the intensity guidelines outlined above.
Protein For Recovery
Optimum protein consumption is essential to stimulating muscle protein synthesis and facilitating repair. Protein recovery guidelines for strength training include:
● Protein Dose: 1.6–2.0 g/kg BW ● 0.25–0.5 g/kg BW/meal in 4 divided meals ● Branch Chain Amino Acids- Leucine dose: 3 g is optimal to stimulate muscle protein synthesis (whey is a good source) ● The addition of 50 g of carbohydrate with protein pre and post-exercise can decrease muscle breakdown ● Consuming 1–2 small protein-rich meals in the first 3 hours post-exercise can capture the peak of muscle protein synthesis
(Dreyer, H. C., Drummond, et al. 2008) (Norton, L. E., & Layman, D. K. 2006) (Smith-Ryan, A., & Antonio, J. 2013) (Naderi, A. et al. 2016)
Micronutrients And Phytonutrients
Micronutrients include vitamins and minerals. They are required in modest quantities to assure normal metabolism, growth, and physical well-being.
If your diet is 50-75% plant-based and includes healthful lipids and adequate protein, you are likely to get the vitamins, minerals, and phytonutrients you need without having to rely on supplementation.
Phytonutrients, also termed phytochemicals, are compounds produced by plants. Phytonutrient-rich foods include colorful fruits and vegetables, legumes, seeds, tea, cocoa, whole cereals, and many seasonings. Phytonutrients can aid in the recovery process due to their anti-inflammatory properties.
Antioxidants- Too Much Of A Good Thing?
Reactive oxygen species (ROS) and reactive nitrogen species (RNS) are free radicals that are produced during exercise that can cause skeletal muscle injury, fatigue, and impair recovery. However, ROS and RNS also convey cellular adaptation processes.
Many athletes attempt to combat the deleterious effects of ROS and RNS by imbibing antioxidant supplements (e.g., vitamins A, C, E and the minerals Se and Zn). Unfortunately, interfering with ROS/RNS signaling in skeletal muscle during acute exercise may blunt favorable adaptations and can attenuate endurance training-induced. ROS/RNS mediated enhancements in antioxidant capacity, mitochondrial biogenesis, cellular defense mechanisms, and insulin sensitivity.
In addition, antioxidant supplementation can have detrimental effects on the response to overload stress and high-intensity training, thereby adversely influencing skeletal muscle remodeling following resistance and high-intensity exercise.
The bottom line is that physiological doses (from the diet) are beneficial, whereas supraphysiological concentrations (supplements) during exercise training may be detrimental to one's gains and recovery.
(Merry, T. L., and Ristow, M. 2016)
Hydration
Water regulates body temperature, lubricates joints, and transports nutrients. Signs of dehydration can include fatigue, muscle cramping, and vertigo. During the recuperation phase, remaining hydrated can help stimulate blood flow to the muscles, which can reduce muscle discomfort. In addition, hydration can help filter out impurities which can exacerbate muscle discomfort.
Are You Dehydrated?
Clear - Good hydration, overhydrated to mild dehydration
Pale Yellow - Good hydration or mild dehydration
Bright Yellow - Mild to moderate dehydration or possibly consuming vitamin Orange/Amber - Moderate to severe dehydration
Tea/Apple Juice - Colored Severe dehydration
Endurance Sports Considerations
● Early consumption of at least 150% of fluid lost with dilute sodium solution (</= 50 mmol/L, e.g., isotonic sports drink)
● Events greater than 90 minutes require pre-event hydration strategies 2–3 days prior (e.g., consume 400-600 mL of fluid every 2–3 hours containing Na 40–100 mmol/L) ● Aim to hydrate back to pre-race weight
Kari Pettersen