Nutritional Strategies for Recovery -
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.
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Optimizing sleep to maximize performance: implications and recommendations for elite athletes. Smith-Ryan, A. Linus Learning. Tipton, K. Nutritional support for exercise-induced injuries. 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 damage 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 the 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 CON , all 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 days 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, in 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 [ 38 , 39 ]. 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-carotene , C ascorbic acid , and E α-tocopherol , trace 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 GPX , two important enzymes from 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 [ 41 , 42 , 43 , 44 ]. 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 [ 45 , 46 , 47 ].
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 and inflammation [ 54 ].
A majority of studies have supported that antioxidant supplementation does not enhance antioxidant capacity in non-nutritional deficient athletes [ 45 , 55 , 56 , 57 , 58 , 59 ]; 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 [ 62 , 63 ].
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 ].
Fish oil intake could play a role in the amelioration of muscle loss with disuse favoring protein synthesis response in both young and older adults [ 65 , 66 ]. Nevertheless, other studies have found high fish oil consumption may play an inhibitory role on muscle mass recovery [ 67 ] and wound healing [ 8 ].
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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