Chapter 14 - Nutrition for Recovery

Question 1

3 Rs of Recovery

Answer 1

rehydrate, refuel, and repair

Question 2

recovery vs adaptation

Answer 2

It is important to understand that a recovery strategy may differ depending on whether rapid recovery or training adaptation is the goal. The purpose of a training session is to bring about an adaptation, while the objective in a competitive event with multiple heats and/or multiple days of competition is to perform maximally to win, which requires optimal recovery between contests

In differentiating between recovery and adaptation, the fitness professional can maximize what they want to achieve with an athlete between sessions, demonstrating an interconnected, periodized approach.

Question 3

what is your body’s response to exiting a state of euhydration?

Answer 3

1. retaining water in the kidneys
2. thirst to prompt rehydration

Question 4

hyperthermia

Answer 4

Abnormally high body temperature caused by a thermoregulation failure

Question 5

thermoregulation

Answer 5

The ability of an organism to keep its body temperature within certain boundaries, even when the surrounding temperature is very different

Question 6

heat stress

Answer 6

Includes a series of conditions where the body is under stress from overheating; heat-related illnesses include
* heat cramps
* heat exhaustion
* heat rash
* heat stroke

each with its own symptoms and treatments; symptoms can range from profuse sweating to dizziness, cessation of sweating, and collapse

Question 7

methods for monitoring hydration status

Answer 7

• Pre- and post-session weigh-in
• Measurement of urine osmolality (if osmometer is available)
• Subjective assessment of urine color

Question 8

methods for monitoring hydration status

Pre- and Post-Session Weigh-In

Answer 8

weigh-in pre- and post-training session or competition. Mass balance is the simplest and most accurate method to determine sweat rate

Acute body mass change represents 1 mL of water (sweat) loss per 1 g of body mass loss

Question 9

methods for monitoring hydration status

Measurement of Urine Osmolality

Answer 9

Urine osmolality is the number of molecules per kilogram of water. Salt (sodium chloride) and urea account for most of the osmotic activity in the urine

The more concentrated the urine is with molecules of salt and urea, the more dehydrated a person is

Question 10

mOsmol

Answer 10

In the relatively dilute fluids in the body, the osmolality is measured in milliosmoles (one thousandth of an osmole) per kilogram of water (mOsmol/kg); osmolarity is similar but is defined as the number of osmoles (or mOsmol) per liter of solvent.

Question 11

methods for monitoring hydration status

Subjective Assessment of Urine Color

Answer 11

Question 12

methods for monitoring hydration status

sweat and electrolyte testing

Answer 12

Sweating rate (SR) and sweat electrolyte concentrations can vary considerably among athletes due to individual and environmental factors. If a more advanced, personalized approach to determining athlete SR and electrolyte loss is required, a trained physiologist can assist with further testing

Question 13

practical rehydration strategies

Answer 13

A key principle is to ensure that fluid intake is 1.5x (in liters) the loss in body mass induced by exercise

if an athlete weighs in at 70 kg (154 lbs) in a semi-nude state before the session and then weighs in at 69 kg (152 lbs) in the same state post-session, they should consume 1.5 L of fluids to replace the fluid lost.

Question 14

short-term rehydration

Answer 14

Immediately after exercise, drinks that include sugar and salt will help rehydrate, replace lost sodium, and replace carbohydrate stores. Good candidates are chocolate milk, sports drinks, or smoothies. Dried and fresh fruits also provide water and carbohydrates

Question 15

long-term rehydration

Answer 15

mineral waters, soups, and milk are good choices to rehydrate and maintain a euhydrated state. Fruits and vegetables with high water content will also help to maintain euhydration.

Examples include broccoli (91% water), grapefruit (91% water), lettuce (96% water), pineapple (87% water), tomatoes (94% water), strawberries (92% water), celery (95% water), and cucumbers (96% water).

Question 16

hyponatremia

Answer 16

Low sodium concentration in the blood.

Key signs and outcomes of hyponatremia include:

Weight gain at the end of the race
Concentration of sodium in plasma (<130 mmol/L or <130 mg/dL)
Nausea and vomiting
Headache
Confusion
Muscle weakness
Coma

Question 17

refueling

Answer 17

restoring the depleted carbohydrate pool in both muscle and the liver, especially if another training session is scheduled for later in the day, is critical

During the post-exercise period, muscle cells demonstrate a heightened sensitivity and ability to store ingested carbohydrate. Thus, the rate at which glycogen can be replaced is much greater during the initial hours of recovery (Piehl, 1974). Following the initial, rapid phase of glycogen resynthesis, resynthesis rates decrease to approximately 20% of the initial phase and can last up to 48 hours

Question 18

amount of carbohydraet intake after exercise

Answer 18

1.2 g/kg BM per hour further enhances rates of glycogen**

To put carbohydrate refueling in context, a 70 kg (154 lb) athlete would require approximately 85 g carbohydrate per hour to maximize the rate at which glycogen is restored within the muscle.

Question 19

Carbohydrate Type

Answer 19

The type of carbohydrate consumed can have a significant impact on glycogen resynthesis rates

consuming carbohydrates with a high glycemic index can speed up the rate of glycogen resynthesis within the initial hours post-workout when compared with lower glycemic index foods. Furthermore, because the glucose transporter in the gut is limited to carrying no more than 60 g of carbohydrate across the cell membrane, using multiple sugar sources is recommended

Question 20

liquid carbohydrate sources

Answer 20

Athletes may prefer to ingest liquid sources of carbohydrate during the first hour of recovery, because appetite is commonly suppressed during this period. Choices in this period could include chocolate milk, sports drinks, or smoothies, all of which would also serve to help rehydrate.

Question 21

what does exercise do to the body with regard to carbohydrate?

Answer 21

After exercise, blood flow to skeletal muscle is enhanced and there is a heightened sensitivity to available nutrients

Thus, the immediate provision of carbohydrate enhances the rate at which glycogen is resynthesized within the initial hours following exercise when compared with delaying carbohydrate by as little as two hours

Question 22

Following the initial, rapid phase of glycogen resynthesis, resynthesis rates can decrease at what percent?

Answer 22

20%

Question 23

repeated bout effect

Answer 23

Refers to the adaptation whereby a single bout of eccentric exercise protects against muscle damage from subsequent eccentric bouts.

Question 24

nutrition for physiological repair

Answer 24

Skeletal muscle mass is maintained by a constant turnover of its proteins through synthesis and degradation. When synthesis rates decline or degradation increases such that muscle proteins degraded quicker than they are synthesized, muscle mass is lost.

Nutrition plays a key role in activating and sustaining the production of new muscle proteins, and exercise appears to sensitize muscle to amino acid feeding

Question 25

Nutrition Strategies to Support Repair

protein

Answer 25

the main priority of nutrition for repair is optimized protein intake around the exercise bout to repair/reproduction of
* structural
* enzyme
* transporter
* signaling

proteins

Question 26

Protein after resistance exercise

Answer 26

30g is best (40g is acceptable)

In fact, muscle appears to be more sensitive to amino acids for up to 24 hours after exercise, suggesting that an anabolic window may not really exist

Pre-sleep protein ingestion may also help to boost recovery when at least 30–40 g of protein is ingested prior to sleep (Res et al., 2012). When combined with resistance exercise, 27.5 g of protein prior to sleep has been demonstrated to significantly improve the overnight muscle protein synthesis response, subsequently leading to increased lean mass and strength

Question 27

protein after endurance training

Answer 27

30 g has been shown as a necessity to support endurance training recovery

This protein should be complete, contain all amino acids, and ideally be rich in the amino acid leucine, which acts as a potent anabolic trigger

Question 28

exercise induced muscle damage (EMID)

Answer 28

Structural damage to muscle caused by exercise, characterized by symptoms that present both immediately and for up to 14 days after the initial exercise bout; main consequence is the loss of skeletal muscle function and soreness.

Question 29

milk as a recovery drink

Answer 29

Milk is roughly isotonic, meaning it contains similar concentrations of sodium (salt) and sugar as the human body. More specifically, milk contains high-quality protein, carbohydrate, water, and micronutrients (particularly sodium). Therefore, milk is an excellent natural recovery drink that is cost effective, readily available, and easily digested (with the exception of lactose-intolerance).

Question 30

best-known antioxidants

Answer 30

vitamins C and E, beta-carotene, and other related carotenoids, along with the minerals selenium and manganese

Question 31

free radicals from energy metabolism

Answer 31

All cells in the body are exposed to free radicals, also known as reactive oxygen species (ROS). At high concentrations, free radicals are capable of damaging cells and the components within the cells. Free radicals are produced as byproducts from the conversion of food into energy after exercise or exposure to pollutants.

Question 32

% of water in the body

Answer 32

Water makes up 60–70% of an adult athlete’s body mass and is regulated in very tight limits of around 1% per day

Question 33

difference between hypohydration and dehydration

Answer 33

A loss of body water is called hypohydration, while the process of losing body water is called dehydration

Question 34

why is it more difficult for athletes to lose heat in warmer climates?

Answer 34

It is more difficult for athletes to lose heat in warmer environments because heat loss through convection is less efficient due to a smaller heat gradient, which accelerates sweat production. Humid environments also add to heat stress by reducing the evaporation gradient from the skin to the environment, which reduces the rate at which sweat can evaporate

Question 35

list the different types of protein

Answer 35

structural
transport
singaling
enzymes

Question 36

which amino acid is a potent anabolic trigger for after resistance exercise?

Answer 36

leucine

Question 37

what is the role of antioxidants?

Answer 37

to combat free radical (Reactive Oxygen Species) formation in the body

cells are naturally exposed to chemical agents that cause breakdown, and antioxidants are present in the body to keep this inevitable degradation in check

Question 38

what type of foods contribute the most antioxidants to the human diet?

Answer 38

plants

Question 39

On average, 1 mL of water loss during exercise equals how many grams of body weight loss?

Answer 39

1g

Question 40

When conducting a post-session weigh-in, trapped sweat in clothing can underestimate weight loss to what percent?

Answer 40

8%

Question 41

Which of the following is considered an availability risk factor for hypohydration?

Answer 41

fluid costs

Question 42

To help support repair, how much protein should be consumed post-exercise session?

Answer 42

30g

Question 43

Which of the following is least likely to contribute to muscle damage?

Answer 43

focus on concentric contractions