Lecture 7 - Recovery Flashcards
As repeated sprints are a key indicator of athletics performance what happens to capacity for this if 3 games are player back to back ?
Following the first game sprint performance is decreased for 2 days, returning to baseline by day 3.
However, following a game on day 4 it takes an extra day for performance to return to normal. This effect is seen again of a game is played again on day 9, with 4 days being needed to return to baseline.
Indications of this are for teams who play many games in a week as they are unlikely to be recovering fully.
What are some influences that can effect the amount of sleep an athlete may get ?
- Light
- Napping
- Caffeine
- Alcohol
- Game arousal
- Travel fatigue
- Scheduled inconsistency
- Specific player sleep needs
Are cool downs following training sessions worth it?
No, as there is no benefit to doing these as it makes no difference on subsequent performance, or injury prevention.
It may help remove some of the lactate that could be circulating however, if you are already low on carbohydrate stores you are going to fatigue yourself more by doing this.
What is the purpose of post exercise protein ingestion ?
Protein ingestion is important post exercise to stimulate muscle protein synthesis. This allows repair to the damaged muscle, therefore, facilitating recovery.
If only carbohydrate is given then their is a net loss of protein as muscle protein is broken down during exercise.
If you want to optimise muscle glycogen recovery what is the best method ?
- Moderate carb alone ?
- Moderate carb and protein ?
- High carb ?
High Carb alone is the best response if glycogen recovery is the goal. Whereas moderate carb and protein does result in a better insulin response and glycogen recovery tat moderate carb alone, high carb still resulted in a higher level.
If an athlete cannot take in a very high carb level than protein accompaniment is usefull.
Intake was 1.2g Carbs per kg for 5 hours post exercise.
How do measures of Doms and knee extensor ROM support fatigue following football games ?
Doms is elevated and ROM is reduced in the groups who played the games following the football matches and this increases with every game.
What are the suggested benefits of cold water immersion ?
- Lowering inflammation
- Lowering muscle pain
- Lowering swelling and spasms
- Lowering muscle damage
- Increasing venous return.
As glycogen is stored in the liver is their a best method to restore this post exercise ?
Yes, Intake of glucose ALONGSIDE fructose or sucrose resulted in an elevated liver glycogen synthesis.
Does Foam Rolling enhance performance ?
There is no evidence for foam rolling to improve performance and recovery. However, it has been shown to improve feelings of DOMS and ROM.
What is the issue with consuming alcohol post exercise for MPS ?
1.5g/kg bm alcohol with protein impairs MPS compared to protein alone.
What has beetroot juice been shown to improvement compared to a control ?
- CMJ performance does not drop as much
- RSI doesn’t drop as much
- Pain perception is improved
What are suggested interventions to aid re-hydration ?
Measure pre and post session weights to measure the amount of water lost.
- Intake more fluid than was lost during exercise
- Drink this fluid slowly to store more
- intake some carb, protein and sodium with drinks
Carb, protein and sodium used as these enhance cell osmolarity to ensure fluid is retained. thus reducing urine output.
What is the recommended sleep level for athletes and what are some factors that are impaired with inadequate sleep ?
Minimum 8 Hours
Impaired factors
- Accuracy
- Alertness
- Reaction time
- Situational reactions
Motor skill and cognitive performance impaired
In general is protein and carb intake with fluid beneficial to performance ?
Yes, as water co-ingested with carbohydrates improves following endurance performance, no matter if they trained in fasted or non fasted state.
There is sometimes a performance enhance from protein intake as well, however this is likely from the added calories protein will bring. overall there is less support for protein intake and performance recovery.
Can carbohydrate intake during exercise effect performance ?
Yes, as high carbohydrate resulted in a significantly increased time to fatigue then a lower dine of carbs alone or with protein.
What are some detrimental effects on post exercise fatigue with sleep disturbance ?
- Inhibited muscle glycogen re-synthesis
- Muscle damage increases and inhibition or muscle repair.
- Cognitive impairment
- Mental fatigue increase.
What are some metabolic consequences of dehydration ?
- ↓ VO2max
- ↑ anaerobic metabolism
- ↑ lactic acid production
- ↑ muscle glycogen utilisation
- Accelerated fatigue
What are the cognitive consequences of dehydration ?
Impairment of
- Reaction time
- False alarms
- Incorrect responses
- Response time
- Tension anxiety
- Fatigue/ inertia.
If oxidative stress and inflammation is an issue, what nutritional interventions can be done to address this ?
Anti-oxidant foods, such as tart cherry can be consumed to reduce losses in
- MVC and CMJ performance.
- Its also reduced VAS scores and IL6 levels, thus reducing inflammation.
What happens to glycogen levels following a football match if no interventions are given ?
Muscle glycogen levels are significantly reduced for 24 hours. It has still not recovered fully by 48 hours and takes 72 hours to fully recover following 1 football match.
What are the strength and endurance associated benefits of compression garments ?
Strength recovery is improved 2-9 hours post exercise
Endurance performance is improved compared to control at 24 hours post exercise.
What does a heightened level of free radials post exercise indicate about fatigue and performance status of the muscle ?
Elevated free radicals interact with the membrane lipids and cellular proteins resulting in the muscle being unable to performance the same amount of contractile ability.
What are the suggested benefits of cryotherapy?
And is is actually effective?
- Lowering inflammation
- Lowering muscle pain
- Lowering swelling and spasms
- Lowering muscle damage
- Increasing venous return.
According to a review there is no difference in level of DOMS, or recovery compared to rest.
What are the suggested benefits of using contrast therapy ?
And does it actually work ?
- Lowering inflammation
- Lowering muscle pain
- Lowering swelling and spasms
- Lowering muscle damage
- Increasing venous return
- Increased blood flow
- This does work to assist DOMS, muscle damage, strength and power.
Sleep hygiene recommendations for athletes ?
- Don’t go to bed until sleepy
- Regulate sleeping pattern and pre-sleep routines.
- Get full nights sleep
- If need to nap only one hour before 3pm
- Use bed for sleep and intimacy only
- Avoid caffeine
- Avoid alcohol
- Don’t smoke
- Avoid HIIT before bed
- Make room quiet and dark, and a little cool.
- Avoid blue light for 2 hours before sleep.
- Natural light when waking
- Don’t hit snooze
- High carb and protein are good for sleep, high fat not.
- Melatonin containing foods
- Don’t fall asleep to tv.
- Some mental recovery as well.
What has been shown to be another methods to measure levels of fatigue in players who have multiple games in a week ?
Their levels of CK. Leaks out from the cells indicating damage. It is raised following game 1 and raises to a higher level following game 2 and does not return to the start level before game 3, indicating there is still some cellular damage visible before play.
What are the traditional reasons for completing a cool down following a training session ?
Increasing blood flow, avoiding venous pooling and enhanced lactate oxidation.
Does massage ACTUALLY enhance recovery or endurance / jump performance ?
No there has been no measured difference performance or recovery with the use of massage. However, if the recovery is kept short there may be some benefit to doing massage.
The more likely reason is a placebo effect following the massage improving performance.
What are some values of effective recovery ?
- Facilitates optimal performance
- Lowers risk of injury
- Lowers risk of burnout.
What may be the reason that cold water immersion and contrast bathing both result in improvements in performance and recovery variables ?
Is likely due to the fact that both require submergence in bodies of water, which itself is going to cause a compression effect similar to compression garments.
What is the most beneficial effect sleep intervention to enhance recovery and performance ?
Extend sleeping time in one sitting.
With enhanced sweating dehydration can occur. Why does dehydration effect performance?
Dehydration resulted in reduced blood volume because the total plasma is reduced.
This limit the ability to thermoregulate is impaired as they are unable to sweat as well.
Moreover, this can result in cardiac drift. Because plasma is reduced, volume is reduced, meaning SV is reduced, thus lowering Q. HR increases to try and offset this but is not as dominant as SV.
As a result blood pressure drops and total peripheral resistance increases, meaning reduced blood flow into the muscle, meaning loss oxygen uptake, i.e reduced VO2max
In elite football players what variables have been recorded to be significantly altered post game ?
- MVC ability
- VAS levels
- CK
What has been shown about levels of CRP and White blood cells following match day performance, and what could this indicate ?
Following heavy match day performance levels of CRP and white blood cells are increased. This could be the reason for the increased levels of DOMS and delayed recovery of muscle function because of the heightened inflammatory response.
What are the suggested benefits of getting massage for recovery ?
- Lowering muscle tension/stiffness
- Lowering muscle pain
- Lowering swelling and spasms
- Lowering muscle damage
- Improving flexibility
- Increasing muscle blood flow (via heating and increased venous return)
- Facilitates substrate delivery and metabolite removal.
Report the optimal post race recovery routine for cyclist undergoing a multi evening event.
Immediately following race end, athletes should cool down (10–15 min at a very low intensity), while sipping a hydrating beverage (∼1.5L·kg−1·BM−1 loss with 60mmol·L−1 of sodium) and eat a carbohydrate and protein containing snack (80 g CHO 30 g PRO) in the 60 min post exercise.
Changing into compression socks can be done on the way to the hotel. Dinner should be easily digestible and low in fat. Following, CWI at 15°C for 15 min could be of benefit. Minimizing electronic device use is advised.
Practicing mental recovery techniques such as thought stopping and deep breathing can be helpful. Tart cherry juice (30 mL) and casein protein consumption before bed (∼27–40 g) and a quiet, dark, and cool sleep (19°C) environment is recommended.
What interventions can be introduced to assist with sleep quality or quantity and what has been shown
Mid day napping or quiet sitting resulted in a return of performance variables back to baseline.
Daily napping/ resting when nightly sleep is reduced allowed the enhancement of most performance associated variables like accuracy and speed.
