Recovery Flashcards
What are the four R’s of recovery?
Refuel
Repair
Relax
Rehydrate
What are the immediate and protracted effects of muscle fatigue and damage?
Immediate - muscle damage and soreness
Protracted - muscle soreness up to 72 hours post
How can muscle damage be measured?
MVC/ repeated sprints/ blood markers such as CK/ visual DOMS scale/ inflammation
Why does inflammation occur post-exercise?
Increases in WBC immediately post-exercise
What are the benefits of using recovery interventions?
- Facilitates optimal performance
- Lowers injury risk
- Lowers risk of burnout
What happens to muscle glycogen post-exercise?
Muscle glycogen drops and may not reach pre-measures until 72-hr post if nutritional strategies are not put in place
What is the theory behind co-ingestion of carbohydrate and protein?
Greater muscle-glycogen synthesis due to heightened insulin response to aid glycogen replenishment
Following glycogen depleting exercise, which has the greatest effect on glycogen synthesis?
CHO-PRO is significantly higher than CHO but CHO-CHO is highest
What are the effects of co-ingestion in terms of plasma insulin response?
CHO-CHO is significantly higher than CHO but CHO-PRO is highest
In terms of performance, which strategy has the best performance outcome?
Longer TTE in CHO-CHO compared to CHO-PRO, both higher than CHO alone
How can liver glycogen be measured?
Too deep for muscle biopsies so MRI scans are often used
CHO types and effects on liver glycogen
enhanced post-exercise liver glycogen resynthesis with GLU-FRU-SUC than glucose alone (implications with whole body glycogen and GI discomfort
What are the adverse effects of dehydration?
Reduced blood volume due to decreases in plasma volume
Limits to thermoregulation (particular problem in the heat)
What are the cardiovascular consequences of dehydration?
Cardiac drift
Reduced SV and Q = less blood pumped by heart
Reduced BP, reducing total peripheral distance = reduced muscle blood flow
What are the metabolic consequences of dehydration?
VO2max impaired
Reduced oxidative metabolism
as a result, lactic acd production increases and glycogen stores run out faster, accelerating fatigue
How many ATPs are released from oxidative and anaerobic glycogen breakdown?
Oxidative glycogen – 39 ATP
Anaerobic glycogen – 3 ATP