Recovery Flashcards
What are the 4 R’s of Recovery?
Refuel
Rehydrate
Repair
Relax
What are the immediate and protected effects of muscle fatigue and damage? (Krustrup et al. 2011)
If there was no impairment in performance then recovery wouldn’t be needed
MVC force is reduced - indicative of fatigue
Delayed recovery of muscle function - linked to exercise-induced muscle damage
Muscle soreness remains low relative to baseline levels
Creatine kinase concentration is elevated 24hr post-exercise - biomarker of muscle damage
What are the immediate and cumulative effects of muscle fatigue and damage? (Mohr et al. 2016)
Protocol
- 1 match (control) vs repeated matches
- measure 5x 30sec sprint
Results
- One match impaired sprint performance after 3 days with a greater impairment following repeated matches
- Creatine kinase increase following 1 match with a greater increase following repeated matches
What are the immediate and cumulative effects of inflammation? (Mohr et al. 2016)
Protocol
- 1 match (control) vs repeated matches
- measure 5x 30sec sprint
Results
- DOMS in knee flexors and extensors increased following 1 match with a greater increase following 2 matches
- There was a compromised range of motion following 1 match, with a greater compromised following repeated matches
- This heightens the risk of injury
What are the immediate and cumulative effects of oxidative stress? (Mohr et al. 2016)
Protocol - 1 match (control) vs repeated matches - measure 5x 30sec sprint Results - Increased inflammatory status - Increased oxidative stress
Biomarkers of inflammation?
CRP increased
WBC count
Adhesion molecules
Biomarkers of oxidative stress?
TBARS (lipid peroxidation)
Protein carbonyls (protein oxidation)
GHS and GSSG
The aims of an effective recovery intervention?
Facilitates optimal performance
Lowers the risk of injury
Lowers the risk of burnout
Effects of fatiguing high-intensity exercise on muscle glycogen? - Krustrup et al. 2011
Muscle glycogen is lower following a football match which is linked to impaired performance
Muscle glycogen recovery can take 72hrs post-exercise
Nutritional interventions to aid the recovery of muscle glycogen? (Van Loon et al. 2000)
Protocol - low CHO, CHO and protein, and high CHO
Results
- Ingesting 1.2g/h CHO for 5hrs post-exercise maximised skeletal muscle glycogen
- Co-ingestion of CHO (0.8g/h) and protein (0.4g/h) can have a beneficial effect when CHO is <1.2g/h, but is still less effective than high CHO alone
- The addition of protein increases the insulin response
Nutritional interventions to aid the recovery of muscle glycogen and performance? (Betts et al. 2007)
Protocol - low CHO, CHO and protein, and high CHO
Results
- Ingesting 1.1g/h CHO for 4hrs post-exercise maximised exercise performance
- Co-ingestion of CHO (0.8g/h) and protein (0.3g/h) can have a beneficial effect when CHO is <1.1g/h, but is still less effective than high CHO alone
CHO combination to aid recovery of liver glycogen? (Gonzalez et al. 2017)
Protocol - GLU, GLU + FRU, and SUC
Results
- No difference in post-exercise muscle glycogen resynthesis with different CHO combination
- Enhanced post-exercise liver glycogen resynthesis with glucose + fructose and sucrose compared to glucose alone
Why is endurance performance impaired with dehydration?
Increased sweating -> increased dehydration -> decreased blood volume due to decreased plasma volume
Decreased plasma volume impairs the ability to thermoregulate
What are the cardiovascular consequences of dehydration?
Decreased SV -> decreased Q -> less blood pumped by the heart
Decreased BP -> increase TPR -> decreased muscle blood flow`
Metabolic consequences of dehydration?
Decreased Q -> decreased VO2max
Increased anaerobic metabolism -> increased lactic acid prodcuction -> increased muscle glycogen utilisation -> acceletated fatigue
Cognitive consequences of dehydration?
Slower reaction time More false alarms More incorrect responses Slower response time Increased tension Increased anxiety Increased fatigue Increased inertia
Interventions to optimise rehydration? (Evans et al. 2017)
Drink more than lost during exercise
Slower rate of ingestion
Aid fluid retention
Exercise and Post-exercise muscle protein synthesis? (Beelen et al. 2010)
MPS is important to facilitate recovery following intense exercise
MPS repairs damaged muscles
Protein ingestion is important to promote MPS
Nutritional interventions to increase post-exercise muscle protein synthesis? (Howarth et al. 2009)
Protocol - protein vs CHO
Results - protein ingestion enhanced MPS post-exercise compared to CHO alone
Nutritional interventions to increase post-exercise muscle protein synthesis? (Parr et al. 2014)
Protocol - alcohol (1.5g/kg BM) + whey protein (25g) vs whey protein
Results - alcohol ingestion impaired post-exercise MPS post-ingestion of whey protein
Nutritional interventions and endurance and anaerobic performance? (McCartney, Desbrown & Irwin)
Protocol - CHO, protein, and water
Results
- Ingestion of CHO co-ingestion with water improved endurance performance compared to water alone
- No further performance improvement were seen with the addition of protein
The effects of cherry supplementation on recovery following prolonged, intermittent exercise?
MVC post-exercise was maintained
Power post-exercise was far less reduced
Muscle soreness post-exercise was slower
IL-6 post-exercise was lower
The effect of beetroot supplementation on the recovery of muscle function and performance between bouts of repeated sprint exercise? (Clifford et al.)
Greater loss of muscle function in the placebo group
Greater loss of reactive strength index (a measure of muscle function) in the placebo group
Improved pain pressure threshold (markers of pain sensation) in the beetroot group
Do we need a cool-down after exercise? (Hooren & Peake 2018)
Proposed positive physiological effects - lowers blood lactate
Proposed negative physiological effects - lowers muscle glycogen synthesis
A cool-down is largely ineffective at improving performance
A cool-down does not likely attenuate the long-term adaptive response or prevent injuries
How is massage suggested to aid recovery?
Lowering muscle tension/stiffness Lowering muscle pain Lowering swelling and spasms Lowering muscle damage Improving flexibility Increasing muscle blood flow - facilitates substrate delivery and metabolite removal
Massage and performance recovery? (Review by Poppendieck et al. 2016)
Massage can be effective if the recovery interval is short (<10min)
Greater effects for intensive mixed exercise than strength and endurance exercise
More effective in untrained subjects
How is foam rolling/myofascial release suggested to aid recovery?
Lowering muscle tension/stiffness Lowering muscle pain Lowering swelling and spasms Lowering muscle damage Improving flexibility Increasing muscle blood flow - facilitates substrate delivery and metabolite removal
How are compression garments suggested to aid recovery?
Lowering muscle tension/stiffness Lowering muscle pain Lowering swelling and spasms Lowering muscle damage Improving flexibility Increasing muscle blood flow - facilitates substrate delivery and metabolite removal
Is self-myofascial release an effective pre-exercise and recovery strategy? (Review by Schroeder & Best 2015)
Positive effect on a range of motion
Positive effect on muscle soreness
Positive effect on muscle fatigue
Compression garments and recovery? (Review by Brown et al. 2017)
Recovery of strength and endurance performance seems to be improved up-to 24hrs post-exercise
How are cold water emersion and cryotherapy suggested to aid recovery?
Lowering inflammation Lowering muscle pain Lowering swelling and spasms Lowering muscle damage Increasing venous return
Cold-water immersion and recovery? (Review by Versey, Halson & Dawson 2013)
Performance improvements were seen following cycling, running, vertical jump, and leg strength tests
Performance improvements depend on intensity and mode of exercise
Whole-body cryotherapy and muscle soreness? (Costello et al.)
There’s insufficient evidence to determine whether whole-body cryotherapy reduces self-reported muscle soreness, or improves subjective recovery after exercise compared with passive rest or no whole-body cryotherapy
How is contrast therapy suggested to aid recovery?
Lowering inflammation Lowering muscle pain Lowering swelling and spasms Lowering muscle damage Increasing venous return Increasing blood flow
Contrast water therapy and exercise-induced muscle damage? (Reviewed by Bieuzen, Bleakly & Costello)
Contrast water therapy can have some potential positive effect on muscle soreness, damage, and strength and decrease recovery time when compared to no intervention
When compared to other types of interventions it’s effects are similar
Effects of sleep on athletes? (Reviewed by O’Donnell, Beaven & Driller)
Recommended duration is 8hrs
Sleep improves alertness, reaction time and accuracy
Stress, sleep, and recovery in athletes? (Reviewed by Nedelee et al. 2015)
Sub-optimal sleep impairs recovery
Sub-optimal sleep can inhibit muscle glycogen resynthesis
Sub-optimal sleep increases muscle damage
Sub-optimal sleep impairs muscle damage repair
Sub-optimal sleep impairs cognitive function
Sub-optimal sleep increases mental fatigue
What can interfere with sleep? (Reviewed by Nedelee et al. 2015)
Light Napping Caffeine Alcohol Match induced arousal Travel fatigue Inconsistent schedule
Sleep and athletic performance? (Reviewed by Fullagar et al. 2015)
Many athletes lose sleep prior to competition due to light, noise, nervousness, and anxiety
Sleep deprivation has significant effects on athletic performance
More conflicting results with sleep disturbances
Sleep and athletic performance? (Reviewed by Bonner et al. 2018)
Adequate sleep is crucial to optimise recovery and subsequence performance
Sleep extension is the most effective strategy to improve performance
What are the 10 recommendations for healthy sleep hygine?
Don’t go to bed untill you are sleepy
Regular bedtime routines
Try to get up at the same time every morning
Tyr to get a full night’s sleep every night
Use the bed for sleep and intimany only
Avoid caffeine
Avoid alcohol
Don’t smoke
Avoid high-intensity exercise before bed
Make sure the bed room is quite and dark and a little on the cool side
Define hormesis?
A process in which a low dose of a chemical agent or environmental factor that is damaging at high doses induces an adaptive beneficial effect on the cell or organism
Adaptive model of hormesis?
Exercise dose and effect on adaptation
As the dose increases up to a point there is a positive adaptation effect
However, as exercise dose further increases these is a negative adaptation effect
Requires a balance between enhanced training adaptations and compromised training adaptations
Post-exercise carbohydrate consumptions and the implications for training adaptations? (Barlett et al. 2015)
Training in a CHO replete state can limit the activation of adaptive signalling cascades during exercise that will lead to the re-modelling of the muscle
As muscle glycogen declines it activates a signalling cascade
What is the signalling cascade activated by low muscle glycogen?
Switches on AMPK and p30MAPK -> interact with PCG1-a -> master regulator of mitochondrial biogenesis, as well as, capillary vessel synthesis and muscle fiber change
Post-exercise carbohydrate consumptions and the implications for training adaptations? (Barlett et al. 2013)
Protocol - High vs low muscle glycogen
Results
- P503 phosphorylation was greater in low MG
- Gene expression of PGC-1a was higher in low MG
- Gene expression of complex 4 was higher in low MG
- Tfam was higher in low MG
What metabolic process is Tfam involved in?
The signalling response for mitochondrial biogenesis?
Modifying post-exercise carbohydrate consumptions and the implication for performance improvements? (Marquet et al. 2016)
Protocol - 3wks, control vs CHO periodisation
Results - periodising CHO intake for 3wks can improve 10km performance and exercise efficiency
Post-exercise carbohydrate consumption and the implication for training adaptation? (Gejl et al. 2017)
Protocol - 4wks, high bs low CHO
Results
- citrate synthase activity was increase with training
- HAD activity was increased with training
- VO2max was increased with training
- periodising CHO intake for 4wks does not improve exercise performance and physiological adaptation to endurance training
What process is HAD involved in?
Fat oxidation
Post-exercise cold water immersion and implications for training adaptations? (Roberts et al. 2015)
Protocol - 12wks resistance training, CWI vs control
Results
- CWI suppressed exercise increases in acute anabolic signalling (p70S6K)
- CWI suppressed exercise increases in muscle mass
- CWI suppressed exercise increases in muscle strength - leg press strength, knee extension strength, isometric torque, rate of force development impulses
Post-exercise cold water immersion and implications for training adaptations? (Ihsan et al. 2015)
Protocol - 4wks endurance training, CWI vs control
Results
- CWI can increase mitochondrial biogenesis signalling - PCG1-a, HAD, PPAR, MAPK, AMPK
- CWI can increase markers of mitochondrial biogenesis - complex 1, 3 and 4
Post-exercise cold water immersion and implications for training adaptations? (Agular et al. 2016)
Protocol - 4wks endurance training, CWI vs control
Results
- CWI can increase markers of mitochondrial biogenesis
- CWI does not alter 15km cycling performance
Post-exercise cold water immersion and implications for training adaptations? (Reviewed by Malta et al. 2020)
Regular use of cold water immersion decreases strength performance parameters
Cold-water immersion does not affect aerobic exercise performance
