Post exercise recovery methods
This Article will take a look into various different methods of recovery that can be used to help your body recover back to its normal state.
Recovery
Ross (1999) says there are two types of muscle soreness associated with exercise: acute soreness and delayed onset muscle soreness. Acute soreness occurs during or immediately after exercise while delayed muscles soreness occurs 24 to 72 hours after exercise is completed. Acute soreness usually results from muscle fatigue secondary to a build up of normal by-products produced during exercise. Typically the muscle soreness resolves within a few minutes of rest, and exercise can be resumed without residual effects. This article will look at recovery methods related to getting rid of delayed onset muscle soreness. During exercise the musculoskeletal, nervous, immune and metabolic systems are stressed to a point where recovery strategies post‐exercise become influential in preparing for the next match. (Reilly and Williams, 2005)
Ross (1999) says there are two types of muscle soreness associated with exercise: acute soreness and delayed onset muscle soreness. Acute soreness occurs during or immediately after exercise while delayed muscles soreness occurs 24 to 72 hours after exercise is completed. Acute soreness usually results from muscle fatigue secondary to a build up of normal by-products produced during exercise. Typically the muscle soreness resolves within a few minutes of rest, and exercise can be resumed without residual effects. This article will look at recovery methods related to getting rid of delayed onset muscle soreness. During exercise the musculoskeletal, nervous, immune and metabolic systems are stressed to a point where recovery strategies post‐exercise become influential in preparing for the next match. (Reilly and Williams, 2005)
Ice Baths
The first recovery technique is the ice bath and contrast showering. Pook (2012) says use the use of the bath is appropriate as it has a more significant cooling effect than the shower does. Elite teams have shifted away from using ice baths over the past few seasons as the research has been mixed as to whether or not they work. Many players still swear by the benefits of ice baths post match. Bailey et al Bailey et al., (2007) administered a study and the results suggested that cold water immersion immediately after prolonged intermittent shuttle running reduces some indices of exercise-induced muscle damage.
The first recovery technique is the ice bath and contrast showering. Pook (2012) says use the use of the bath is appropriate as it has a more significant cooling effect than the shower does. Elite teams have shifted away from using ice baths over the past few seasons as the research has been mixed as to whether or not they work. Many players still swear by the benefits of ice baths post match. Bailey et al Bailey et al., (2007) administered a study and the results suggested that cold water immersion immediately after prolonged intermittent shuttle running reduces some indices of exercise-induced muscle damage.
Recovery tights
Recovery tights and recovery clothing is becoming more and more popular amongst athletes participating in a variety of sports. Skins (2014) who are the most commonly seen brand of recovery wear explain the science behind their products; SKINS gradient compression has been engineered to provide the correct level of surface pressure to specific parts of the body. This enhances circulation and gets more vital oxygen to your active muscles – boosting your power, speed and stamina. Improved circulation also helps to eliminate lactic acid build up and other metabolic wastes during an intense workout. The result? You go harder, for longer and recover faster. Billy et al., (2013) produced a study on recovery shorts, their results demonstrate that wearing compression shorts with ∼37 mmHg of external pressure reduces blood flow both in the deep and superficial regions of muscle tissue during recovery from high intensity exercise but does not affect glucose uptake in biceps femoris and quadriceps.
Recovery tights and recovery clothing is becoming more and more popular amongst athletes participating in a variety of sports. Skins (2014) who are the most commonly seen brand of recovery wear explain the science behind their products; SKINS gradient compression has been engineered to provide the correct level of surface pressure to specific parts of the body. This enhances circulation and gets more vital oxygen to your active muscles – boosting your power, speed and stamina. Improved circulation also helps to eliminate lactic acid build up and other metabolic wastes during an intense workout. The result? You go harder, for longer and recover faster. Billy et al., (2013) produced a study on recovery shorts, their results demonstrate that wearing compression shorts with ∼37 mmHg of external pressure reduces blood flow both in the deep and superficial regions of muscle tissue during recovery from high intensity exercise but does not affect glucose uptake in biceps femoris and quadriceps.
Nutrition
Burke (2008) has shown that eating 0.3-0.6 grams of carbohydrate for each pound of body weight within two hours of endurance exercise is essential to building adequate glycogen stores for continued training. Waiting longer than two hours to eat results in 50 percent less glycogen stored in the muscle. The reason for this is that carbohydrate consumption stimulates insulin production, which aids the production of muscle glycogen. However, the effect of carbohydrate on glycogen storage reaches a plateau. (Schoenfeld et al., 2013) conducted a study and their research shows that combining protein with carbohydrate within thirty minutes of exercise nearly doubles the insulin response, which results in more stored glycogen. The optimal carbohydrate to protein ratio for this effect is 4:1 (four grams of carbohydrate for every one gram of protein). Eating more protein than that, however, has a negative impact because it slows rehydration and glycogen replenishment. A study by Jacobs (2013) found that athletes who refuelled with carbohydrate and protein had 100 percent greater muscle glycogen stores than those who only ate carbohydrate. Insulin was also highest in those who consumed a carbohydrate and protein drink. Esmarck et al., (2001) says that consuming protein has other important uses after exercise. Protein provides the amino acids necessary to rebuild muscle tissue that is damaged during intense, prolonged exercise. It can also increase the absorption of water from the intestines and improve muscle hydration. The amino acids in protein can also stimulate the immune system, making you more resistant to colds and other infections.
Burke (2008) has shown that eating 0.3-0.6 grams of carbohydrate for each pound of body weight within two hours of endurance exercise is essential to building adequate glycogen stores for continued training. Waiting longer than two hours to eat results in 50 percent less glycogen stored in the muscle. The reason for this is that carbohydrate consumption stimulates insulin production, which aids the production of muscle glycogen. However, the effect of carbohydrate on glycogen storage reaches a plateau. (Schoenfeld et al., 2013) conducted a study and their research shows that combining protein with carbohydrate within thirty minutes of exercise nearly doubles the insulin response, which results in more stored glycogen. The optimal carbohydrate to protein ratio for this effect is 4:1 (four grams of carbohydrate for every one gram of protein). Eating more protein than that, however, has a negative impact because it slows rehydration and glycogen replenishment. A study by Jacobs (2013) found that athletes who refuelled with carbohydrate and protein had 100 percent greater muscle glycogen stores than those who only ate carbohydrate. Insulin was also highest in those who consumed a carbohydrate and protein drink. Esmarck et al., (2001) says that consuming protein has other important uses after exercise. Protein provides the amino acids necessary to rebuild muscle tissue that is damaged during intense, prolonged exercise. It can also increase the absorption of water from the intestines and improve muscle hydration. The amino acids in protein can also stimulate the immune system, making you more resistant to colds and other infections.
References
Bailey, D.M., Erith, S.J., Griffin, P.J., Dowson, A., Brewer, D.S. and Gant, N. (2007) Influence of cold-water immersion on indices of muscle damage following. Journal of Sports Sciences Volume 25, Issue 11, 2007. Vol. 25, No. 11: 1163-1170.
Billy, S., Born, D.P., Kaskinoro, K., Kalliokoski, K.K. and Laaksonen, M. (2013) Squeezing the Muscle: Compression Clothing and Muscle Metabolism during Recovery from High Intensity Exercise.. Strength and Conditioning. Vol. 8, No. 4: 1-7.
Burke, L.M. (2000) Nutrition for recovery after competition and training.. Clinical Sports Nutrition. Vol. 15, No. 2: 396-427.
Esmarck, B., Andersen, J.L., Olsen, S., Richter, E.A., Mizuno, M. and Kjaer, M. (2001) Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humans. The Journal of Physiology. Vol. 12, No. 2: 300-311.
Jacobs, P. (2013) Short term effects of a commercial post workout product, on muscular recovery. Journal of the International Society of Sports Nutrition. Vol. 12, No. 3: 123-130.
Pook, P. (2012) Complete Conditioning for Rugby. USA: Human Kinetics.
Reilly, T.P. and Williams, A.M. (2005) The use of recovery methods post‐exercise.Journal of Sports Sciences. Vol. 23, No. 6: 137-151.
Ross, M. (1999) Delayed-onset muscle soreness. USA: The Physician and Sportsmedicine.
Schoenfeld, B.J., Aragon, A.A. and Krieger, J.W. (2013) The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. Journal of the International Society of Sports Nutrition 2013. Vol. 53, No. 10: 658-664.
Skins. (2014) Compression Technology; Dynamic Gradient Compression. [Online] Available from: http://store.skins.net/uk/compression-technology [accessed 16 May 2014]
Bailey, D.M., Erith, S.J., Griffin, P.J., Dowson, A., Brewer, D.S. and Gant, N. (2007) Influence of cold-water immersion on indices of muscle damage following. Journal of Sports Sciences Volume 25, Issue 11, 2007. Vol. 25, No. 11: 1163-1170.
Billy, S., Born, D.P., Kaskinoro, K., Kalliokoski, K.K. and Laaksonen, M. (2013) Squeezing the Muscle: Compression Clothing and Muscle Metabolism during Recovery from High Intensity Exercise.. Strength and Conditioning. Vol. 8, No. 4: 1-7.
Burke, L.M. (2000) Nutrition for recovery after competition and training.. Clinical Sports Nutrition. Vol. 15, No. 2: 396-427.
Esmarck, B., Andersen, J.L., Olsen, S., Richter, E.A., Mizuno, M. and Kjaer, M. (2001) Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humans. The Journal of Physiology. Vol. 12, No. 2: 300-311.
Jacobs, P. (2013) Short term effects of a commercial post workout product, on muscular recovery. Journal of the International Society of Sports Nutrition. Vol. 12, No. 3: 123-130.
Pook, P. (2012) Complete Conditioning for Rugby. USA: Human Kinetics.
Reilly, T.P. and Williams, A.M. (2005) The use of recovery methods post‐exercise.Journal of Sports Sciences. Vol. 23, No. 6: 137-151.
Ross, M. (1999) Delayed-onset muscle soreness. USA: The Physician and Sportsmedicine.
Schoenfeld, B.J., Aragon, A.A. and Krieger, J.W. (2013) The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. Journal of the International Society of Sports Nutrition 2013. Vol. 53, No. 10: 658-664.
Skins. (2014) Compression Technology; Dynamic Gradient Compression. [Online] Available from: http://store.skins.net/uk/compression-technology [accessed 16 May 2014]