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Nutritional strategies to help with recovery - Coggle Diagram
Nutritional strategies to help with recovery
Combination of Carbohydrate and protein after exercise
Following prolonged and exhaustive endurance-related exercise, the most important factor determining the timeframe to recovery is muscle glycogen replenishment
A number of studies have demonstrated that the combination of protein and CHO is superior to CHO alone at stimulating postexercise muscle glycogen synthesis
Specifically, consuming 0.4 g/kg/hr of protein and approximately 1.0 g/kg/hr CHO at 15- to 30-minute intervals can promote optimal muscle glycogen repletion
There is a scientific debate on the precise type of protein required to maximize postexercise muscle protein synthesis
Examples
Immediately postexercise
8 ounces water + 1 small banana
23 g CHO 1.0 g protein
30 minutes postexercise
8 ounces water + 1 medium bagel
38 g CHO 5.0 g protein
1 hour postexercise
1 cup vanilla yogurt + 1 ounce cashews
43 g CHO 16.0 g protein
Consuming protein along with carbohydrates after exercise can accelerate the recovery process in two distinct areas.
Muscle glycogen replenishment
Repairing muscle damage
Mouth rinse with carbohydrate solution
Replenishment of muscle glycogen is critical to training recovery.
During specific types of exercise (e.g., advanced resistance-training regimens) or sporting activities (e.g., soccer or hockey matches) the actual arrival of postexercise may not come for several hours.
If a high level of performance is needed throughout the later stages of these activities, some degree of nutritional recovery may be required throughout the activity itself to spare muscle glycogen.
Many athletes avoid consuming carbohydrate beverages/meals during exercise or competition due to the risk of gastrointestinal distress.
this can be avoided by mouth rinsing with a CHO solution without actually swallowing it
A number of studies have reported a 35% improvement in performance when mouth rinsing with CHO solution was performed throughout an extended amount of exercise
The mechanism behind this practice is a central effect. This is because of the metabolic effect experienced when CHO is ingested.
Research has shown CHO in the mouth stimulates reward centers in the brain, which results in increased motor excitability.
Individuals can mouth rinse with a small volume of liquid with a CHO solution for five to 10 seconds throughout prolonged periods of exercise
This practice should be performed at quarterly intervals throughout the session
For example, if the exercise or activity lasts two hours, mouth rinsing can be done every 30 minutes.