Nutrition to Support Recovery from Endurance Exercise: Optim
Posted: Fri 02 Oct 2015 11:50
Practical Recommendations
As outlined previously, endurance athletes have unique nutritional requirements for both carbohydrate and protein during recovery to facilitate the restoration of endogenous fuel stores (i.e., glycogen) and to support the repair and remodeling of skeletal muscle, respectively. Generally, distinct recommendations are made for either glycogen resynthesis (e.g., (10)) or muscle remodeling independently (e.g., (35)). However there are arguably complementary features of carbohydrate and protein replacement strategies that can be leveraged toward a more holistic nutritional strategy for effective postexercise recovery (Fig. 1). The purpose of the following section will be to provide a brief guide for some practical strategies to enhance overall muscle recovery after endurance exercise.Athletes who have limited time between exercise bouts (e.g., <8 h) and who are aiming to perform at their highest level in each bout of exercise should consume protein and CHO immediately after the first bout of exercise to initiate the recovery process (20,24). The restoration of muscle glycogen would be the relatively more important variable to maintain exercise performance or training quality in the subsequent exercise bout, although supporting skeletal muscle remodeling (i.e., MPS) during this early recovery window should be an important aspect of a multifaceted nutritional recovery strategy, especially in the context of a longer-term training program (33,34). As such, athletes should target approximately 0.25 g·kg−1 of high-quality protein (e.g., leucine-enriched, rapidly digested sources such as whey) to stimulate MPS combined with at least 0.75 g·kg−1 of carbohydrate, the latter of which will enhance glycogen resynthesis and would far exceed the minimum dose that is sufficient to suppress MPB (19). Athletes who can consume greater carbohydrate will ensure glycogen synthetic rates are maximized; however, if this high intake is not practical or feasible, then protein coingestion will augment glycogen synthesis below maximal carbohydrate ingestion rates of 1.0 to 1.2 g·kg−1·h−1. It may be most practical to consume sports nutrition products (e.g., recovery drinks, bars, gels, etc.) during this first postexercise meal, as they are generally convenient sources of multiple simple carbohydrates (e.g., glucose, fructose, sucrose), which would provide ready substrates to replenish both liver (e.g., fructose) (15) and muscle (e.g., glucose) (21) glycogen. Additionally, nutrition in beverage form would not only help with postexercise fluid replacement but also enhance the rate of amino acid appearance (12), which would help facilitate greater rates of MPS (47). Outside this immediate postexercise recovery window, athletes should aim to consume carbohydrate-rich foods at a similar rate as above at least every 2 h (as practically possible) with the coingestion of approximately 0.25 g·kg−1 of dietary protein; this target protein intake may need to be increased slightly to maximize MPS if lower quality proteins (e.g., plant based and/or blends thereof) are ingested (37,43). While currently lacking direct empirical evidence to support its efficacy over short-term recovery, adhering to these guidelines to maximize glycogen resynthesis and support MPS (in addition to other aspects of recovery such as rehydration) would ultimately position an athlete in the best possible condition to maintain and/or enhance their exercise capacity and performance within an abbreviated recovery window.Athletes who have the luxury of a longer intersession recovery window (i.e., 8 to 24 h) may not need to be as aggressive with their muscle glycogen recovery strategy, as timing and pattern of carbohydrate intake have little impact on the restoration of this endogenous energy store beyond the early (i.e., 8 h) recovery period (14,32). Nevertheless, consuming a source of carbohydrate immediately after exercise could be considered a universal tenet regardless of the available window of recovery, as this would help initiate muscle glycogen resynthesis early in recovery. Moreover, this early recovery nutrition, which as discussed could be practically supported by convenient sports nutrition products (although this is not a requirement with a longer recovery window), should contain approximately 0.25 g·kg−1 of protein to support skeletal muscle repair and/or remodeling through enhanced rates of MPS. After this initial feeding, athletes should consume adequate carbohydrate intake through natural, carbohydrate-rich food sources to support their habitual training loads (Table). Frequent meal feedings (i.e., 5 to 6 meals over a 12- to 15-h wake period) would be similar to that of many elite athletes (11) and represent a practical, convenient means to meet their high daily carbohydrate and elicit an insulin response that would sufficiently attenuate any exercise-induced increase in MPB (19). More importantly, each of these meals should contain adequate protein (approximately 0.25 g·kg−1 depending on protein quality, see previous section) including a pre-bedtime snack to sustain maximal rates of daily MPS (1,38) and to obtain their increased daily protein requirements (i.e., 1.2 to 1.7 g·kg−1·d−1). Additionally, it could be argued that this meal frequency and protein intake pattern that is aimed at maximizing MPS (and presumably muscle repair) may be most critical after particularly intense training bouts (e.g., supramaximal training, long duration, and/or with large muscle-lengthening component, such as downhill running), as muscle damage reduces endurance exercise performance (26) and has been reported to interfere with the ability to replenish glycogen stores during long-duration recovery (50). Therefore, athletes who practice these nutritional strategies over a more prolonged recovery period would ultimately maximize their chances of maintaining exercise performance in subsequent exercise bouts. In the context of a high-intensity training program that stimulates significant aerobic adaptations (9) that are ultimately underpinned by changes in MPS (28), nutrition to support optimal recovery to sustain a high work output during repeated exercise bouts may ultimately enhance training-induced adaptations. This optimized training nutrition represents a potentially fruitful area of future study for the endurance athlete.
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Conclusions
The resynthesis of muscle glycogen and the repair and/or remodeling of muscle protein are highly influenced by the nutritional environment and are of paramount importance for optimal postexercise recovery after endurance exercise. As such, a multidimensional nutritional strategy targeting the combined ingestion of dietary carbohydrates and protein (rather than either one alone) will be most effective in achieving these recovery goals. Ultimately, the athlete who optimizes postexercise nutrition after an acute bout of exercise will be best positioned to maintain or enhance performance during a subsequent bout and/or to adapt, over time, to the repeated stress of multiple exercise bouts (i.e., training).The author declares no conflict of interest and does not have any financial disclosures.
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As outlined previously, endurance athletes have unique nutritional requirements for both carbohydrate and protein during recovery to facilitate the restoration of endogenous fuel stores (i.e., glycogen) and to support the repair and remodeling of skeletal muscle, respectively. Generally, distinct recommendations are made for either glycogen resynthesis (e.g., (10)) or muscle remodeling independently (e.g., (35)). However there are arguably complementary features of carbohydrate and protein replacement strategies that can be leveraged toward a more holistic nutritional strategy for effective postexercise recovery (Fig. 1). The purpose of the following section will be to provide a brief guide for some practical strategies to enhance overall muscle recovery after endurance exercise.Athletes who have limited time between exercise bouts (e.g., <8 h) and who are aiming to perform at their highest level in each bout of exercise should consume protein and CHO immediately after the first bout of exercise to initiate the recovery process (20,24). The restoration of muscle glycogen would be the relatively more important variable to maintain exercise performance or training quality in the subsequent exercise bout, although supporting skeletal muscle remodeling (i.e., MPS) during this early recovery window should be an important aspect of a multifaceted nutritional recovery strategy, especially in the context of a longer-term training program (33,34). As such, athletes should target approximately 0.25 g·kg−1 of high-quality protein (e.g., leucine-enriched, rapidly digested sources such as whey) to stimulate MPS combined with at least 0.75 g·kg−1 of carbohydrate, the latter of which will enhance glycogen resynthesis and would far exceed the minimum dose that is sufficient to suppress MPB (19). Athletes who can consume greater carbohydrate will ensure glycogen synthetic rates are maximized; however, if this high intake is not practical or feasible, then protein coingestion will augment glycogen synthesis below maximal carbohydrate ingestion rates of 1.0 to 1.2 g·kg−1·h−1. It may be most practical to consume sports nutrition products (e.g., recovery drinks, bars, gels, etc.) during this first postexercise meal, as they are generally convenient sources of multiple simple carbohydrates (e.g., glucose, fructose, sucrose), which would provide ready substrates to replenish both liver (e.g., fructose) (15) and muscle (e.g., glucose) (21) glycogen. Additionally, nutrition in beverage form would not only help with postexercise fluid replacement but also enhance the rate of amino acid appearance (12), which would help facilitate greater rates of MPS (47). Outside this immediate postexercise recovery window, athletes should aim to consume carbohydrate-rich foods at a similar rate as above at least every 2 h (as practically possible) with the coingestion of approximately 0.25 g·kg−1 of dietary protein; this target protein intake may need to be increased slightly to maximize MPS if lower quality proteins (e.g., plant based and/or blends thereof) are ingested (37,43). While currently lacking direct empirical evidence to support its efficacy over short-term recovery, adhering to these guidelines to maximize glycogen resynthesis and support MPS (in addition to other aspects of recovery such as rehydration) would ultimately position an athlete in the best possible condition to maintain and/or enhance their exercise capacity and performance within an abbreviated recovery window.Athletes who have the luxury of a longer intersession recovery window (i.e., 8 to 24 h) may not need to be as aggressive with their muscle glycogen recovery strategy, as timing and pattern of carbohydrate intake have little impact on the restoration of this endogenous energy store beyond the early (i.e., 8 h) recovery period (14,32). Nevertheless, consuming a source of carbohydrate immediately after exercise could be considered a universal tenet regardless of the available window of recovery, as this would help initiate muscle glycogen resynthesis early in recovery. Moreover, this early recovery nutrition, which as discussed could be practically supported by convenient sports nutrition products (although this is not a requirement with a longer recovery window), should contain approximately 0.25 g·kg−1 of protein to support skeletal muscle repair and/or remodeling through enhanced rates of MPS. After this initial feeding, athletes should consume adequate carbohydrate intake through natural, carbohydrate-rich food sources to support their habitual training loads (Table). Frequent meal feedings (i.e., 5 to 6 meals over a 12- to 15-h wake period) would be similar to that of many elite athletes (11) and represent a practical, convenient means to meet their high daily carbohydrate and elicit an insulin response that would sufficiently attenuate any exercise-induced increase in MPB (19). More importantly, each of these meals should contain adequate protein (approximately 0.25 g·kg−1 depending on protein quality, see previous section) including a pre-bedtime snack to sustain maximal rates of daily MPS (1,38) and to obtain their increased daily protein requirements (i.e., 1.2 to 1.7 g·kg−1·d−1). Additionally, it could be argued that this meal frequency and protein intake pattern that is aimed at maximizing MPS (and presumably muscle repair) may be most critical after particularly intense training bouts (e.g., supramaximal training, long duration, and/or with large muscle-lengthening component, such as downhill running), as muscle damage reduces endurance exercise performance (26) and has been reported to interfere with the ability to replenish glycogen stores during long-duration recovery (50). Therefore, athletes who practice these nutritional strategies over a more prolonged recovery period would ultimately maximize their chances of maintaining exercise performance in subsequent exercise bouts. In the context of a high-intensity training program that stimulates significant aerobic adaptations (9) that are ultimately underpinned by changes in MPS (28), nutrition to support optimal recovery to sustain a high work output during repeated exercise bouts may ultimately enhance training-induced adaptations. This optimized training nutrition represents a potentially fruitful area of future study for the endurance athlete.
Back to Top | Article Outline
Conclusions
The resynthesis of muscle glycogen and the repair and/or remodeling of muscle protein are highly influenced by the nutritional environment and are of paramount importance for optimal postexercise recovery after endurance exercise. As such, a multidimensional nutritional strategy targeting the combined ingestion of dietary carbohydrates and protein (rather than either one alone) will be most effective in achieving these recovery goals. Ultimately, the athlete who optimizes postexercise nutrition after an acute bout of exercise will be best positioned to maintain or enhance performance during a subsequent bout and/or to adapt, over time, to the repeated stress of multiple exercise bouts (i.e., training).The author declares no conflict of interest and does not have any financial disclosures.
Pra quem quiser o artigo inteiro
http://journals.lww.com/acsm-csmr/Fullt ... le.11.aspx