Passive Recovery Strategies after Exercise: A Narrative Literature Review of the Current Evidence.

ABSTRACT: Passive recovery techniques are popular and offer a diverse spectrum of options for athletes and the clinicians providing care for them. These techniques are intended to minimize the negative effects of training or competition, thus enabling the athlete a quicker return to peak performance. Current evidence demonstrates improved athlete recovery with compression garments, cold water immersion, partial body cryotherapy, hyperbaric oxygen, and vibratory therapies. Other popular modalities, such as compression devices, whole body cryotherapy, percussive gun-assisted therapy, neuromuscular electrical stimulation, and pulsed electromagnetic therapy lack convincing evidence concerning athlete recovery. This article seeks to review the current literature and offer the reader an updated understanding of the mechanisms for each modality and the evidence regarding each modality's potential benefit in an athlete's recovery strategy.

Energy Availability, Macronutrient Intake, and Nutritional Supplementation for Improving Exercise Performance in Endurance Athletes.

Endurance athletes use nutritional guidelines and supplements to improve exercise performance and recovery. However, use is not always based on scientific evidence of improved performance, which type of athlete would benefit most, or the optimal dose and timing of a particular supplement. Health professionals that give advice to athletes need to target their recommendations on the energy systems and muscle fiber types used for the athlete's sporting event, the goal of the training block, the time of the competitive season, and the characteristics and food preferences of the individual athlete. This review aims to summarize the most current research findings on the optimal calorie, carbohydrate, and protein intake for athlete health, performance, and recovery. We also summarized new findings on fluid intake and the optimal dose and timing of beetroot and caffeine supplementation on time trial performance in endurance athletes.

Betalain-rich concentrate supplementation improves exercise performance and recovery in competitive triathletes.

We aimed to determine the effects of a betalain-rich concentrate (BRC) of beetroots, containing no sugars or nitrates, on exercise performance and recovery. Twenty-two (9 men and 13 women) triathletes (age, 38 ± 11 years) completed 2 double-blind, crossover, randomized trials (BRC and placebo) starting 7 days apart. Each trial was preceded by 6 days of supplementation with 100 mg·day-1 of BRC or placebo. On the 7th day of supplementation, exercise trials commenced 120 min after ingestion of 50 mg BRC or placebo and consisted of 40 min of cycling (75 ± 5% maximal oxygen consumption) followed by a 10-km running time trial (TT). Subjects returned 24 h later to complete a 5-km running TT to assess recovery. Ten-kilometer TT duration (49.5 ± 8.9 vs. 50.8 ± 10.3 min, p = 0.03) was faster with the BRC treatment. Despite running faster, average heart rate and ratings of perceived exertion were not different between treatments. Five-kilometer TT duration (23.2 ± 4.4 vs 23.9 ± 4.7 min, p = 0.003), 24 h after the 10-km TT, was faster in 17 of the 22 subjects with the BRC treatment. Creatine kinase, a muscle damage marker, increased less (40.5 ± 22.5 vs. 49.7 ± 21.5 U·L-1, p = 0.02) from baseline to after the 10-km TT and subjective fatigue increased less (-0.05 ± 6.1 vs. 3.23 ± 6.1, p = 0.05) from baseline to 24 h after the 10-km TT with BRC. In conclusion, BRC supplementation improved 10-km TT performance in competitive male and female triathletes. Improved 5-km TT performances 24 h after the 10-km TT and the attenuated increase of creatine kinase and fatigue suggest an increase in recovery while taking BRC.

Carbohydrate-supplement form and exercise performance.

Numerous studies have shown that ingesting carbohydrate in the form of a drink can improve exercise performance by maintaining blood glucose levels and sparing endogenous glycogen stores. The effectiveness of carbohydrate gels or jellybeans in improving endurance performance has not been examined. On 4 separate days and 1-2 hr after a standardized meal, 16 male (8; 35.8 +/- 2.5 yr) and female (8; 32.4 +/- 2.4 yr) athletes cycled at 75% VO(2peak) for 80 min followed by a 10-km time trial. Participants consumed isocaloric (0.6 g of carbohydrate per kg per hour) amounts of randomly assigned sports beans, sports drink, gel, or water only, before, during, and after exercise. Blood glucose concentrations were similar at rest between treatments and decreased significantly during exercise with the water trial only. Blood glucose concentrations for all carbohydrate supplements were significantly, p < .05, higher than water during the 80-min exercise bout and during the time trial (5.7 +/- 0.2 mmol/L for sports beans, 5.6 +/- 0.2 mmol/L for sports drink, 5.7 +/- 0.3 mmol/L for gel, and 4.6 +/- 0.3 mmol/L for water). There were no significant differences in blood glucose between carbohydrate treatments. The 10-km time trials using all 3 carbohydrate treatments were significantly faster (17.2 +/- 0.6 min for sports beans, 17.3 +/- 0.6 min for sports drink, and 17.3 +/- 0.6 min for gel) than water (17.8 +/- 0.7 min). All carbohydrate-supplement types were equally effective in maintaining blood glucose levels during exercise and improving exercise performance compared with water only.

Fatty acid reesterification but not oxidation is increased by oral contraceptive use in women.

We evaluated the hypothesis that fatty acid reesterification would be increased during rest and exercise in the midluteal menstrual cycle phase and during oral contraceptive use, when ovarian hormone concentrations are high, compared with the early follicular phase. Subjects were eight moderately active, weight-stable, eumenorrheic women (24.8 +/- 1.2 yr, peak oxygen consumption = 42.0 +/- 2.3 ml.kg(-1).min(-1)) who had not taken oral contraceptives for at least 6 mo. Plasma free fatty acid (FFA) kinetics were assessed in the 3-h postprandial state by continuous infusion of [1-(13)C]palmitate and [1,1,2,3,3-(2)H]glycerol during 90 min of rest and 60 min of exercise at 45% and 65% peak oxygen consumption in the early follicular and midluteal menstrual cycle phases and during the inactive- and high-dose phases following 4 mo of oral contraceptive use. Plasma FFA rates of appearance, disappearance, and oxidation increased significantly from rest to exercise with no differences noted between menstrual cycle or oral contraceptive phases or exercise intensities. Compared with either menstrual cycle phase, oral contraceptive use resulted in an increase in plasma-derived fatty acid reesterification and a decrease in the proportion of plasma FFA rate of disappearance that was oxidized at rest and during exercise. Endogenous and exogenous synthetic ovarian hormones do not exert a measurable influence on plasma FFA turnover or oxidation at rest or during moderate-intensity exercise in the 3-h postprandial state when carbohydrate use predominates. The increase in whole body lipolytic rate during exercise noted previously with oral contraceptive use is not matched by an increase in fatty acid oxidation and results in an increase in reesterification. Synthetic ovarian hormones contained in oral contraceptives increase lipolytic rate, but fatty acid oxidation during exercise is determined by exercise intensity and its metabolic and endocrine consequences.