Abstract
Prolonged, strenuous exercise results in muscle glycogen depletion. Recovery of these stores prior to the next training session or competition is crucial to optimise exercise performance. Nutrition plays an important role during the post-exercise recovery period when processes such as muscle regeneration, glycogen and fluid restoration take place. By manipulating the timing, type and frequency of food intake the rate of recovery can be enhanced, which is of particular importance to athletes performing multiple training or competition sessions within a day, or on a dayto- day basis and recovery time is limited. Restoration of muscle glycogen stores is especially important for athletes participating in prolonged exercise, since depleted glycogen stores are associated with impaired exercise performance. Key factors affecting muscle glycogen storage are carbohydrate (CHO) availability and an increased insulin concentration, both of which are influenced by amount and timing of CHO intake, type of CHO ingested, the ratio of CHO to protein ingested, and the fat content of a food item or meal. To maximise the rate of muscle glycogen restoration during a short ( 1 g/kg BW/hour) has no added advantage in terms of enhanced rate of glycogen storage, but can be of practical importance. Additionally, this combination may be beneficial since CHO and amino acid availability are important for muscle repair during the recovery period, as will be discussed in detail in Part II of this article. SA Sports Medicine Vol.16(2) 2004: 28-32
Highlights
Super-compensation is the main principle in physical training aimed at improving performance
This study clearly demonstrated that maximal rates of muscle glycogen synthesis are not reached when 0.8 g CHO/kg body weight (BW)/hour is ingested, and that this rate can be increased by the addition of 0.4 g/kg BW/hour of either protein or more CHO
Nutrition is a major contributor to the recovery of muscle glycogen stores and the rate at which it occurs, which is especially important for athletes engaging in multiday training or competition schedules
Summary
Dietary macronutrient recommendations for optimal recovery post-exercise: Part I. H H Wright (MSc Dietetics, PhD Nutrition)[1] A Claassen (BSc (Hons) Dietetics, BSc (Med) (Hons) Exercise Science)[2] J Davidson (DSc)[3]
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