Recovery From Exercise: Role Of Carbohydrate Nutrition

Abstract

Every training programme is based on three cardinal principles namely (i) intensity (ii) frequency and (iii) duration. Of these three principles, frequency is probably the most important because repeated stimulation promotes the adaption process. Elite and professional athletes train more than they compete therefore in order to cope with their training loads it is essential that they recover quickly. It is also important that those who play recreational sport or exercise for health recover quickly so that they avoid residual fatigue and its negative impact on their vitality and enthusiasm for physical activity. Strategies for optimizing recovery from exercise depend on the specific sport or type of exercise, its intensity and duration, and the time between training sessions or competitions. Successful recovery involves many physiological and metabolic processes that act in concert to prepare the athlete for the next bout of exercise. However, the essential requirements for successful short-term recovery are (1) resynthesis of the body’s carbohydrate stores (2) rehydration, and (3) adequate rest. A return of performance is the clear measure of successful recovery. Therefore, this brief review will address only those studies that have assessed the influences of carbohydrate nutrition on performance following medium (24 hours) and short (4-5 hours) recoveries after endurance running and after variable speed running that are common in multiple sprint sports.