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Abbott W, Exall Z, Walsh L, Clifford T. Menstrual Cycle and Situational Match Variables: Effects on Well-Being in Professional Female Soccer Players. RESEARCH QUARTERLY FOR EXERCISE AND SPORT 2024; 95:688-696. [PMID: 38306676 DOI: 10.1080/02701367.2023.2298443] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Subscribe] [Scholar Register] [Received: 03/27/2023] [Accepted: 12/19/2023] [Indexed: 02/04/2024]
Abstract
Purpose: We examined whether the situational match factors (location, result, and opposition quality), as well as playing position and menstrual cycle phase, influenced self-reported well-being in female soccer players. Methods: Twenty-two professional players (25 ± 5 years) from a squad in the Women's Super League in England self-reported their menstrual cycle phase via an online survey, and their soreness, sleep, stress, mood, and fatigue on a 1 (positive) to 5 (negative) scale on the morning of match day (MD) and for the next 3 days (referred to as MD + 1, MD + 2, MD + 3, respectively). Data was collected for 26 matches across the 2021-2022 season. Session rate of perceived exertion (sRPE) and total distance covered (measured with GPS) were measured on match and training days. Results: Menstrual cycle phase and the situational match factors had no influence on distance covered during matches and sRPE (p > .05). Sleep was worse on MD + 1 (p < .001; g = 1.59) and MD + 2 (p = .005; g = 0.98) after away matches. Stress and mood were > 28% worse after playing top vs. mid and bottom table opposition at MD + 1, and significantly worse when losing compared to winning and drawing (p > .05). Playing position and menstrual cycle phase has no influence on self-reported well-being (p > .05). Conclusion: Sleep quality was worse after away matches and losing matches negatively affects stress and mood for 2 days post-match, but menstrual cycle phase does not influence post-match well-being.
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Affiliation(s)
- Will Abbott
- Brighton and Hove Albion F.C., American Express Elite Performance Centre
| | - Zoe Exall
- Brighton and Hove Albion F.C., American Express Elite Performance Centre
| | - Lisa Walsh
- Brighton and Hove Albion F.C., American Express Elite Performance Centre
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2
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Wu C, Deng J, Gao C. Effects of pre-sleep protein supplementation on plasma markers of muscle damage and inflammatory cytokines resulting from sprint interval training in trained swimmers. J Int Soc Sports Nutr 2023; 20:2244478. [PMID: 37543952 PMCID: PMC10405750 DOI: 10.1080/15502783.2023.2244478] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 04/17/2023] [Accepted: 07/28/2023] [Indexed: 08/08/2023] Open
Abstract
BACKGROUND Pre-sleep protein has been shown to improve muscle recovery overnight following exercise-induced muscle damage. Whether such an approach affects recovery from sprint interval training (SIT) has yet to be elucidated. This study examined the effects of protein supplementation every night before sleep on early (45 min post-SIT) and late (24 and 48 h after SIT) responses of creatine kinase (CK) and inflammatory cytokines, including interleukin-6 and 10 (IL-6 and IL-10) and tumor necrosis factor-alpha (TNFα). METHODS Twenty trained swimmers underwent a 2-week in-water swimming SIT (two sets of 12 × 50-m all-out swims, interspersed by 1:1 recovery between each sprint and 3 min of rest between sets) and were randomized to two intervention groups receiving either 0.5 g kg-1 day-1 protein beverage (PRO) or the same amount of carbohydrate (CHO) preceding going to bed every night. For initial and final training sessions, CK and cytokine responses were analyzed at different time points, including resting, immediately after completion, 45 min post-SIT, and 24 and 48 h after SIT. RESULTS CK concentrations elevated from resting point to 24 and 48 h post-SIT for both PRO and CHO groups (p < 0.05). In both training groups, the peak levels of IL-6 and 10 were observed 45 min post-SIT on both occasions. TNFα levels significantly elevated from rest to immediately after SIT (p < 0.001) and returned to values equivalent to the baseline afterward in both groups and on both occasions. In both groups, swimming SIT also switched the cytokine response 48 hours after exercise to an anti-inflammatory status by decreasing the ratio of IL-6 to IL-10 (p < 0.04) in the last training session. CONCLUSIONS Pre-sleep protein ingestion failed to ameliorate blood markers of muscle damage. The late anti-inflammatory profile of cytokines and exercise-induced muscle damage improved after two weeks of swimming SIT with either protein or carbohydrate ingestion before sleep.
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Affiliation(s)
- Cairong Wu
- Zhengde Polytechnic College, Department of Public Education, Nanjing, Jiangsu, China
- Adamson University, Graduate School, Metro Manila, Philippines
| | - Jie Deng
- Nanjing University of Aeronautics and Astronautics, Department of Physical Education, Nanjing, Jiangsu, China
| | - Chengli Gao
- Sanjiang University, Department of Physical Education, Nanjing, Jiangsu, China
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Greenwalt CE, Angeles E, Vukovich MD, Smith-Ryan AE, Bach CW, Sims ST, Zeleny T, Holmes KE, Presby DM, Schiltz KJ, Dupuit M, Renteria LI, Ormsbee MJ. Pre-sleep feeding, sleep quality, and markers of recovery in division I NCAA female soccer players. J Int Soc Sports Nutr 2023; 20:2236055. [PMID: 37470428 PMCID: PMC10360998 DOI: 10.1080/15502783.2023.2236055] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 01/26/2023] [Accepted: 07/01/2023] [Indexed: 07/21/2023] Open
Abstract
Pre-sleep nutrition habits in elite female athletes have yet to be evaluated. A retrospective analysis was performed with 14 NCAA Division I female soccer players who wore a WHOOP, Inc. band - a wearable device that quantifies recovery by measuring sleep, activity, and heart rate metrics through actigraphy and photoplethysmography, respectively - 24 h a day for an entire competitive season to measure sleep and recovery. Pre-sleep food consumption data were collected via surveys every 3 days. Average pre-sleep nutritional intake (mean ± sd: kcals 330 ± 284; cho 46.2 ± 40.5 g; pro 7.6 ± 7.3 g; fat 12 ± 10.5 g) was recorded. Macronutrients and kcals were grouped into high and low categories based upon the 50th percentile of the mean to compare the impact of a high versus low pre-sleep intake on sleep and recovery variables. Sleep duration (p = 0.10, 0.69, 0.16, 0.17) and sleep disturbances (p = 0.42, 0.65, 0.81, 0.81) were not affected by high versus low kcal, PRO, fat, CHO intake, respectively. Recovery (p = 0.81, 0.06, 0.81, 0.92), RHR (p = 0.84, 0.64, 0.26, 0.66), or HRV (p = 0.84, 0.70, 0.76, 0.93) were also not affected by high versus low kcal, PRO, fat, or CHO consumption, respectively. Consuming a small meal before bed may have no impact on sleep or recovery.
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Affiliation(s)
- Casey E Greenwalt
- Florida State University, Institute of Sports Science and Medicine, Nutrition and Integrative Physiology Department, Tallahassee, FL, USA
| | - Elisa Angeles
- Florida State University, Institute of Sports Science and Medicine, Nutrition and Integrative Physiology Department, Tallahassee, FL, USA
| | - Matthew D Vukovich
- College of Education and Human Sciences, South Dakota State University, Brookings, SD, USA
| | - Abbie E Smith-Ryan
- University of North Carolina at Chapel Hill, Applied Physiology Laboratory, Department of Exercise and Sport Science, Chapel Hill, NC, USA
| | - Chris W Bach
- Department of Athletics, University of Nebraska-Lincoln, Lincoln, NE, USA
| | | | - Tucker Zeleny
- Department of Athletics, University of Nebraska-Lincoln, Lincoln, NE, USA
| | | | - David M Presby
- WHOOP, Inc, Department of Data Science and Research, Boston, MA, USA
| | - Katie J Schiltz
- Florida State University, Institute of Sports Science and Medicine, Nutrition and Integrative Physiology Department, Tallahassee, FL, USA
| | - Marine Dupuit
- Florida State University, Institute of Sports Science and Medicine, Nutrition and Integrative Physiology Department, Tallahassee, FL, USA
- Clermont Auvergne University, Laboratory of the Metabolic Adaptations to Exercise Under Physiological and Pathological Conditions (AME2P), Clermont-Ferrand, France
| | - Liliana I Renteria
- Florida State University, Institute of Sports Science and Medicine, Nutrition and Integrative Physiology Department, Tallahassee, FL, USA
| | - Michael J Ormsbee
- Florida State University, Institute of Sports Science and Medicine, Nutrition and Integrative Physiology Department, Tallahassee, FL, USA
- University of KwaZulu-Natal, School of Health Sciences, Discipline of Biokinetics, Exercise and Leisure Sciences, Durban, South Africa
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Chapman S, Roberts J, Roberts AJ, Ogden H, Izard R, Smith L, Chichger H, Struszczak L, Rawcliffe AJ. Pre-sleep protein supplementation does not improve recovery from load carriage in British Army recruits (part 2). Front Nutr 2023; 10:1264042. [PMID: 38130446 PMCID: PMC10733965 DOI: 10.3389/fnut.2023.1264042] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 07/20/2023] [Accepted: 11/13/2023] [Indexed: 12/23/2023] Open
Abstract
British Army basic training (BT) is physically demanding with new recruits completing multiple bouts of physical activity each day with limited recovery. Load carriage is one of the most physically demanding BT activities and has been shown to induce acute exercise-induced muscle damage (EIMD) and impair muscle function. Protein supplementation can accelerate muscle recovery by attenuating EIMD and muscle function loss. This study investigated the impact of an additional daily bolus of protein prior to sleep throughout training on acute muscle recovery following a load carriage test in British Army recruits. Ninety nine men and 23 women (mean ± SD: age: 21.3 ± 3.5 yrs., height: 174.8 ± 8.4 cm, body mass 75.4 ± 12.2 kg) were randomized to dietary control (CON), carbohydrate placebo (PLA), moderate (20 g; MOD) or high (60 g; HIGH) protein supplementation. Muscle function (maximal jump height), perceived muscle soreness and urinary markers of muscle damage were assessed before (PRE), immediately post (POST), 24-h post (24 h-POST) and 40-h post (40 h-POST) a load carriage test. There was no impact of supplementation on muscle function at POST (p = 0.752) or 40 h-POST (p = 0.989) load carriage but jump height was greater in PLA compared to HIGH at 24 h-POST (p = 0.037). There was no impact of protein supplementation on muscle soreness POST (p = 0.605), 24 h-POST (p = 0.182) or 40 h-POST (p = 0.333). All groups had increased concentrations of urinary myoglobin and 3-methylhistidine, but there was no statistical difference between groups at any timepoint (p > 0.05). We conclude that pre-sleep protein supplementation does not accelerate acute muscle recovery following load carriage in British Army recruits during basic training. The data suggests that consuming additional energy in the form of CHO or protein was beneficial at attenuating EIMD, although it is acknowledged there were no statistical differences between groups. Although EIMD did occur as indicated by elevated urinary muscle damage markers, it is likely that the load carriage test was not arduous enough to reduce muscle function, limiting the impact of protein supplementation. Practically, protein supplementation above protein intakes of 1.2 g⸱kg-1⸱day-1 following load carriage over similar distances (4 km) and carrying similar loads (15-20 kg) does not appear to be warranted.
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Affiliation(s)
- Shaun Chapman
- Army Recruit Health and Performance Research, HQ Army Recruiting and Initial Training Command, Medical Branch, UK Ministry of Defence, Upavon, United Kingdom
- Cambridge Centre for Sport and Exercise Sciences, School of Psychology and Sport Science, Anglia Ruskin University, Cambridge, United Kingdom
| | - Justin Roberts
- Cambridge Centre for Sport and Exercise Sciences, School of Psychology and Sport Science, Anglia Ruskin University, Cambridge, United Kingdom
| | - Andrew J. Roberts
- Army Recruit Health and Performance Research, HQ Army Recruiting and Initial Training Command, Medical Branch, UK Ministry of Defence, Upavon, United Kingdom
| | - Henry Ogden
- Army Recruit Health and Performance Research, HQ Army Recruiting and Initial Training Command, Medical Branch, UK Ministry of Defence, Upavon, United Kingdom
| | - Rachel Izard
- Defence Science and Technology, UK Ministry of Defence, Salisbury, United Kingdom
| | - Lee Smith
- Centre for Health, Performance and Wellbeing, Anglia Ruskin University, Cambridge, United Kingdom
| | - Havovi Chichger
- Biomedical Science Research Group, School of Life Science, Anglia Ruskin University, Cambridge, United Kingdom
| | - Lauren Struszczak
- Public Health and Sports Sciences, University of Exeter, Exeter, United Kingdom
| | - Alex J. Rawcliffe
- Army Recruit Health and Performance Research, HQ Army Recruiting and Initial Training Command, Medical Branch, UK Ministry of Defence, Upavon, United Kingdom
- Faculty of Science and Engineering, Anglia Ruskin University, Cambridge, United Kingdom
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Nobari H, Banihashemi M, Saedmocheshi S, Prieto-González P, Oliveira R. Overview of the impact of sleep monitoring on optimal performance, immune system function and injury risk reduction in athletes: A narrative review. Sci Prog 2023; 106:368504231206265. [PMID: 37990537 PMCID: PMC10666701 DOI: 10.1177/00368504231206265] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/23/2023]
Abstract
Sleep is essential for a range of physiological and mental functions in professional athletes. There is proof that athletes may experience lower quality and quantity of sleep. While adequate sleep has been shown to have restorative effects on the immune system and endocrine system, facilitate nervous system recovery and the metabolic cost of wakefulness, and play a significant role in learning, memory, and synaptic plasticity, which can affect sports recovery, injury risk reduction, and performance. Sports performance may suffer significantly from a lack of sleep, especially under maximal and long-term exercise. Due to the potential harm, these factors may do to an athlete's endocrine, metabolic, and nutritional health, sports performance is impacted by reduced sleep quality or quantity. There are several neurotransmitters associated with the sleep-wake cycle that have been discovered. They comprise cholinergic hormone, orexin, melanin, galanin, serotonin, gamma-aminobutyric acid, histamine, and serotonin. Therefore, dietary modifications that affect the neurotransmitters in the brain also may affect sleep; particularly for athletes who require more physical and psychological recovery owing to the tremendous physiological and psychological demands placed on them during training and performance. This review explores the variables that influence the quantity and quality of sleep-in populations of athletes and assesses their possible effects. In addition, several recommendations for improving sleep are presented. Even though there has been much research on variables that impact sleep, future studies may highlight the significance of these aspects for athletes.
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Affiliation(s)
- Hadi Nobari
- Faculty of Sport Sciences, University of Extremadura, Cáceres, Spain
| | - Mojgan Banihashemi
- Department of Exercise Physiology, Faculty of Educational Sciences and Psychology, University of Mohaghegh Ardabili, Ardabil, Iran
| | - Saber Saedmocheshi
- Department of Physical Education and Sport Sciences, Faculty of Humanities and Social Sciences, University of Kurdistan, Sanandaj, Iran
| | - Pablo Prieto-González
- Sport Sciences and Diagnostics Research Group, GSD-HPE Department, Prince Sultan University, Riyadh, Saudi Arabia
| | - Rafael Oliveira
- Sports Science School of Rio Maior–Polytechnic Institute of Santarém, Rio Maior, Portugal
- Research Center in Sport Sciences, Health Sciences and Human Development, Vila Real, Portugal
- Life Quality Research Centre, Rio Maior, Portugal
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Daly LS, Catháin CÓ, Kelly DT. The Use of Recovery Strategies in Gaelic Games: A Mixed-Methods Analysis. Int J Sports Physiol Perform 2023; 18:1116-1125. [PMID: 37321563 DOI: 10.1123/ijspp.2022-0394] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 10/11/2022] [Revised: 05/05/2023] [Accepted: 05/08/2023] [Indexed: 06/17/2023]
Abstract
PURPOSE This study investigated Gaelic games players' (1) use of postexercise recovery strategies; (2) recovery strategies according to sport, biological sex, and playing standard; and (3) recovery strategy periodization. METHODS Participants were a total of 1178 Gaelic players (n = 574 female), age 24.6 (6.6) years. These players completed a questionnaire investigating postexercise recovery strategies. Participants were further dichotomized by playing standard into developmental (club/collegiate; n = 869) and national (intercounty; n = 309) levels and by sporting codes: Gaelic football (n = 813), Camogie/hurling (n = 342), and handball (n = 23). RESULTS Active recovery (90.4%), cold temperature exposure (79.5%), regular sleep routine (79.1%), strategic nutritional intake (72.3%), and massage (68.8%) were the most commonly used recovery strategies. Recovery strategy use was periodized by 30% of players. A significantly larger proportion of national-level players apply cold temperatures (86.7% vs 73.1%; P = .001) and nutritional strategies (80.1% vs 69.2%; P = .012) when compared with developmental players. A significantly larger proportion of female players have a regular sleep routine (82.6% vs 75.1%; P = .037), apply external heat (63.4% vs 48.5%; P = .002), and perform stretching (76.5% vs 66.4%; P = .002) postexercise when compared with male players. A significantly larger proportion of male players employ nutritional strategies (77.6% vs 67.5%; P = .007) and consume a combination of protein and carbohydrate (62.1% vs 28.0%; P < .001) postexercise when compared with female players. CONCLUSION Gaelic games players regularly implement a range of postexercise recovery strategies in an attempt to expediate the return of performance capacity and psychophysiological status to preexercise levels. The current findings may support practitioners who seek to prescribe effective and periodized recovery interventions targeting optimized preference/compliance.
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Affiliation(s)
- Lorcan S Daly
- Department of Sport and Health Sciences, Technological University of the Shannon, Athlone,Ireland
- SHE Research group, Technological University of the Shannon, Athlone,Ireland
- Department of Physical Education and Sport Sciences, University of Limerick, Limerick,Ireland
- Sport and Human Research Centre, University of Limerick, Limerick,Ireland
| | - Ciarán Ó Catháin
- Department of Sport and Health Sciences, Technological University of the Shannon, Athlone,Ireland
- SHE Research group, Technological University of the Shannon, Athlone,Ireland
| | - David T Kelly
- Department of Sport and Health Sciences, Technological University of the Shannon, Athlone,Ireland
- SHE Research group, Technological University of the Shannon, Athlone,Ireland
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Kim HW, Joo CH. Effects of cold water immersion and protein intake combined recovery after eccentric exercise on exercise performance in elite soccer players. J Exerc Rehabil 2023; 19:126-133. [PMID: 37163181 PMCID: PMC10164526 DOI: 10.12965/jer.2244596.298] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 12/29/2022] [Accepted: 02/02/2023] [Indexed: 05/11/2023] Open
Abstract
The purpose of this study is to analyze the effects of the combined recovery method of cold water immersion (CWI) and protein supplement intake after eccentric exercise that causes muscle fatigue in elite soccer players. Eleven semiprofessional soccer players participated in this study. Participants were divided into CWI group, combined protein and CWI group (PCWI), and passive resting group (CON). The participants completed the eccentric exercise for one hour and performed one of three recovery methods. The muscle strength of the quadriceps and hamstring muscles significantly decreased at 48-hr postexercise compared to before exercise in all recovery groups (P<0.05), with no significantly different between the recovery groups. The time required to sprint 40 m was significantly longer in all groups at 24 hr and 48 hr after exercise than before exercise (P<0.05). The vertical jump height was significantly decreased at 48 hr after exercise compared to before exercise in the CON and CWI groups (P<0.05). The muscle soreness values were higher at 6 hr, 24 hr, and 48 hr after exercise than before exercise in all groups (P<0.001). The perceived recovery quality was reduced after exercise in the PCWI (P<0.01) and CON groups (P<0.001) compared to before exercise; it was unchanged in the CWI group. The recovery quality decreased at 6 hr, 24 hr, and 48 hr after exercise in all recovery groups (P<0.01). In conclusion, the combined recovery method was less effective than CWI alone for the recovery of exercise performance.
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Affiliation(s)
- Hyoung-Won Kim
- Department of Sport Science, Kangwon National University, Chuncheon,
Korea
- Interdisciplinary Program in Biohealth-machinery Convergence Engineering, Kangwon National University, Chuncheon,
Korea
| | - Chang-Hwa Joo
- Department of Sport Science, Kangwon National University, Chuncheon,
Korea
- Interdisciplinary Program in Biohealth-machinery Convergence Engineering, Kangwon National University, Chuncheon,
Korea
- Corresponding author: Chang-Hwa Joo, Department of Sport Science, Kangwon National University, 1 Kangwondaehak-gil, Chuncheon 24341, Korea,
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Abbott W, Thomas C, Clifford T. Effect of Playing Status and Fixture Congestion on Training Load, Mental Fatigue, and Recovery Status in Premier League Academy Goalkeepers. J Strength Cond Res 2023; 37:375-382. [PMID: 35612942 DOI: 10.1519/jsc.0000000000004274] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [MESH Headings] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 01/28/2023]
Abstract
ABSTRACT Abbott, W, Thomas, C, and Clifford, T. Effect of playing status and fixture congestion on training load, mental fatigue, and recovery status in Premier League academy goalkeepers. J Strength Cond Res 37(2): 375-382, 2023-Soccer goalkeepers are a unique playing position and require specific programming. Despite this, there is a paucity of information surrounding their support. The current investigation quantified internal and external training loads on and recovery status of starting and substitute academy goalkeepers during 1 and 2 match-weeks. Six professional soccer goalkeepers played the role of starting and substitute goalkeepers during both 1 and 2 match-weeks, providing data for 4 within-subject conditions (START-1, SUB-1, START-2, and SUB-2). Internal and external training load data were collected using ratings of perceived exertion and global positioning systems for all matches and training sessions. Physical and perceived recovery status was also collected daily for all individuals. Training load and recovery variables were analyzed across 4 playing conditions and 4 time points using a repeated measures analysis of variance. Results demonstrated significant differences in internal and external weekly training loads and physical and perceived recovery measures between starting and nonstarting goalkeepers. In the training leading up to matches, SUB-1 and SUB-2 had higher internal and external training loads compared with START-1. On a match-day, SUB-1 and SUB-2 performed more high-intensity actions but covered less total and high-speed distance than START-1. Following matches, substitutes had higher volumes of external training loads compared with START-1. The higher training loads experienced by substitutes at various time points resulted in lower physical recovery status on a match-day and post-match. START-1 demonstrated higher mental fatigue and lower well-being compared with substitute goalkeepers after match. The current investigation offers valuable insights for the preparation of professional goalkeepers.
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Affiliation(s)
- Will Abbott
- Sport Science and Medicine Department, Brighton and Hove Albion Football Club, Brighton, United Kingdom ; and
| | - Craig Thomas
- School of Sport, Exercise and Health Sciences, Loughborough University, Loughborough, United Kingdom
| | - Tom Clifford
- School of Sport, Exercise and Health Sciences, Loughborough University, Loughborough, United Kingdom
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Valenzuela PL, Alejo LB, Montalvo-Pérez A, Ojanguren D, Górriz M, Pagola I, Ozcoidi LM, Lucia A, Barranco-Gil D. Pre-sleep protein supplementation in professional cyclists during a training camp: a three-arm randomized controlled trial. J Int Soc Sports Nutr 2023; 20:2166366. [PMID: 36686220 PMCID: PMC9848340 DOI: 10.1080/15502783.2023.2166366] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 01/16/2023] Open
Abstract
Background The effects of pre-sleep protein supplementation on endurance athletes remain unclear, particularly whether its potential benefits are due to the timing of protein intake or solely to an increased total protein intake. We assessed the effects of pre-sleep protein supplementation in professional cyclists during a training camp accounting for the influence of protein timing. Methods Twenty-four professional U23 cyclists (19 ± 1 years, peak oxygen uptake: 79.8 ± 4.9 ml/kg/min) participated in a six-day training camp. Participants were randomized to consume a protein supplement (40 g of casein) before sleep (n = 8) or in the afternoon (n = 8), or an isoenergetic placebo (40 g of carbohydrates) before sleep (n = 8). Indicators of fatigue/recovery (Hooper index, Recovery-Stress Questionnaire for Athletes, countermovement jump), body composition, and performance (1-, 5-, and 20-minute time trials, as well as the estimated critical power) were assessed as study outcomes. Results The training camp resulted in a significant (p < 0.001) increase in training loads (e.g. training stress score of 659 ± 122 per week during the preceding month versus 1207 ± 122 during the training camp), which induced an increase in fatigue indicators (e.g. time effect for Hooper index p < 0.001) and a decrease in performance (e.g. time effect for critical power p = 0.002). Protein intake was very high in all the participants (>2.5 g/kg on average), with significantly higher levels found in the two protein supplement groups compared to the placebo group (p < 0.001). No significant between-group differences were found for any of the analyzed outcomes (all p > 0.05). Conclusions Protein supplementation, whether administered before sleep or earlier in the day, exerts no beneficial effects during a short-term strenuous training period in professional cyclists, who naturally consume a high-protein diet.
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Affiliation(s)
- Pedro L. Valenzuela
- Physical Activity and Health Research Group (PaHerg), Research Institute of Hospital 12 de Octubre (imas12), Madrid, Spain,Department of Systems Biology, University of Alcala, Madrid, Spain
| | - Lidia B. Alejo
- Physical Activity and Health Research Group (PaHerg), Research Institute of Hospital 12 de Octubre (imas12), Madrid, Spain,Faculty of Sport Sciences, Universidad Europea de Madrid, Madrid, Spain
| | | | - Diego Ojanguren
- Faculty of Sport Sciences, Universidad Europea de Madrid, Madrid, Spain
| | | | - Itziar Pagola
- Faculty of Sport Sciences, Universidad Europea de Madrid, Madrid, Spain
| | | | - Alejandro Lucia
- Physical Activity and Health Research Group (PaHerg), Research Institute of Hospital 12 de Octubre (imas12), Madrid, Spain,Faculty of Sport Sciences, Universidad Europea de Madrid, Madrid, Spain
| | - David Barranco-Gil
- Faculty of Sport Sciences, Universidad Europea de Madrid, Madrid, Spain,CONTACT David Barranco-Gil Faculty of Sport Sciences, Universidad Europea de Madrid, Madrid, Spain
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Abbott W, Brett A, Watson AW, Brooker H, Clifford T. Sleep Restriction in Elite Soccer Players: Effects on Explosive Power, Wellbeing, and Cognitive Function. RESEARCH QUARTERLY FOR EXERCISE AND SPORT 2022; 93:325-332. [PMID: 33084524 DOI: 10.1080/02701367.2020.1834071] [Citation(s) in RCA: 5] [Impact Index Per Article: 2.5] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Subscribe] [Scholar Register] [Received: 04/30/2020] [Accepted: 10/05/2020] [Indexed: 06/11/2023]
Abstract
Purpose: To investigate the cognitive, physical, and perceptual effects of sleep restriction (SR) in soccer players following a night match. Methods: In a crossover design, nine male soccer players from the English Premier League 2 (age, 21 ± 5 years; height, 1.80 ± 0.75 m; body mass, 74.2 ± 6.8 kg) recorded their sleep quality and quantity with sleep logs and a subjective survey after two night matches (19:00); one where sleep duration was not altered (CON) and one where sleep was restricted by a later bed-time (SR). Countermovement jump height (CMJ), subjective wellbeing (1-5 likert scale for mood, stress, fatigue, sleep, and soreness), and cognitive function were measured at baseline and the morning following the match (+12 h; M + 1). Results: Bed-time was later in SR than CON (02:36 ± 0.17 vs. 22:43 ± 29; P = .0001; ηp2 = 0.999) and sleep duration was shorter in SR than CON (5.37 ± 0.16 vs. 8.59 h ± 0.36; P = .0001; ηp2 = 0.926). CMJ decreased by ~8% after the match in both SR and CON (P = .0001; ηp2 = 0.915) but there were no differences between the conditions (P > .05; ηp2 = 0.041-0.139). Wellbeing was rated worse after both matches (P = .0001; ηp2 = 0.949) but there were no differences between the trials (P > .05; ηp2 = 0.172-257). SR did not influence cognitive function (P > .05; interaction effects, ηp2 = 0.172-257). Conclusion: SR following a nighttime soccer match does not impair CMJ performance, subjective wellbeing, or cognitive function the following morning.
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Affiliation(s)
| | - A Brett
- Brighton and Hove Albion F.C
| | | | - H Brooker
- University of Exeter Medical School
- Ecog Pro Ltd
| | - T Clifford
- Newcastle University
- Loughborough University
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Ormsbee MJ, Saracino PG, Morrissey MC, Donaldson J, Rentería LI, McKune AJ. Pre-sleep protein supplementation after an acute bout of evening resistance exercise does not improve next day performance or recovery in resistance trained men. J Int Soc Sports Nutr 2022; 19:164-178. [PMID: 35599912 PMCID: PMC9116400 DOI: 10.1080/15502783.2022.2036451] [Citation(s) in RCA: 5] [Impact Index Per Article: 2.5] [Reference Citation Analysis] [Abstract] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 12/01/2022] Open
Abstract
Background To evaluate the effect of pre-sleep protein supplementation after an acute bout of evening resistance training on next day performance and recovery the following day in physically active men. Methods Eighteen resistance trained men performed a single bout of resistance exercise then received either a pre-sleep protein (PRO) supplement containing 40 g of casein protein (PRO; n = 10; mean ± SD; age = 24 ± 4 yrs; height = 1.81 ± 0.08 m; weight = 84.9 ± 9.5 kg) or a non-caloric, flavor matched placebo (PLA; n = 8; age = 28 ± 10 yrs; height = 1.81 ± 0.07 m; weight = 86.7 ± 11.0 kg) 30 min before sleep (1 h after a standard recovery drink). Blood samples were obtained pre-exercise and the following morning (+12-h) to measure creatine kinase and C-reactive protein. Visual analog scales were utilized to assess perceived pain, hunger, and recovery. One-repetition maximum (1RM) tests for barbell bench press and squat were performed pre-exercise and the following morning (+12-h). Statistical analysis was performed using SPSS (V.23) and p ≤ 0.05 was considered statistically significant. Results There were no significant differences between the groups in next morning performance or muscle damage biomarkers. However, pre-sleep PRO resulted in a lower perception of hunger that approached significance the following morning when compared to PLA (PRO:43.6 ± 31.2, PLA: 69.4 ± 2.22; 95% C.I. = −53.6, 2.0; p = 0.07; d = 0.95). Conclusions Following an evening bout of exercise, pre-sleep PRO did not further improve next morning muscle damage biomarkers or maximal strength performance in resistance trained men compared to a non-caloric PLA. However, there may be implications for lower perceived hunger the next morning with pre-sleep PRO consumption compared to PLA.
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Affiliation(s)
- Michael J. Ormsbee
- Institute of Sports Science and Medicine, Department of Nutrition and Integrative Physiology, Florida State University, Tallahassee, USA
- School of Health Sciences, Discipline of Biokinetics, Exercise and Leisure Sciences, University of KwaZulu-Natal, Durban, South Africa
| | - Patrick G. Saracino
- Institute of Sports Science and Medicine, Department of Nutrition and Integrative Physiology, Florida State University, Tallahassee, USA
| | | | - Jaymie Donaldson
- School of Health Sciences, Discipline of Biokinetics, Exercise and Leisure Sciences, University of KwaZulu-Natal, Durban, South Africa
| | - Liliana I. Rentería
- Institute of Sports Science and Medicine, Department of Nutrition and Integrative Physiology, Florida State University, Tallahassee, USA
| | - Andrew J. McKune
- Institute of Sports Science and Medicine, Department of Nutrition and Integrative Physiology, Florida State University, Tallahassee, USA
- School of Health Sciences, Discipline of Biokinetics, Exercise and Leisure Sciences, University of KwaZulu-Natal, Durban, South Africa
- Research Institute for Sport and Exercise Science, University of Canberra, Canberra, ACT, Australia
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12
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Nutritional Interventions to Improve Sleep in Team-Sport Athletes: A Narrative Review. Nutrients 2021; 13:nu13051586. [PMID: 34068512 PMCID: PMC8150598 DOI: 10.3390/nu13051586] [Citation(s) in RCA: 12] [Impact Index Per Article: 4.0] [Reference Citation Analysis] [Abstract] [Key Words] [Download PDF] [Journal Information] [Subscribe] [Scholar Register] [Received: 03/23/2021] [Revised: 05/06/2021] [Accepted: 05/07/2021] [Indexed: 12/22/2022] Open
Abstract
Athletes often experience sleep disturbances and poor sleep as a consequence of extended travel, the timing of training and competition (i.e., early morning or evening), and muscle soreness. Nutrition plays a vital role in sports performance and recovery, and a variety of foods, beverages, and supplements purportedly have the capacity to improve sleep quality and quantity. Here, we review and discuss relevant studies regarding nutrition, foods, supplements, and beverages that may improve sleep quality and quantity. Our narrative review was supported by a semi-systematic approach to article searching, and specific inclusion and exclusion criteria, such that articles reviewed were relevant to athletes and sporting environments. Six databases—PubMed, Scopus, CINAHL, EMBASE, SPORTDiscus, and Google Scholar—were searched for initial studies of interest from inception to November 2020. Given the paucity of sleep nutrition research in the athlete population, we expanded our inclusion criteria to include studies that reported the outcomes of nutritional interventions to improve sleep in otherwise healthy adults. Carbohydrate ingestion to improve sleep parameters is inconclusive, although high glycemic index foods appear to have small benefits. Tart cherry juice can promote sleep quantity, herbal supplements can enhance sleep quality, while kiwifruit and protein interventions have been shown to improve both sleep quality and quantity. Nutritional interventions are an effective way to improve sleep quality and quantity, although further research is needed to determine the appropriate dose, source, and timing in relation to training, travel, and competition requirements.
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Davis JK, Wolfe AS, Basham SA, Freese EC, De Chavez PJD. Neuromuscular, Endocrine, and Perceptual Recovery After a Youth American Football Game. J Strength Cond Res 2021; 35:1317-1325. [PMID: 33900264 DOI: 10.1519/jsc.0000000000004011] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
Abstract
ABSTRACT Davis, JK, Wolfe, AS, Basham, SA, Freese, EC, and De Chavez, PJD. Neuromuscular, endocrine, and perceptual recovery after a youth American football game. J Strength Cond Res 35(5): 1317-1325, 2021-American football is a high-intensity intermittent sport consisting of various movements and repeated collisions which highlights the importance of adequate recovery from a game to prepare for the next competition. Therefore, the purpose of this study was to determine the time course of recovery markers after a youth American football game. Thirteen male American football youth players were monitored for 7 days after a single football game. Baseline measures were taken 28 hours pregame for lower-body neuromuscular function by countermovement jumps (CMJs) to determine peak power (PP), jump height (JH), flight time (FT), and takeoff velocity (TOV). Saliva was analyzed for cortisol, testosterone, and C-reactive protein (CRP). Perceptual recovery was assessed by the modified profile of mood states (POMS), perceived recovery status (PRS), and a daily wellness questionnaire. These measures were repeated immediately postgame (30 minutes) and at 20, 44, 68, 92, 116, and 140 hours postgame. Compared with baseline values, there was a significant decrease (p < 0.05) in CMJ PP, JH, and TOV up to 68 hours postgame and FT 44 hours postgame. No significant difference existed among time points for salivary testosterone and CRP. Cortisol levels significantly increased postgame compared with baseline (p < 0.05). Total mood disturbance, assessed by POMS, and daily wellness markers for energy were significantly decreased (p < 0.05), whereas daily wellness markers for soreness were significantly increased (p < 0.05) immediately after the game. Players exhibited a significant decrease in PRS up to 44 hours postgame (p < 0.05), similar to the decrease in neuromuscular function. Neuromuscular function and PRS are impaired for up to 44-68 h postgame.
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Affiliation(s)
| | | | | | - Eric C Freese
- Gatorade Sports Science Institute, Frisco, Texas; and
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Costa JV, Michel JM, Madzima TA. The Acute Effects of a Relative Dose of Pre-Sleep Protein on Recovery Following Evening Resistance Exercise in Active Young Men. Sports (Basel) 2021; 9:sports9040044. [PMID: 33810526 PMCID: PMC8066358 DOI: 10.3390/sports9040044] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 02/09/2021] [Revised: 03/17/2021] [Accepted: 03/22/2021] [Indexed: 11/16/2022] Open
Abstract
The purpose of the present study was to assess the acute effects of pre-sleep consumption of isocaloric casein protein (CP), CP and whey protein (BLEND), or non-caloric control (CTRL) at a dose relative to lean body mass (LBM) on recovery following an evening lower-body resistance exercise (RE) bout. Fifteen active and previously resistance-trained males (age: 21 ± 1 years, body fat: 14.2 ± 2.7%) participated in this randomized, single-blind, crossover study. Participants performed an evening lower-body RE bout and were provided with 0.4 g/kg/LBM of whey protein (WP) supplement post-RE. A single dose of 0.6 g/kg/LBM of CP, 0.4 g/kg/LBM of CP and 0.2 g/kg/LBM WP (BLEND), or CTRL was consumed 30 min prior to sleep. Measurements of perceived recovery (visual analogue scales (VAS) for recovery, soreness, and fatigue), appetite (VAS for hunger, satiety, and desire to eat), as well as pressure-pain threshold (dolorimeter), average power, and peak torque (isokinetic dynamometry) of the right thigh muscles were assessed the following morning. Main effects of time were seen for all recovery variables (perceived recovery: F2,28 = 96.753, p < 0.001, hp2 = 0.874; perceived fatigue: F2,28 = 76.775, p < 0.001; hp2 = 0.846; perceived soreness: F2,28 = 111.967, p < 0.001; hp2 = 0.889). A main effect of supplement was only seen for perceived recovery (F2,28 = 4.869; p = 0.015; hp2 = 0.258), with recovery being 6.10 ± 2.58 mm greater in CP vs. BLEND (p = 0.033) and 7.51 ± 2.28 mm greater in CP than CTRL (p = 0.005). No main effects of supplement were seen in measures of perceived soreness, or fatigue (F2,28 ≤ 2.291; p > 0.120; hp2 ≤ 0.141). No differences between supplements were found in perceived next-morning hunger (p = 0.06), satiety (p ≥ 0.227), or desire to eat (p = 0.528). Main effects of supplement were seen between BLEND and CP vs. CTRL for measures of pain-pressure threshold at the rectus femoris (F2,28 = 9.377; p = 0.001; hp2 = 0.401), the vastus lateralis (F2,28 = 10.887; p < 0.001; hp2 = 0.437), and the vastus medialis (F2,28 = 12.113, p < 0.001; hp2 = 0.464). Values of peak torque and average power were similar between all supplement groups at 60°/sec (F1.309,18.327 ≤ 1.994; p ≥ 0.173; hp2 ≤ 0.125), 180°/s (F2,28 ≤ 1.221; p ≥ 0.310; hp2 ≤ 0.080), and 300°/sec (F2,28 ≤ 2.854; p ≥ 0.074; hp2 ≤ 0.169). Pre-sleep consumption of CP and BLEND at a dose relative to LBM may enhance perceived overnight recovery to a greater extent than CTRL as a result of less muscle soreness the following morning after an acute evening RE bout.
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Affiliation(s)
- Juliana V. Costa
- Energy Metabolism and Body Composition Laboratory, Department of Exercise Science, Elon University, 100 Campus Drive, Elon, NC 27244, USA;
- Department of Health and Exercise Science, Wake Forest University, 1834 Wake Forest Road, Winston-Salem, NC 27101, USA;
| | - J. Max Michel
- Department of Health and Exercise Science, Wake Forest University, 1834 Wake Forest Road, Winston-Salem, NC 27101, USA;
| | - Takudzwa A. Madzima
- Energy Metabolism and Body Composition Laboratory, Department of Exercise Science, Elon University, 100 Campus Drive, Elon, NC 27244, USA;
- Correspondence: ; Tel.: +1-336-278-6791
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Hilkens L, De Bock J, Kretzers J, Kardinaal AFM, Floris-Vollenbroek EG, Scholtens PAMJ, Horstman AMH, van Loon LJC, van Dijk JW. Whey protein supplementation does not accelerate recovery from a single bout of eccentric exercise. J Sports Sci 2020; 39:322-331. [PMID: 33012216 DOI: 10.1080/02640414.2020.1820184] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 10/23/2022]
Abstract
The current double blind, randomized, placebo-controlled trial with two parallel groups aimed to assess the impact of whey protein supplementation on recovery of muscle function and muscle soreness following eccentric exercise. During a 9-day period, forty recreationally active males received twice daily supplementation with either whey protein (PRO; 60 g/day) or an iso-energetic amount of carbohydrate (CON). Muscle function and soreness were assessed before, and 0, 3, 24, 48, and 72 h after performing 100 drop jumps. Recovery of isometric maximal voluntary contraction (MVC) did not significantly differ between groups (timextreatment, P = 0.56). In contrast, the recovery of isokinetic MVC at 90°·s-1 was faster in CON as opposed to PRO (timextreatment interaction, P = 0.044). Recovery of isokinetic MVC at 180°·s-1 was also faster in CON as opposed to PRO (timextreatment interaction, P = 0.011). Recovery of countermovement jump performance did not differ between groups (timextreatment interaction, P = 0.52). Muscle soreness, CK and CRP showed a transient increase over time (P < 0.001), with no differences between groups. In conclusion, whey protein supplementation does not accelerate recovery of muscle function or attenuate muscle soreness and inflammation during 3 days of recovery from a single bout of eccentric exercise.
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Affiliation(s)
- Luuk Hilkens
- Institute of Sports and Exercise Studies, HAN University of Applied Sciences , Nijmegen, The Netherlands
| | - Jolien De Bock
- Institute of Sports and Exercise Studies, HAN University of Applied Sciences , Nijmegen, The Netherlands
| | - Joris Kretzers
- Institute of Sports and Exercise Studies, HAN University of Applied Sciences , Nijmegen, The Netherlands
| | | | | | | | | | - Luc J C van Loon
- Institute of Sports and Exercise Studies, HAN University of Applied Sciences , Nijmegen, The Netherlands.,Department of Human Biology, NUTRIM, Maastricht University Medical Centre+ , Maastricht, The Netherlands
| | - Jan-Willem van Dijk
- Institute of Sports and Exercise Studies, HAN University of Applied Sciences , Nijmegen, The Netherlands
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Clifford T, Hayes EJ, Scragg JH, Taylor G, Smith K, Bowden Davies KA, Stevenson EJ. The Effects of a High-Protein Diet on Markers of Muscle Damage Following Exercise in Active Older Adults: A Randomized, Controlled Trial. Int J Sport Nutr Exerc Metab 2020; 30:323-329. [PMID: 32698121 DOI: 10.1123/ijsnem.2020-0113] [Citation(s) in RCA: 1] [Impact Index Per Article: 0.3] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Grants] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 04/29/2020] [Revised: 06/02/2020] [Accepted: 06/10/2020] [Indexed: 11/18/2022]
Abstract
PURPOSE This study examined whether a higher protein diet following strenuous exercise can alter markers of muscle damage and inflammation in older adults. METHODS Using a double-blind, independent group design, 10 males and eight females (age 57 ± 4 years; mass 72.3 ± 5.6 kg; height 1.7 ± 6.5 m) were supplied with a higher protein (2.50 g·kg-1·day-1) or moderate protein (1.25 g·kg-1·day-1) diet for 48 hr after 140 squats with 25% of their body mass. Maximal isometric voluntary contractions, muscle soreness, creatine kinase, Brief Assessment of Mood Adapted, and inflammatory markers were measured preexercise, and 24 hr and 48 hr postexercise. RESULTS The maximal isometric voluntary contractions decreased postexercise (p = .001, ηp2=.421), but did not differ between groups (p = .822, ηp2=.012). Muscle soreness peaked at 24 hr post in moderate protein (44 ± 30 mm) and 48 hr post in higher protein (70 ± 46 mm; p = .005; ηp2=.282); however, no group differences were found (p = .585; ηp2=.083). Monocytes and lymphocytes significantly decreased postexercise, and eosinophils increased 24 hr postexercise (p < 0.05), but neutrophils, creatine kinase, interleukin-6, C-reactive protein, monocyte chemotactic protein-1, and Brief Assessment of Mood Adapted were unchanged by exercise or the intervention (p > .05). CONCLUSION In conclusion, 2.50 g·kg-1·day-1 of protein is not more effective than 1.25 g·kg-1·day-1 for attenuating indirect markers of muscle damage and inflammation following strenuous exercise in older adults.
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Bongiovanni T, Genovesi F, Nemmer M, Carling C, Alberti G, Howatson G. Nutritional interventions for reducing the signs and symptoms of exercise-induced muscle damage and accelerate recovery in athletes: current knowledge, practical application and future perspectives. Eur J Appl Physiol 2020; 120:1965-1996. [PMID: 32661771 DOI: 10.1007/s00421-020-04432-3] [Citation(s) in RCA: 51] [Impact Index Per Article: 12.8] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 04/23/2020] [Accepted: 07/04/2020] [Indexed: 12/12/2022]
Abstract
PURPOSE This review provides an overview of the current knowledge of the nutritional strategies to treat the signs and symptoms related to EIMD. These strategies have been organized into the following sections based upon the quality and quantity of the scientific support available: (1) interventions with a good level of evidence; (2) interventions with some evidence and require more research; and (3) potential nutritional interventions with little to-no-evidence to support efficacy. METHOD Pubmed, EMBASE, Scopus and Web of Science were used. The search terms 'EIMD' and 'exercise-induced muscle damage' were individually concatenated with 'supplementation', 'athletes', 'recovery', 'adaptation', 'nutritional strategies', hormesis'. RESULT Supplementation with tart cherries, beetroot, pomegranate, creatine monohydrate and vitamin D appear to provide a prophylactic effect in reducing EIMD. β-hydroxy β-methylbutyrate, and the ingestion of protein, BCAA and milk could represent promising strategies to manage EIMD. Other nutritional interventions were identified but offered limited effect in the treatment of EIMD; however, inconsistencies in the dose and frequency of interventions might account for the lack of consensus regarding their efficacy. CONCLUSION There are clearly varying levels of evidence and practitioners should be mindful to refer to this evidence-base when prescribing to clients and athletes. One concern is the potential for these interventions to interfere with the exercise-recovery-adaptation continuum. Whilst there is no evidence that these interventions will blunt adaptation, it seems pragmatic to use a periodised approach to administering these strategies until data are in place to provide and evidence base on any interference effect on adaptation.
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Affiliation(s)
- Tindaro Bongiovanni
- Department of Health, Performance and Recovery, Parma Calcio 1913, Parma, Italy.
- Department of Biomedical Sciences for Health, Università Degli Studi Di Milano, Milano, Italy.
| | | | - Monika Nemmer
- Nutrition Department Liverpool Football Club, Liverpool, UK
| | - Christopher Carling
- Centre for Elite Performance, French Football Federation, 75015, Paris, France
| | - Giampietro Alberti
- Department of Biomedical Sciences for Health, Università Degli Studi Di Milano, Milano, Italy
| | - Glyn Howatson
- Department of Sport, Exercise and Rehabilitation, Northumbria University, Newcastle upon Tyne, UK
- Water Research Group, North West University, Potchefstroom, South Africa
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18
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Saracino PG, Saylor HE, Hanna BR, Hickner RC, Kim JS, Ormsbee MJ. Effects of Pre-Sleep Whey vs. Plant-Based Protein Consumption on Muscle Recovery Following Damaging Morning Exercise. Nutrients 2020; 12:nu12072049. [PMID: 32664290 PMCID: PMC7400837 DOI: 10.3390/nu12072049] [Citation(s) in RCA: 10] [Impact Index Per Article: 2.5] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 06/04/2020] [Revised: 06/24/2020] [Accepted: 07/06/2020] [Indexed: 11/25/2022] Open
Abstract
Pre-sleep whey protein intake has been shown to improve overnight muscle protein synthesis, muscle size and strength, and muscle recovery. Despite a growing interest in alternative protein sources, such as plant-based protein, there is no evidence regarding the efficacy of plant-based proteins consumed pre-sleep. Therefore, we aimed to compare whey vs. plant-based pre-sleep protein dietary supplementation on muscle recovery in middle-aged men. Twenty-seven recreationally active, middle-aged men performed 5 sets of 15 repetitions of maximal eccentric voluntary contractions (ECC) for the knee extensors (ext) and flexors (flex), respectively, in the morning. Participants consumed 40 g of either whey hydrolysate (WH, n = 9), whey isolate (WI, n = 6), rice and pea combination (RP, n = 6), or placebo (PL, n = 6) 30 min pre-sleep on the day of ECC and the following two nights. Catered meals (15% PRO, 55% CHO, 30% Fat) were provided to participants for 5 days to standardize nutrition. Plasma creatine kinase (CK), interleukin-6 (IL-6), and interleukin-10 (IL-10) were measured at pre, immediately post (+0), +4, +6, +24, +48, and +72 h post-ECC. Isometric (ISOM) and isokinetic (ISOK) maximal voluntary contraction force were measured at pre, immediately post (+0), +24, +48, and +72 h post-ECC. Muscle soreness, thigh circumference, and HOMA-IR were measured at pre, +24, +48, and +72 h post-ECC. CK was increased at +4 h post-ECC, remained elevated at all time points compared to baseline (p < 0.001), and was significantly greater at +72 h compared to all other time points (p < 0.001). IL-6 was increased at +6 h (p = 0.002) with no other time differing from baseline. ISOMext was reduced after ECC (p = 0.001) and remained reduced until returning to baseline at +72 h. ISOMflex, ISOKext, and ISOKflex were reduced after ECC and remained reduced at +72 h (p < 0.001). Muscle soreness increased post-ECC (p < 0.001) and did not return to baseline. Thigh circumference (p = 0.456) and HOMA-IR (p = 0.396) did not change post-ECC. There were no significant differences between groups for any outcome measure. These data suggest that middle-aged men consuming 1.08 ± 0.02 g/kg/day PRO did not recover from damaging eccentric exercise at +72 h and that pre-sleep protein ingestion, regardless of protein source, did not aid in muscle recovery when damaging eccentric exercise was performed in the morning.
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Affiliation(s)
- Patrick G. Saracino
- Department of Nutrition, Food and Exercise Sciences, Institute of Sports Sciences and Medicine, Florida State University, Tallahassee, FL 32306, USA; (P.G.S.); (H.E.S.); (B.R.H.); (R.C.H.); (J.-S.K.)
| | - Hannah E. Saylor
- Department of Nutrition, Food and Exercise Sciences, Institute of Sports Sciences and Medicine, Florida State University, Tallahassee, FL 32306, USA; (P.G.S.); (H.E.S.); (B.R.H.); (R.C.H.); (J.-S.K.)
| | - Brett R. Hanna
- Department of Nutrition, Food and Exercise Sciences, Institute of Sports Sciences and Medicine, Florida State University, Tallahassee, FL 32306, USA; (P.G.S.); (H.E.S.); (B.R.H.); (R.C.H.); (J.-S.K.)
| | - Robert C. Hickner
- Department of Nutrition, Food and Exercise Sciences, Institute of Sports Sciences and Medicine, Florida State University, Tallahassee, FL 32306, USA; (P.G.S.); (H.E.S.); (B.R.H.); (R.C.H.); (J.-S.K.)
- Discipline of Biokinetics, Exercise and Leisure Sciences, University of KwaZulu-Natal, Durban 4041, South Africa
| | - Jeong-Su Kim
- Department of Nutrition, Food and Exercise Sciences, Institute of Sports Sciences and Medicine, Florida State University, Tallahassee, FL 32306, USA; (P.G.S.); (H.E.S.); (B.R.H.); (R.C.H.); (J.-S.K.)
| | - Michael J. Ormsbee
- Department of Nutrition, Food and Exercise Sciences, Institute of Sports Sciences and Medicine, Florida State University, Tallahassee, FL 32306, USA; (P.G.S.); (H.E.S.); (B.R.H.); (R.C.H.); (J.-S.K.)
- Discipline of Biokinetics, Exercise and Leisure Sciences, University of KwaZulu-Natal, Durban 4041, South Africa
- Correspondence:
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Kim J. Pre-sleep casein protein ingestion: new paradigm in post-exercise recovery nutrition. Phys Act Nutr 2020; 24:6-10. [PMID: 32698256 PMCID: PMC7451833 DOI: 10.20463/pan.2020.0009] [Citation(s) in RCA: 8] [Impact Index Per Article: 2.0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 05/18/2020] [Revised: 06/08/2020] [Accepted: 06/11/2020] [Indexed: 12/11/2022] Open
Abstract
PURPOSE Milk is a commonly ingested post-exercise recovery protein source. Casein protein, found in milk, is characterized by its slow digestion and absorption. Recently, several studies have been conducted with a focus on how pre-sleep casein protein intake could affect post-exercise recovery but our knowledge of the subject remains limited. This review aimed at presenting and discussing how pre-sleep casein protein ingestion affects post-exercise recovery and the details of its potential effector mechanisms. METHODS We systematically reviewed the topics of 1) casein nutritional characteristics, 2) pre-sleep casein protein effects on post-exercise recovery, and 3) potential effector mechanisms of pre-sleep casein protein on post-exercise recovery, based on the currently available published studies on pre-sleep casein protein ingestion. RESULTS Studies have shown that pre-sleep casein protein ingestion (timing: 30 minutes before sleep, amount of casein protein ingested: 40-48 g) could help post-exercise recovery and positively affect acute protein metabolism and exercise performance. In addition, studies have suggested that repeated pre-sleep casein protein ingestion for post-exercise recovery over a long period might also result in chronic effects that optimize intramuscular physiological adaptation (muscle strength and muscle hypertrophy). The potential mechanisms of pre-sleep casein protein ingestion that contribute to these effects include the following: 1) significantly increasing plasma amino acid availability during sleep, thereby increasing protein synthesis, inhibiting protein breakdown, and achieving a positive protein balance; and 2) weakening exercise-induced muscle damage or inflammatory responses, causing reduced muscle soreness. Future studies should focus on completely elucidating these potential mechanisms. CONCLUSION In conclusion, post-exercise ingestion of at least 40 g of casein protein, approximately 30 minutes before sleep and after a bout of resistance exercise in the evening, might be an effective nutritional intervention to facilitate muscle recovery.
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Affiliation(s)
- Jooyoung Kim
- Office of Academic Affairs, Konkuk University, ChungjuRepublic of Korea
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20
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Antonio J, Candow DG, Forbes SC, Ormsbee MJ, Saracino PG, Roberts J. Effects of Dietary Protein on Body Composition in Exercising Individuals. Nutrients 2020; 12:E1890. [PMID: 32630466 PMCID: PMC7353221 DOI: 10.3390/nu12061890] [Citation(s) in RCA: 3] [Impact Index Per Article: 0.8] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Download PDF] [Journal Information] [Subscribe] [Scholar Register] [Received: 06/03/2020] [Revised: 06/17/2020] [Accepted: 06/19/2020] [Indexed: 12/26/2022] Open
Abstract
Protein is an important component of a healthy diet and appears to be integral to enhancing training adaptations in exercising individuals. The purpose of this narrative review is to provide an evidence-based assessment of the current literature examining increases in dietary protein intake above the recommended dietary allowance (RDA: 0.8 g/kg/d) in conjunction with chronic exercise on body composition (i.e., muscle, fat and bone). We also highlight acute and chronic pre-sleep protein studies as well as the influence of exercise timing on body composition. Overall, a high-protein diet appears to increase muscle accretion and fat loss and may have beneficial effects on bone when combined with exercise. Pre-sleep protein is a viable strategy to help achieve total daily protein goals. Importantly, there appears to be no deleterious effects from a high-protein diet on muscle, fat or bone in exercising individuals.
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Affiliation(s)
- Jose Antonio
- Department of Health and Human Performance, Nova Southeastern University, Davie, FL 33314, USA
| | - Darren G. Candow
- Faculty of Kinesiology and Health Studies, University of Regina, Regina, SK S4S0A2, Canada;
| | - Scott C. Forbes
- Faculty of Education, Department of Physical Education, Brandon University, Brandon, MB R7A6A9, Canada;
| | - Michael J. Ormsbee
- Department of Nutrition, Food & Exercise Sciences, Institute of Sports Sciences & Medicine, Florida State University, Tallahassee, FL 32313, USA; (M.J.O.); (P.G.S.)
- Discipline of Biokinetics, Exercise and Leisure Sciences, University of KwaZulu-Natal, Durban 4041, South Africa
| | - Patrick G. Saracino
- Department of Nutrition, Food & Exercise Sciences, Institute of Sports Sciences & Medicine, Florida State University, Tallahassee, FL 32313, USA; (M.J.O.); (P.G.S.)
| | - Justin Roberts
- Cambridge Centre for Sport and Exercise Sciences, Anglia Ruskin University, Cambridge CB11PT, UK;
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Bishop C, Read P, Stern D, Turner A. Effects of Soccer Match-Play on Unilateral Jumping and Interlimb Asymmetry: A Repeated-Measures Design. J Strength Cond Res 2020; 36:193-200. [PMID: 31985557 DOI: 10.1519/jsc.0000000000003389] [Citation(s) in RCA: 15] [Impact Index Per Article: 3.8] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
Abstract
Bishop, C, Read, P, Stern, D, and Turner, A. Effects of soccer match-play on unilateral jumping and interlimb asymmetry: a repeated-measures design. J Strength Cond Res XX(X): 000-000, 2020-The aims of this study were two-fold: (a) determine the effects of repeated soccer match-play on unilateral jump performance and interlimb asymmetries and (b) examine associations between asymmetry and commonly reported external load variables collected during competition. Single-leg countermovement jumps and drop jumps were collected before and immediately after 5 soccer matches in elite academy soccer players. Global positioning system data were also collected during each match as part of the routine match-day procedures. Single-leg countermovement jump height and concentric impulse showed significant reductions after matches (p < 0.01; effect size [ES]: -0.67 to -0.69), but peak force did not (p > 0.05; ES: -0.05 to -0.13). Single-leg drop jump height and reactive strength also showed significant reductions after matches (p < 0.01; ES: -0.39 to -0.58). No meaningful reductions in asymmetry were present at the group level, but individual responses were highly variable. Significant associations between postmatch reactive strength asymmetry and explosive distance (r = 0.29; p < 0.05), relative explosive distance (r = 0.34; p < 0.05), high-speed running (r = 0.35; p < 0.05), and relative high-speed running (r = 0.44; p < 0.01) were observed. These findings show that unilateral jump tests are more appropriate than asymmetry to detect real change after soccer competition, and practitioners should be cautious about using asymmetry to inform decision-making during the temporal recovery period.
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Affiliation(s)
- Chris Bishop
- London Sport Institute, Middlesex University, The Burroughs, London, United Kingdom
| | - Paul Read
- Athlete Health and Performance Research Center, Aspetar Orthopaedic and Sports Medicine Hospital, Doha, Qatar
| | - Darren Stern
- Millwall Football Club Academy, Bromley, United Kingdom
| | - Anthony Turner
- London Sport Institute, Middlesex University, The Burroughs, London, United Kingdom
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22
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Snijders T, Trommelen J, Kouw IWK, Holwerda AM, Verdijk LB, van Loon LJC. The Impact of Pre-sleep Protein Ingestion on the Skeletal Muscle Adaptive Response to Exercise in Humans: An Update. Front Nutr 2019; 6:17. [PMID: 30895177 PMCID: PMC6415027 DOI: 10.3389/fnut.2019.00017] [Citation(s) in RCA: 41] [Impact Index Per Article: 8.2] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 11/13/2018] [Accepted: 02/07/2019] [Indexed: 12/17/2022] Open
Abstract
This review provides an update on recent research assessing the effect of pre-sleep protein ingestion on muscle protein synthesis rates during overnight sleep and the skeletal muscle adaptive response to exercise training. Protein ingested prior to sleep is effectively digested and absorbed during overnight sleep, thereby increasing overnight muscle protein synthesis rates. Protein consumption prior to sleep does not appear to reduce appetite during breakfast the following day and does not change resting energy expenditure. When applied over a prolonged period of resistance-type exercise training, pre-sleep protein supplementation has a beneficial effect on the increase in muscle mass and strength. Protein ingestion before sleep is hypothesized to represent an effective nutritional strategy to preserve muscle mass in the elderly, especially when combined with physical activity or muscle contraction by means of neuromuscular electrical stimulation. In conclusion, protein ingestion prior to sleep is an effective interventional strategy to increase muscle protein synthesis rates during overnight sleep and can be applied to support the skeletal muscle adaptive response to resistance-type exercise training.
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Affiliation(s)
- Tim Snijders
- Department of Human Biology, NUTRIM School of Nutrition and Translational Research in Metabolism, Maastricht University Medical Centre (MUMC+), Maastricht, Netherlands
| | - Jorn Trommelen
- Department of Human Biology, NUTRIM School of Nutrition and Translational Research in Metabolism, Maastricht University Medical Centre (MUMC+), Maastricht, Netherlands
| | - Imre W K Kouw
- Department of Human Biology, NUTRIM School of Nutrition and Translational Research in Metabolism, Maastricht University Medical Centre (MUMC+), Maastricht, Netherlands
| | - Andrew M Holwerda
- Department of Human Biology, NUTRIM School of Nutrition and Translational Research in Metabolism, Maastricht University Medical Centre (MUMC+), Maastricht, Netherlands
| | - Lex B Verdijk
- Department of Human Biology, NUTRIM School of Nutrition and Translational Research in Metabolism, Maastricht University Medical Centre (MUMC+), Maastricht, Netherlands
| | - Luc J C van Loon
- Department of Human Biology, NUTRIM School of Nutrition and Translational Research in Metabolism, Maastricht University Medical Centre (MUMC+), Maastricht, Netherlands
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23
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Apweiler E, Wallace D, Stansfield S, Allerton DM, Brown MA, Stevenson EJ, Clifford T. Pre-Bed Casein Protein Supplementation Does Not Enhance Acute Functional Recovery in Physically Active Males and Females When Exercise is Performed in the Morning. Sports (Basel) 2018; 7:sports7010005. [PMID: 30597848 PMCID: PMC6359469 DOI: 10.3390/sports7010005] [Citation(s) in RCA: 7] [Impact Index Per Article: 1.2] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 11/15/2018] [Revised: 12/21/2018] [Accepted: 12/24/2018] [Indexed: 01/17/2023] Open
Abstract
This study examined whether consuming casein protein (CP) pre-sleep could accelerate acute recovery following muscle-damaging exercise. Thirty-nine active males and females performed 100 drop jumps in the morning, consumed their habitual diet during the day, and then within 30 min pre-bed consumed either ~40 g of CP (n = 19) or ~40 g of a carbohydrate-only control (CON) (n = 20). Maximal isometric voluntary contractions (MIVC), countermovement jumps (CMJ), pressure-pain threshold (PPT), subjective muscle soreness and the brief assessment of mood adapted (BAM+) were measured pre, 24 and 48 h following the drop jumps. MIVC decreased in CP and CON post-exercise, peaking at 24 h post (CP: -8.5 ± 3.5 vs. CON: -13.0 ± 2.9%, respectively); however, no between-group differences were observed (p = 0.486; ηp² =0.02). There were also no group differences in the recovery of CMJ height, PPT and BAM+ (p > 0.05). Subjective muscle soreness increased post-exercise, but no group differences were present at 24 h (CP: 92 ± 31 mm vs. CON: 90 ± 46 mm) or 48 h (CP: 90 ± 44 mm vs. CON: 80 ± 58 mm) (p > 0.05). These data suggest that pre-bed supplementation with ~40 g of CP is no more beneficial than CON for accelerating the recovery following muscle-damaging exercise.
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Affiliation(s)
- Eva Apweiler
- Faculty of Health Medicine and Life Sciences, Maastricht University, 6211 LK Maastricht, The Netherlands.
| | - David Wallace
- Faculty of Health Medicine and Life Sciences, Maastricht University, 6211 LK Maastricht, The Netherlands.
| | - Sarah Stansfield
- School of Biomedical Sciences, Newcastle University, Newcastle NE2 4HH, UK.
| | - Dean M Allerton
- School of Biomedical Sciences, Newcastle University, Newcastle NE2 4HH, UK.
| | - Meghan A Brown
- School of Sport and Exercise, University of Gloucestershire, Gloucester GL2 9HW, UK.
| | - Emma J Stevenson
- Human Nutrition Research Centre, Institute of Cellular Medicine, Newcastle University, Newcastle NE2 4HH, UK.
| | - Tom Clifford
- Human Nutrition Research Centre, Institute of Cellular Medicine, Newcastle University, Newcastle NE2 4HH, UK.
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