Physiological and nutritional aspects of post-exercise recovery: specific recommendations for female athletes

Harmony in Motion: Unraveling the Nexus of Sports, Plant-Based Nutrition, and Antioxidants for Peak Performance

The intricate interplay between plant-based nutrition, antioxidants, and their impact on athletic performance forms the cornerstone of this comprehensive review. Emphasizing the pivotal importance of dietary choices in the realm of sports, this paper sets the stage for an in-depth exploration of how stress and physical performance are interconnected through the lens of nutrition. The increasing interest among athletes in plant-based diets presents an opportunity with benefits for health, performance, and recovery. It is essential to investigate the connection between sports, plants, and antioxidants. Highlighting the impact of nutrition on recovery and well-being, this review emphasizes how antioxidants can help mitigate oxidative stress. Furthermore, it discusses the growing popularity of plant-based diets among athletes. It elaborates on the importance of antioxidants in combating radicals addressing stress levels while promoting cellular health. By identifying rich foods, it emphasizes the role of a balanced diet in ensuring sufficient intake of these beneficial compounds. Examining stress within the context of sports activities, this review provides insights into its mechanisms and its impact on athletic performance as well as recovery processes. This study explores the impact of plant-based diets on athletes including their types, potential advantages and challenges. It also addresses the drawbacks of relying on plant-based diets, concerns related to antioxidant supplementation and identifies areas where further research is needed. Furthermore, the review suggests directions for research and potential innovations in sports nutrition. Ultimately it brings together the aspects of sports, plant-based nutrition, and antioxidants to provide a perspective for athletes, researchers and practitioners. By consolidating existing knowledge, it offers insights that can pave the way for advancements in the ever-evolving field of sports nutrition.

Exercise-induced BDNF promotes PPARδ-dependent reprogramming of lipid metabolism in skeletal muscle during exercise recovery

Post-exercise recovery is essential to resolve metabolic perturbations and promote long-term cellular remodeling in response to exercise. Here, we report that muscle-generated brain-derived neurotrophic factor (BDNF) elicits post-exercise recovery and metabolic reprogramming in skeletal muscle. BDNF increased the post-exercise expression of the gene encoding PPARδ (peroxisome proliferator-activated receptor δ), a transcription factor that is a master regulator of lipid metabolism. After exercise, mice with muscle-specific Bdnf knockout (MBKO) exhibited impairments in PPARδ-regulated metabolic gene expression, decreased intramuscular lipid content, reduced β-oxidation, and dysregulated mitochondrial dynamics. Moreover, MBKO mice required a longer period to recover from a bout of exercise and did not show increases in exercise-induced endurance capacity. Feeding naïve mice with the bioavailable BDNF mimetic 7,8-dihydroxyflavone resulted in effects that mimicked exercise-induced adaptations, including improved exercise capacity. Together, our findings reveal that BDNF is an essential myokine for exercise-induced metabolic recovery and remodeling in skeletal muscle.

Top 10 needs of Ukraine's Olympic sports in hostile conditions: a Delphi study

Following the tragic events surrounding the war in Ukraine, which started on 24 February 2022, Russian troops have been destroying many Olympic sports infrastructures and athletes and Olympic sports professionals are suffering serious consequences, and sports talents are being lost. Therefore, this Delphi study aimed to identify the most important needs of Ukraine's Olympic sports in hostile conditions. It sought to formulate priority areas crucial for support during and after the war period, aimed at safeguarding the career prospects of Ukrainian athletes. The study further aimed to identify well-informed priorities for developing Ukraine's Olympic sports. These priorities, once discerned, can be advocated for promotion and prioritisation in present and future agendas, thereby shaping the course of international support and ensuring the preservation of Ukrainian athletes' career prospects. A three-round Delphi study was conducted with 42 participants who had expertise as coaches, athletes and researchers (PhD, professor) in sports science. There was a strong panellist agreement on the needs of Ukraine's Olympic sports in the identified hostile conditions. The list of the final top 10 needs included: (1) 'Develop and maintain the athlete's fitness level'; (2) 'Implementation of a better recovery system for athletes'; and (3) 'To ensure a safe training place for athletes'. The needs identified in this study are of tremendous value and guide efforts to Ukraine's sports talents during wartime and, as a result, will guide the international institutions to direct appropriate aid and international support.

Female Athlete Triad and Relative Energy Deficiency in Sport (REDs): Nutritional Management

The female athlete triad (TRIAD) is a spectrum of disorders involving low energy availability (LEA), low bone mineral density, and menstrual disorders. It is increasingly common to use the term 'relative energy deficiency in sport' (RED), emphasising the extensive impact of LEA on the body. The aim of this narrative review was to gather original research encompassing female athletes across various sports as well as to collect findings on the potential of a nutrition-focused approach to prevent or treat the aforementioned disorders. A comprehensive search was conducted in PubMed and Scopus. Several challenges were identified regarding the adequacy of the energy availability, protein, and carbohydrate requirements in the diets of female athletes. Moreover, insufficient intake of vitamin D has been observed across all athlete groups studied. This insufficiency also extends to the average requirement for Ca, Mg, the Ca/P ratio, Zn, and Fe. To address those concerns, a nutritional approach is proposed in the latter part of this review. The factors that can improve the absorption of micronutrients have also been discussed. The TRIAD/REDs affect an ever-growing number of women and require appropriate therapeutic management, particularly through nutritional care. Therefore, cooperation within an interdisciplinary team comprising a physician, nutritionist, physiotherapist, and psychologist is crucial.

Defining ketone supplementation: the evolving evidence for postexercise ketone supplementation to improve recovery and adaptation to exercise

Over the last decade, there has been a growing interest in the use of ketone supplements to improve athletic performance. These ketone supplements transiently elevate the concentrations of the ketone bodies acetoacetate (AcAc) and d-β-hydroxybutyrate (βHB) in the circulation. Early studies showed that ketone bodies can improve energetic efficiency in striated muscle compared with glucose oxidation and induce a glycogen-sparing effect during exercise. As such, most research has focused on the potential of ketone supplementation to improve athletic performance via ingestion of ketones immediately before or during exercise. However, subsequent studies generally observed no performance improvement, and particularly not under conditions that are relevant for most athletes. However, more and more studies are reporting beneficial effects when ketones are ingested after exercise. As such, the real potential of ketone supplementation may rather be in their ability to enhance postexercise recovery and training adaptations. For instance, recent studies observed that postexercise ketone supplementation (PEKS) blunts the development of overtraining symptoms, and improves sleep, muscle anabolic signaling, circulating erythropoietin levels, and skeletal muscle angiogenesis. In this review, we provide an overview of the current state-of-the-art about the impact of PEKS on aspects of exercise recovery and training adaptation, which is not only relevant for athletes but also in multiple clinical conditions. In addition, we highlight the underlying mechanisms by which PEKS may improve exercise recovery and training adaptation. This includes epigenetic effects, signaling via receptors, modulation of neurotransmitters, energy metabolism, and oxidative and anti-inflammatory pathways.

Influence of physical post-exercise recovery techniques on vagally-mediated heart rate variability: A systematic review and meta-analysis

In sports, physical recovery following exercise-induced fatigue is mediated via the reactivation of the parasympathetic nervous system (PNS). A noninvasive way to quantify the reactivation of the PNS is to assess vagally-mediated heart rate variability (vmHRV), which can then be used as an index of physical recovery. This systematic review and meta-analysis investigated the effects of physical recovery techniques following exercise-induced fatigue on vmHRV, specifically via the root mean square of successive differences (RMSSD). Randomized controlled trials from the databases PubMed, WebOfScience, and SportDiscus were included. Twenty-four studies were part of the systematic review and 17 were included in the meta-analysis. Using physical post-exercise recovery techniques displayed a small to moderate positive effect on RMSSD (k = 22, Hedges' g = 0.40, 95% confidence interval [CI] = 0.20-0.61, p = 0.04) with moderate heterogeneity. In the subgroup analyses, cold water immersion displayed a moderate to large positive effect (g = 0.75, 95% CI: 0.42-1.07) compared with none for other techniques. For exercise type, physical recovery techniques performed after resistance exercise (g = 0.69, 95% CI: 0.48-0.89) demonstrated a larger positive effect than after cardiovascular intermittent (g = 0.52, 95% CI: 0.06-0.97), while physical recovery techniques performed after cardiovascular continuous exercise had no effect. No significant subgroup differences for training status and exercise intensity were observed. Overall, physical post-exercise recovery techniques can accelerate PNS reactivation as indexed by vmHRV, but the effectiveness varies with the technique and exercise type.

Fundamentals or Icing on Top of the Cake? A Narrative Review of Recovery Strategies and Devices for Athletes

The sport and athletic performance industry has seen a plethora of new recovery devices and technologies over recent years, and it has become somewhat difficult for athletes, coaches, and practitioners to navigate the efficacy of such devices or whether they are even required at all. With the increase in recovery devices and tools, it has also become commonplace for athletes to overlook more traditional, well-established recovery strategies. In this narrative review, we discuss recovery strategies in relation to the hierarchy of scientific evidence, classifying them based on the strength of the evidence, ranging from meta-analyses through to case studies and reports. We report that foam rolling, compression garments, cryotherapy, photobiomodulation, hydrotherapy, and active recovery have a high level of positive evidence for improved recovery outcomes, while sauna, recovery boots/sleeves, occlusion cuffs, and massage guns currently have a lower level of evidence and mixed results for their efficacy. Finally, we provide guidance for practitioners when deciding on recovery strategies to use with athletes during different phases of the season.

The Use of Recovery Strategies in Gaelic Games: A Mixed-Methods Analysis

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.

Effect of Menstrual Cycle Phase on the Recovery Process of High-Intensity Interval Exercise-A Cross-Sectional Observational Study

Although the study of the menstrual cycle influence on endurance exercise has recently increased, there is a lack of literature studying its influence on females' cardiorespiratory recovery. Thus, the aim of the present work was to assess menstrual cycle influence on post-exercise recovery following a high intensity interval exercise in trained females. Thirteen eumenorrheic endurance-trained females performed an interval running protocol in three menstrual cycle phases: early follicular phase (EFP), late follicular phase (LFP), and mid-luteal phase (MLP). The protocol consisted of 8 × 3-min bouts at 85% of their maximal aerobic speed (vVO2peak) with a 90-s rest between bouts and a final 5-min active recovery at 30% vVO2peak. All variables were averaged every 15 s, obtaining 19 moments during recovery (time factor). To analyze the effects of the menstrual cycle on the final active cardiorespiratory recovery, an ANOVA for repeated measures was performed. ANOVA showed an effect on menstrual cycle phase on ventilation (EFP: 1.27 ± 0.35; LFP: 1.19 ± 0.36; MLP: 1.27 ± 0.37), breathing frequency (EFP: 35.14 ± 7.14; LFP: 36.32 ± 7.11; MLP: 37.62 ± 7.23), and carbon dioxide production (EFP: 1120.46 ± 137.62; LFP: 1079.50 ± 129.57; MLP: 1148.78 ± 107.91). Regarding the interaction results (phase x time), ventilation is higher at many of the recovery times during the MLP, with less frequent differences between EFP and LFP (F = 1.586; p = 0.019), while breathing reserve is lower at many of the recovery times during MLP, with less time differences between EFP and LFP (F = 1.643; p = 0.013). It seems that the menstrual cycle affects post-exercise recovery specially during the MLP, rising ventilation and lowering breathing reserve, giving rise to an impaired ventilatory efficiency.

Is There Evidence for the Development of Sex-Specific Guidelines for Ultramarathon Coaches and Athletes? A Systematic Review

BACKGROUND

There is evidence of sex differences in the physiology of endurance exercise, yet most of the advice and guidelines on training, racing, nutrition, and recovery for ultramarathons are based on research that has largely excluded female athletes. The objective was therefore to review the current knowledge of sex differences in ultramarathon runners and determine if sufficient evidence exists for providing separate guidelines for males and females.

METHODS

This systematic review was carried out in accordance with the Preferred Reporting Items for Systematic Reviews and Meta-Analyses (PRISMA) guidelines. Three databases were searched for studies investigating differences in elite and recreational male and female ultramarathon runners. Studies were included if they compared males and females and looked at outcomes relating to the performance or health of ultramarathon runners. The quality of the included studies was determined using the Grading of Recommendations Assessment Development and Evaluation (GRADE) approach.

RESULTS

The search strategy identified 45 studies that met the inclusion criteria. Most studies were observational in design, with only three papers based on randomised controlled trials. The overall quality of the evidence was low. Sex differences in the predictors of ultramarathon performance; physiological responses to training, racing, and recovery; chronic and acute health issues; and pacing strategies were found. There were areas with contradictory findings, and very few studies examined specific interventions.

CONCLUSION

The results from this review suggest that the development of sex-specific guidelines for ultramarathon coaches and athletes could have a significant effect on the performance and health of female runners. At present, there is insufficient high-quality evidence on which to formulate these guidelines, and further research is required.

The Effect of a Hydroxytyrosol-Rich, Olive-Derived Phytocomplex on Aerobic Exercise and Acute Recovery

There is current scientific interest in naturally sourced phenolic compounds and their potential benefits to health, as well as the effective role polyphenols may provide in an exercise setting. This study investigated the chronic effects of supplementation with a biodynamic and organic olive fruit water phytocomplex (OliPhenolia® [OliP]), rich in hydroxytyrosol (HT), on submaximal and exhaustive exercise performance and respiratory markers of recovery. Twenty-nine recreationally active participants (42 ± 2 yrs; 71.1 ± 2.1 kg; 1.76 ± 0.02 m) consumed 2 × 28 mL∙d−1 of OliP or a taste- and appearance-matched placebo (PL) over 16 consecutive days. Participants completed a demanding, aerobic exercise protocol at ~75% maximal oxygen uptake (V˙O2max) for 65 min 24 h before sub- and maximal performance exercise tests prior to and following the 16-day consumption period. OliP reduced the time constant (τ) (p = 0.005) at the onset of exercise, running economy (p = 0.015) at lactate threshold 1 (LT1), as well as the rating of perceived exertion (p = 0.003) at lactate turnpoint (LT2). Additionally, OliP led to modest improvements in acute recovery based upon a shorter time to achieve 50% of the end of exercise V˙O2 value (p = 0.02). Whilst OliP increased time to exhaustion (+4.1 ± 1.8%), this was not significantly different to PL (p > 0.05). Phenolic compounds present in OliP, including HT and related metabolites, may provide benefits for aerobic exercise and acute recovery in recreationally active individuals. Further research is needed to determine whether dose-response or adjunct use of OliP alongside longer-term training programs can further modulate exercise-associated adaptations in recreationally active individuals, or indeed support athletic performance.

Practical Nutrition Strategies to Support Basketball Performance during International Short-Term Tournaments: A Narrative Review

A short-term (e.g., 6 days) basketball tournament is a shorter version of international tournaments, and qualification in it enables participation in international tournaments such as the Olympics and World championships or preparation before major tournaments. Time for recovery between matches is shorter compared with major tournaments, resulting in an accentuated load on players, which can be repeated up to four times within the 6-day competition period. Therefore, nutritional strategies need to focus on faster and adequate recovery after each match as well as optimum fuelling and hydration before and during matches. Travelling can also create additional challenges when preparing and/or applying those nutritional strategies. There are some particular evidence-based sport foods and ergogenic aids that can improve intermittent activity and/or the execution of motor skills, which may facilitate basketball players' recovery and performance. The present review provides practical nutritional strategies to support short-term basketball tournaments based on players' physiological needs and current sport nutrition guidelines.

The Effect of Vibration Massage on Fatigue of the Upper Trapezius Muscle during Different Tasks

Background: Vibratory massage is now widely used to alleviate muscle fatigue. The effects of different vibration massage intensities on left and right upper trapezius (UT) fatigue have not been examined. Therefore, the present study first examined whether a vibration massage intervention had an effect on UT muscles and second compared the effects of 2 different levels (36 Hz and 46 Hz) of vibratory massage on the right and left oblique muscles under 3 different fatigue conditions. Methods: A total of 23 participants (12 female, 11 male; age: 26.5 ± 3.9 year, height: 170.5 ± 1.6 cm, mass: 57.5 ± 1.5 kg, BMI: 24.3 ± 1.6 kg/m2) were randomly divided into intervention and control groups. The 2 groups of subjects completed isometric contraction fatigue tasks of 30 s of fatigue, 60 s of fatigue and 90 s of fatigue in turn. The specific task of isotonic contraction was performed by subjects holding a 1 kg dumbbell in each hand and performing a straight arm weighted lateral supination exercise. After each exercise, the intervention group was randomized to apply a massage device with a vibration intensity of 36 Hz or 46 Hz on the left and right UT muscles for 5 min each. The control group did not receive any treatment. Both groups then repeated the same fatigue task as before. Then, the effects of different vibration massage interventions on UT muscles were derived by analyzing the changes in maximal voluntary contraction percentage (MVC%) of surface electromyography (sEMG) signals before and after the intervention, and the most effective vibration massage program for relieving left and right UT fatigue was summarized. Then, four classification algorithms were used to label and classify the collected sEMG data, and finally a UT muscle fatigue identification and vibration massage model was constructed. Results: After using the vibration massage level 1 (36 Hz) intervention, the MVC% of the right UT muscle showed significant reductions in the 30 s fatigue task, the 60 s fatigue task and the 90 s fatigue task (R1: p = 0.022, R2: p = 0.005, R3: p = 0.049). After using the vibration massage level 3 (46 Hz) intervention, the MVC% of the right UT muscle showed a significant decrease in both the 60 s fatigue task and the 90 s fatigue task (R2: p = 0.033, R3: p = 0.028). Significant decreases in MVC% for the left UT muscle were found only in the 90 s fatigue task (L3: p = 0.040). Then, by comparing the different performances of four commonly used classification algorithms, it was found that the bagging (accuracy = 0.860) algorithm had higher accuracy. Therefore, the bagging algorithm was used for the UT fatigue identification and vibration massage models. Conclusions: This was the first study to show the impacts of different levels of vibration massage on fatigue alleviation in the left and right UT muscles. Furthermore, the bilateral UT fatigue identification and vibration massage model developed in this study can help people to choose the most appropriate massage protocol for quick relief and relaxation of the UT muscles under three different fatigue tasks.

Recovery Strategies in Endurance Athletes

In order to achieve optimal performance, endurance athletes need to implement a variety of recovery strategies that are specific to their training and competition. Recovery is a multidimensional process involving physiological, psychological, emotional, social, and behavioral aspects. The purpose of the study was to examine current implementation, beliefs, and sources of information associated with recovery strategies in endurance athletes. Participants included 264 self-identified endurance athletes (male = 122, female = 139) across 11 different sports including placing top three overall in competition (n = 55) and placing in the top three in their age group or division (n = 113) during the past year. Endurance athletes in the current study preferred hydration, nutrition, sleep, and rest in terms of use, belief, and effectiveness of the recovery strategy. Female endurance athletes use more recovery strategies for training than males (p = 0.043, d = 0.25), but not in competition (p = 0.137, d = 0.19). For training, top three finishers overall (p &lt; 0.001, d = 0.61) and by division (p &lt; 0.001, d = 0.57), used more recovery strategies than those placing outside the top three. Similar findings were reported for competition in top three finishers overall (p = 0.008, d = 0.41) and by division (p &lt; 0.001, d = 0.45). These athletes are relying on the people around them such as coaches (48.3%) and fellow athletes (47.5%) along with websites (32.7%) for information and recommendations. Endurance athletes should be educated on other strategies to address the multidimensionality of recovery. These findings will be useful for healthcare professionals, practitioners, and coaches in understanding recovery strategies with endurance athletes.

A Glimpse of the Sports Nutrition Awareness in Spanish Basketball Players

Basketball is a team sport, with many fans and practitioners worldwide from all ages and levels. In all cases, players accumulate high levels of fatigue, and there is also limited time to recover between games or practices. In particular, nutrition plays a key role in optimizing performance and recovery. However, it is typical to observe erroneous nutritional behaviors among basketball players. It has been theorized that these behaviors are influenced by habits acquired based on the individual’s knowledge. Therefore, the main aim of this study was to conduct a descriptive research of the sports nutrition knowledge and practices in a sample of Spanish basketball players, from athletes under 18 years old (n = 69) to nonprofessional (n = 14) and professional adult players (n = 21). The sample was comprised of 49 men and 55 women. This was a transversal, cross-sectional, observational and descriptive study. All participants (n = 104) completed an anonymous online survey in order to analyze their sports nutrition knowledge and practices. In view of the obtained results, we can conclude that the knowledge of sport-specific nutrition in players under 18 years old, as well as non-professional and professional adult basketball players, is insufficient through all the categories and levels. The lack of professional support and time management difficulties were identified as some of the main barriers.

Quantifying Fatigue in the Rugby Codes: The Interplay Between Collision Characteristics and Neuromuscular Performance, Biochemical Measures, and Self-Reported Assessments of Fatigue

Locomotor and collision actions that rugby players complete during match-play often lead to substantial fatigue, and in turn, delays in recovery. The methods used to quantify post-match fatigue and recovery can be categorised as subjective and objective, with match-related collision characteristics thought to have a primary role in modulating these recovery measures. The aim of this review was to (1) evaluate how post-match recovery has been quantified in the rugby football codes (i.e., rugby league, rugby union, and rugby sevens), (2) to explore the time-course of commonly used measures of fatigue post-match, and (3) to investigate the relationships between game-related collisions and fatigue metrics. The available evidence suggests that upper-, and lower-body neuromuscular performance are negatively affected, and biomarkers of muscular damage and inflammation increase in the hours and days following match-play, with the largest differences being at 12–36 h post-match. The magnitude of such responses varies within and between neuromuscular performance (Δ ≤ 36%, n = 13 studies) and tissue biomarker (Δ ≤ 585%, n = 18 studies) measures, but nevertheless appears strongly related to collision frequency and intensity. Likewise, the increase in perceived soreness in the hours and days post-match strongly correlate to collision characteristics across the rugby football codes. Within these findings, there are specific differences in positional groups and recovery trajectories between the codes which relate to athlete characteristics, and/or locomotor and collision characteristics. Finally, based on these findings, we offer a conceptual model of fatigue which details the multidimensional latent structure of the load to fatigue relationship contextualised to rugby. Research to date has been limited to univariate associations to explore relationships between collision characteristics and recovery, and multivariate methods are necessary and recommended to account for the latent structures of match-play external load and post-match fatigue constructs. Practitioners should be aware of the typical time windows of fatigue recovery and utilise both subjective and objective metrics to holistically quantify post-match recovery in rugby.

Effect of Vibration Massage and Passive Rest on Recovery of Muscle Strength after Short-Term Exercise

Background: The aim of the study was to compare the effect of vibration massage and passive rest on accelerating the process of muscle recovery after short-term intense exercise. Methods: Eighty-four healthy men aged 20 to 25 years participated in the study. Study participants performed isometric (ISO-M Group) and auxotonic (AUX-M group) contraction exercise in the lower limbs. Vibration massage was administered after exercise in the first recovery period. In the same period, controls rested passively, without the support of vibration massage. To assess the effectiveness of the applied vibration, a 4-fold measurement of the maximum force of the muscles involved in the exercise was performed under conditions of isometric contractions on a leg press machine set at an angle of 45° degrees upwards. Results: Differences in maximum strength during isometric contraction were found compared to baseline in favor of the groups subjected to the experimental vibration massage. Differences were demonstrated in muscle strength between the study groups (p < 0.005). The second period of passive rest in all groups did not bring significant changes in the values of maximal lower limb strength. Conclusions: Properly selected characteristics of the vibration effect can be an effective method in accelerating recovery and regaining lost motor capabilities of muscle groups fatigued by exercise. This offers the potential to shorten rest periods between sets of repetitions in training or between training units.

How Do the Habitual Sleep Patterns of Elite Female Basketball and Soccer Athletes Compare With the General Population?

PURPOSE

To compare the habitual sleep of female basketball and soccer athletes to age- and sex-matched controls and to characterize the sleep of basketball and soccer athletes at different competition locations and on the days surrounding competition.

METHODS

Using an observational case-control design, 41 female participants were recruited to participate, consisting of 11 basketball athletes (mean [SD]: age = 24.1 [4.9] y), 10 soccer athletes (24.8 [6.4] y), and 20 nonathletic controls (24.2 [2.8] y). Sleep was monitored using actigraphy for four 7-day periods throughout the preseason and subsequent competition season. Generalized linear models were used to analyze the effect of group and competition situation (eg, Home or Away) on sleep.

RESULTS

During habitual conditions, basketball athletes had longer sleep durations (7.4 [1.5] h) than soccer athletes (7.0 [1.2] h, P < .001) and controls (7.3 [1.2] h, P = .002). During competition, basketball and soccer athletes had longer sleep durations following home (7.7 [1.7] and 7.2 ± 1.3 h) compared with away games (6.8 [1.8] and 7.0 [1.3] h). In addition, basketballers went to bed earlier (23:49 [01:25]) and woke earlier (07:22 [01:59]) following away games compared with soccer athletes (00:10 [01:45] and 08:13 [01:45]).

CONCLUSIONS

Basketballers had longer habitual sleep durations compared with soccer athletes and nonathletic controls. During competition, basketballers had earlier bed and wake times compared with soccer athletes following away games, highlighting the need for individualized sleep strategies.

L-Carnitine Tartrate Supplementation for 5 Weeks Improves Exercise Recovery in Men and Women: A Randomized, Double-Blind, Placebo-Controlled Trial

L-carnitine tartrate has been shown to improve relatively short-term recovery among athletes. However, there is a lack of research on the longer-term effects in the general population.

OBJECTIVE

The primary objectives of this randomized double-blind, placebo-controlled trial were to evaluate the effects of daily L-carnitine tartrate supplementation for 5 weeks on recovery and fatigue.

METHOD

In this study, eighty participants, 21- to 65-years-old, were recruited. Participants were split into two groups of forty participants each, a placebo, and a L-carnitine Tartrate group. Seventy-three participants completed a maintenance exercise training program that culminated in a high-volume exercise challenge.

RESULTS

Compared to placebo, L-carnitine tartrate supplementation was able to improve perceived recovery and soreness (p = 0.021), and lower serum creatine kinase (p = 0.016). In addition, L-carnitine tartrate supplementation was able to blunt declines in strength and power compared to placebo following an exercise challenge. Two sub-analyses indicated that these results were independent of gender and age. Interestingly, serum superoxide dismutase levels increased significantly among those supplementing with L-carnitine tartrate.

CONCLUSIONS

These findings agree with previous observations among healthy adult subjects and demonstrate that L-carnitine tartrate supplementation beyond 35 days is beneficial for improving recovery and reducing fatigue following exercise across gender and age.

The cold truth: the role of cryotherapy in the treatment of injury and recovery from exercise

Cryotherapy is utilized as a physical intervention in the treatment of injury and exercise recovery. Traditionally, ice is used in the treatment of musculoskeletal injury while cold water immersion or whole-body cryotherapy is used for recovery from exercise. In humans, the primary benefit of traditional cryotherapy is reduced pain following injury or soreness following exercise. Cryotherapy-induced reductions in metabolism, inflammation, and tissue damage have been demonstrated in animal models of muscle injury; however, comparable evidence in humans is lacking. This absence is likely due to the inadequate duration of application of traditional cryotherapy modalities. Traditional cryotherapy application must be repeated to overcome this limitation. Recently, the novel application of cooling with 15 °C phase change material (PCM), has been administered for 3-6 h with success following exercise. Although evidence suggests that chronic use of cryotherapy during resistance training blunts the anabolic training effect, recovery using PCM does not compromise acute adaptation. Therefore, following exercise, cryotherapy is indicated when rapid recovery is required between exercise bouts, as opposed to after routine training. Ultimately, the effectiveness of cryotherapy as a recovery modality is dependent upon its ability to maintain a reduction in muscle temperature and on the timing of treatment with respect to when the injury occurred, or the exercise ceased. Therefore, to limit the proliferation of secondary tissue damage that occurs in the hours after an injury or a strenuous exercise bout, it is imperative that cryotherapy be applied in abundance within the first few hours of structural damage.

Exercise Recovery Practices of Wheelchair Court Sports Athletes

ABSTRACT

Murphy, CJ, Mason, BS, and Goosey-Tolfrey, VL. Exercise recovery practices of wheelchair court sports athletes. J Strength Cond Res 35(2): 366-372, 2021-Research that describes the recovery practices of Para-athletes around training and competition is limited. This study investigated if and why athletes in wheelchair court sports (basketball, rugby, and tennis) use recovery strategies, what type of strategies are used, and whether the period of the season influences the prevalence of use. A cross-sectional questionnaire was developed to acquire data pertaining to individual characteristics, recovery habits, reasons for use/nonuse, the use of specific recovery strategies, and lifestyle habits. One hundred forty-four athletes (92 = international and 52 = national/club) completed the questionnaire online. In total, 85% (n = 122) of athletes reported using at least one type of recovery strategy, yet most specific types of recovery strategies were not popular (<34% of recovery strategy users). The most commonly used type of recovery strategy was stretching (n = 117), whereas both stretching and heat-related recovery were the most highly rated types of recovery strategies (μ = 4.2/5). The 3 most prevalent reasons for use across all strategies were "reduces muscle soreness," "reduces muscle tightness," and "reduces muscle spasms." The prevalence of sleep complaints was apparent with 38% (n = 55) of respondents reporting difficulties sleeping. This study highlights that although the frequent use of well-known recovery practices is positive, the lack of diversity in strategies implemented may have implications due to the specific requirements of exercise recovery. Therefore, strength and conditioning professionals should educate wheelchair athletes further around this area and increase the range of recovery-specific and impairment-specific strategies used.

The Biology of Sex and Sport

Sex and gender are not the same. Sex is defined by the human genotype and pertains to biologic differences between males and females. Gender is a fluid concept molded by self-perception, social constructs, and culturally laden attitudes and expectations of men and women. In general, males have longer limb levers, stronger bones, greater muscle mass and strength, and greater aerobic capacity. Females exhibit less muscle fatigability and faster recovery during endurance exercise. Physiologic sex-based differences have led to an average performance gap of 10% that has remained stable since the 1980s. The performance disparity is lowest for swimming and highest for track and field events. The International Olympic Committee currently mandates that female athletes with differences of sex development, or intersex traits, and transgender female athletes must limit their blood testosterone to <10 nmol/L for 12 months to be eligible for competition in the female classification.

Recovery from Different High-Intensity Interval Training Protocols: Comparing Well-Trained Women and Men

Due to physiological and anatomical sex differences, there are variations in the training response, and the recovery periods following exercise may be different. High-intensity interval training (HIIT) protocols are well-suited to differentially investigate the course of recovery. This study was conducted to determine sex-specific differences in the recovery following HIIT intervals interspersed with recovery phases of different lengths. Methods: Well-trained cyclists and triathletes (n = 11 females, n = 11 males) participated in this study. There were no significant sex differences in maximal heart rate (HR), relative peak power to body mass and fat-free mass, training volume, and VO_2max-percentiles (females: 91.8 ± 5.5 %, males: 94.6 ± 5.4 %). A 30 s Wingate test was performed four times, separated by different active recovery periods (1, 3, or 10 min). Lactate, HR, oxygen uptake, and subjective rating of exertion and recovery were determined. Results: For the recovery time of three and ten minutes, men showed significantly higher lactate concentrations (p = 0.04, p = 0.004). Contrary, HR recovery and subjective recovery were significant slower in women than in men. Conclusion: During HIIT, women may be more resistant to fatigue and have a greater ability to recover metabolically, but have a slower HR and subjective recovery.

Inside the Belly of a Beast: Individualizing Nutrition for Young, Professional Male Rugby League Players: A Review

Professional rugby league (RL) football is a contact sport involving repeated collisions and high-intensity efforts; both training and competition involve high energy expenditure. The present review summarizes and critiques the available literature relating the physiological demands of RL to nutritional requirements and considers potential ergogenic supplements that could improve players' physical capacity, health, and recovery during the preparatory and competition phases of a season. Although there may not be enough data to provide RL-specific recommendations, the available data suggest that players may require approximately 6-8 g·kg-1·day-1 carbohydrate, 1.6-2.6 g·kg-1·day-1 protein, and 0.7-2.2 g·kg-1·day-1 fat, provided that the latter also falls within 20-35% of total energy intake. Competition nutrition should maximize glycogen availability by consuming 1-4 g/kg carbohydrate (∼80-320 g) plus 0.25 g/kg (∼20-30 g) protein, 1-4 hr preexercise for 80-120 kg players. Carbohydrate intakes of approximately 80-180 g (1.0-1.5 g/kg) plus 20-67 g protein (0.25-0.55 g/kg) 0-2 hr postexercise will optimize glycogen resynthesis and muscle protein synthesis. Supplements that potentially improve performance, recovery, and adaptation include low to moderate dosages of caffeine (3-6 mg/kg) and ∼300 mg polyphenols consumed ∼1 hr preexercise, creatine monohydrate "loading" (0.3 g·kg-1·day-1) and/or maintenance (3-5 g/day), and beta-alanine (65-80 mg·kg-1·day-1). Future research should quantify energy expenditures in young, professional male RL players before constructing recommendations.

Don't Lose Your Cool With Cryotherapy: The Application of Phase Change Material for Prolonged Cooling in Athletic Recovery and Beyond

Strenuous exercise can result in muscle damage in both recreational and elite athletes, and is accompanied by strength loss, and increases in soreness, oxidative stress, and inflammation. If the aforementioned signs and symptoms associated with exercise-induced muscle damage are excessive or unabated, the recovery process becomes prolonged and can result in performance decrements; consequently, there has been a great deal of research focussing on accelerating recovery following exercise. A popular recovery modality is cryotherapy which results in a reduction of tissue temperature by the withdrawal of heat from the body. Cryotherapy is advantageous because of its ability to reduce tissue temperature at the site of muscle damage. However, there are logistical limitations to traditional cryotherapy modalities, such as cold-water immersion or whole-body cryotherapy, because they are limited by the duration for which they can be administered in a single dose. Phase change material (PCM) at a temperature of 15°C can deliver a single dose of cooling for a prolonged duration in a practical, efficacious, and safe way; hence overcoming the limitations of traditional cryotherapy modalities. Recently, 15°C PCM has been locally administered following isolated eccentric exercise, a soccer match, and baseball pitching, for durations of 3-6 h with no adverse effects. These data showed that using 15°C PCM to prolong the duration of cooling successfully reduced strength loss and soreness following exercise. Extending the positive effects associated with cryotherapy by prolonging the duration of cooling can enhance recovery following exercise and give athletes a competitive advantage.

Post-competition recovery strategies in elite male soccer players. Effects on performance: A systematic review and meta-analysis

Aims

The main aim of the present review was to update the available evidence on the value interest of post-competition recovery strategies in male professional or semi-professional soccer players to determine its effect on post-game performance outcomes, physiological markers, and wellness indicators.

Methods

A structured search was carried out following the PRISMA guidelines using six online databases: Pubmed, Scopus, SPORTDiscus, Web of Science, CINAHL and Cochrane Central Register of Controlled Trials. The risk of bias was completed following the Cochrane Collaboration Guidelines. Meta-analyses of randomized controlled trials were conducted to determine the between and within-group effects of different recovery strategies on performance, physiological markers and wellness data. Final meta-analyses were performed using the random-effects model and pooled standardized mean differences (SMD).

Results

Five randomized controlled trials that used Compression Garments (n = 3), Cold Water Immersion (n = 1), and acute Sleep Hygiene Strategy (n = 1) were included. Greater CMJ values at 48h for the intervention group (SMD = 0.70; 95% CI 0.14 to 1.25; p = 0.001; I² = 10.4%) were found. For the 20-m sprint and MVC, the results showed no difference either at 24h or 48h. For physiological markers (CK and CRP) and wellness data (DOMS), small to large SMD were present in favor of the intervention group both at 24h (-0.12 to -1.86) and 48h (-0.21 to -0.85). No heterogeneity was present, except for MVC at 24h (I² = 90.4%; p = 0.0012) and CALF DOMS at 48h (I² = 93.7%; p = 0.013).

Conclusion

The use of recovery strategies offers significant positive effects only in jumping performance (CMJ), with no effects on the 20-m sprint or MVC. Also, the use of recovery strategies offers greater positive effects on muscle damage (physiological markers and wellness data), highlighting the importance of post-match recovery strategies in soccer.

Sustainable solutions to mitigate occupational heat strain - an umbrella review of physiological effects and global health perspectives

BACKGROUND

Climate change is set to exacerbate occupational heat strain, the combined effect of environmental and internal heat stress on the body, threatening human health and wellbeing. Therefore, identifying effective, affordable, feasible and sustainable solutions to mitigate the negative effects on worker health and productivity, is an increasingly urgent need.

OBJECTIVES

To systematically identify and evaluate methods that mitigate occupational heat strain in order to provide scientific-based guidance for practitioners.

METHODS

An umbrella review was conducted in biomedical databases employing the following eligibility criteria: 1) ambient temperatures > 28 °C or hypohydrated participants, 2) healthy adults, 3) reported psychophysiological (thermal comfort, heart rate or core temperature) and/or performance (physical or cognitive) outcomes, 4) written in English, and 5) published before November 6, 2019. A second search for original research articles was performed to identify interventions of relevance but lacking systematic reviews. All identified interventions were independently evaluated by all co-authors on four point scales for effectiveness, cost, feasibility and environmental impact.

RESULTS

Following screening, 36 systematic reviews fulfilled the inclusion criteria. The most effective solutions at mitigating occupational heat strain were wearing specialized cooling garments, (physiological) heat acclimation, improving aerobic fitness, cold water immersion, and applying ventilation. Although air-conditioning and cooling garments in ideal settings provide best scores for effectiveness, the limited applicability in certain industrial settings, high economic cost and high environmental impact are drawbacks for these solutions. However, (physiological) acclimatization, planned breaks, shading and optimized clothing properties are attractive alternative solutions when economic and ecological sustainability aspects are included in the overall evaluation.

DISCUSSION

Choosing the most effective solution or combinations of methods to mitigate occupational heat strain will be scenario-specific. However, this paper provides a framework for integrating effectiveness, cost, feasibility (indoors and outdoor) and ecologic sustainability to provide occupational health and safety professionals with evidence-based guidelines.

Does the type of foam roller influence the recovery rate, thermal response and DOMS prevention?

PURPOSE

Supporting post-exercise recovery requires choosing not only the right treatment but also the equipment, in which the impact is not always clear. The study aimed to determine the effect of foam rolling on the rate of lactate removal and DOMS prevention and whether the type of foam roller is effective in the context of post-exercise recovery.

METHODS

This randomized trial enrolled 33 active healthy males divided into three groups of eleven individuals: foam rolling with a smooth (STH) or grid roller (GRID) or passive recovery (PAS). All the participants performed full squat jumps for one minute. Examination took place at rest (thermal imaging of skin temperature-[Tsk] and blood lactate-[LA]), immediately following exercise (Tsk & LA), immediately after recovery treatment (Tsk) and after 30 minutes of rest (Tsk & LA). Their pain levels were assessed using the Visual Analog Scale (VAS) 24, 48, 72, and 96 hours after exercise.

RESULTS

The magnitude of lactate decrease depended on the type of recovery used. In the PAS group, the decrease in lactate concentration by 2.65 mmol/L following a half-hour rest was significantly lower than that in the other groups (STH vs. PAS p = 0.042 / GRID vs. PAS p = 0.025). For thermal responses, significant differences between both experimental groups were noted only 30 minutes after exercise. A significant decrease in pain in the STH group occurred between 48 and 96 hours, while the GRID group showed a systematic significant decrease in VAS values in subsequent measurements. Changes in VAS values in subsequent measurements in the PAS group were not statistically significant (p>0.05).

CONCLUSIONS

Foam rolling seems to be effective for enhancing lactate clearance and counteracting DOMS, but the type of foam roller does not seem to influence the recovery rate.

Higher-protein intake improves body composition index in female collegiate dancers

Aesthetic athletes strive to attain an ideal body image and the physical demands placed on dancers make their body composition and fitness equally as important as their technique. Body composition has shown positive changes in response to increased protein intake and may improve aesthetics of dance performance. The purpose of this study was to determine the extent to which supplemental whey protein (PRO) would improve body composition in female collegiate dancers compared with an isocaloric placebo (PLA). Twenty-one (age, 19.6 ± 1.4 years) female collegiate dancers were randomly assigned to consume PRO or PLA (25 g, 3×/day) for 12 weeks. Laboratory testing at weeks 0, 6, and 12 included 24-h urine collection, body composition (dual-energy X-ray absorptiometry), resting metabolic rate, and performance. Data were reported as means ± SD. Significance was accepted at p < 0.05. Body weight, fat mass, and lean soft tissue did not change between groups or over time. Body composition index (BCI = [(LSTpost− LSTpre) + (FMpre− FMpost)]; where LST is lean soft tissue, FM is fat mass, pre is pre-intervention, and post is post-intervention) significantly improved over time in PRO (+0.6 ± 1.9) but not PLA (−1.8 ± 3.1; p = 0.048); however, neither group demonstrated changes in laboratory performance tests. Protein supplementation for 12 weeks significantly improved BCI and provided a simple way to improve the diet in female collegiate dancers.

Novelty Twelve weeks of protein supplementation does not change body weight in female collegiate dancers. BCI improves following protein supplementation in female collegiate dancers.

Foam rolling is an effective recovery tool in trained distance runners

Purpose

Many endurance athletes use foam rolling (FR) to decrease muscle soreness, but it is unclear whether FR effectively treats soreness in this population. Moreover, the effects of FR in highly trained runners are unknown. The aim of this study was to use downhill running (DHR) to induce muscle soreness in runners and to determine the influence of FR on soreness and running performance when compared to sham compression tights.

Methods

Participants performed a running economy (RE) test at 75% of 5-km race speed and a 3-km time trial (TT). In a crossover design, subjects then completed DHR followed by either a FR protocol or wearing sham compression tights. Two days post-DHR, subjects repeated the RE and TT tests. Crossover visits occurred 2-4 weeks later. During RE tests, VO2 and rating of perceived exertion (RPE) were recorded. Passive and active soreness were measured on a scale of 0 (no soreness) to 10 (extreme soreness).

Results

Eight runners (aged 31 ± 7 years; four females; VO2peak 57 ± 7 ml kg-1 min-1) completed the study. Both treatment conditions experienced passive (p = 0.026) and active soreness (p = 0.012) induced by DHR. Active soreness 2 days postDHR was significantly lower after FR than after sham compression tights (p = 0.025). With tights, there was a trend for an increased RPE compared to pre-DHR (p = 0.056).

Conclusions

Foam rolling decreases leg soreness in well-trained runners and attenuates soreness-related increases in perceived exertion during sub-maximal running.

Investigating Items to Improve the Validity of the Five-Item Healthy Eating Score Compared with the 2015 Healthy Eating Index in a Military Population

Military researchers utilize a five-item healthy eating score (HES-5) in the Global Assessment Tool (GAT) questionnaire to quickly assess the overall diet quality of military personnel. This study aimed to modify the HES-5 to improve its validity relative to the 2015 Healthy Eating Index (HEI-2015) in active duty military personnel (n = 333). A food frequency questionnaire was used to calculate HEI-2015 scores and to assess sugar-sweetened beverage (SSB) intake in 8-oz (SSB-8) and 12-oz servings. GAT nutrition questions were used to calculate HES-5 scores and capture breakfast and post-exercise recovery fueling snack (RFsnack) frequencies. Two scoring options were considered for the highest RFsnack category: "4" vs. "5" (RFsnack-5). Potential candidates were added alone and in combination to the HES-5 and compared to the HEI-2015 with a Pearson correlation coefficient. Scores with the highest correlations were compared via a z-score equation to identify the simplest modification to the HES-5. Correlations between HES-5 and HEI-2015 scores in total participants, males, and females were 0.41, 0.45 and 0.32, respectively. Correlations were most significantly improved in total participants by adding RFsnack-5, SSB-8, RFsnack-5 + SSB-8, and RFsnack-5 + SSB-8 + breakfast, though the addition of SSB-8 + RFsnack-5 performed best (r = 0.53). Future work should consider scoring mechanisms, serving sizes, and question wording.

Selected In-Season Nutritional Strategies to Enhance Recovery for Team Sport Athletes: A Practical Overview

Team sport athletes face a variety of nutritional challenges related to recovery during the competitive season. The purpose of this article is to review nutrition strategies related to muscle regeneration, glycogen restoration, fatigue, physical and immune health, and preparation for subsequent training bouts and competitions. Given the limited opportunities to recover between training bouts and games throughout the competitive season, athletes must be deliberate in their recovery strategy. Foundational components of recovery related to protein, carbohydrates, and fluid have been extensively reviewed and accepted. Micronutrients and supplements that may be efficacious for promoting recovery include vitamin D, omega-3 polyunsaturated fatty acids, creatine, collagen/vitamin C, and antioxidants. Curcumin and bromelain may also provide a recovery benefit during the competitive season but future research is warranted prior to incorporating supplemental dosages into the athlete's diet. Air travel poses nutritional challenges related to nutrient timing and quality. Incorporating strategies to consume efficacious micronutrients and ingredients is necessary to support athlete recovery in season.

Lower Serum Zinc Concentration Despite Higher Dietary Zinc Intake in Athletes: A Systematic Review and Meta-analysis

BACKGROUND

Zinc is an essential trace element that has been implicated in numerous biological functions, including immunity, energy metabolism and antioxidative processes. Recent evaluations of the literature have provided evidence of significant acute changes in zinc metabolism following a bout of aerobic exercise.

OBJECTIVE

The aim of this study was to determine the zinc status of trained athletes compared with control populations, as described in cross-sectional studies.

DESIGN

We conducted a systematic literature search of the PubMed, Scopus, SPORTDiscus and Cochrane Library electronic databases from inception to 28 January 2016 to identify cross-sectional studies that determined the zinc status of athletes compared with a control population. Meta-analysis of the differences in serum zinc concentration and dietary zinc intake between groups were conducted.

RESULTS

Twelve studies were included in the systematic review. Of the included studies, nine and eight studies provided sufficient data for the meta-analysis of serum zinc concentration and dietary zinc intake, respectively. Serum zinc concentration was significantly lower in athletes [- 0.93 μmol/L, 95% confidence interval (CI) - 1.62 to - 0.23] despite significantly higher dietary zinc intake compared with the control population (2.57 mg/day, 95% CI 0.97-4.16). Data on erythrocyte and urinary zinc from the included studies were insufficient for meta-analysis.

CONCLUSIONS

Despite higher total dietary zinc intake, athletes generally have lower serum zinc concentration, which suggests that athletes have higher requirement of zinc than those who are physically inactive. Further investigations of zinc metabolism during exercise and dietary zinc requirement in active populations are needed to establish evidence-based recommendations.

Supplementation with Beef Extract Improves Exercise Performance and Reduces Post-Exercise Fatigue Independent of Gut Microbiota

Beef extract (BE) is a nutritional supplement obtained by cooking beef meat. Compared with traditional chicken essence or clam extract, BE is cheaper to produce and may be used for wound healing, as a chemotherapy supplement, or to prevent fatigue. In this study, we evaluated the potential beneficial effects of BE on exercise performance and the related role of the gut microbiota. Pathogen-free male BALB/c mice were divided into three groups to receive vehicle or BE (0, 12.3, or 24.6 mL/kg) by oral gavage for 28 days. Exercise performance was evaluated using forelimb grip strength, swimming time to exhaustion, and physiological levels of fatigue-related biomarkers (serum lactate, blood urea nitrogen, and glucose levels) after physical challenges. BE supplementation elevated endurance and grip strength in a dose-dependent manner; significantly decreased lactate and blood urea nitrogen levels after physical challenge; and significantly increased muscle glycogen content. The germ-free mice supplemented with BE or an equal-calorie portion of albumin did not show significant differences from the other groups in exercise performance and levels of related biomarkers. Therefore, BE supplementation improved endurance and reduced fatigue, which might be related to BE composition, but had no correlation with the gut microbiota.

An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis

Introduction: The aim of the present work was to perform a meta-analysis evaluating the impact of recovery techniques on delayed onset muscle soreness (DOMS), perceived fatigue, muscle damage, and inflammatory markers after physical exercise. Method: Three databases including PubMed, Embase, and Web-of-Science were searched using the following terms: ("recovery" or "active recovery" or "cooling" or "massage" or "compression garment" or "electrostimulation" or "stretching" or "immersion" or "cryotherapy") and ("DOMS" or "perceived fatigue" or "CK" or "CRP" or "IL-6") and ("after exercise" or "post-exercise") for randomized controlled trials, crossover trials, and repeated-measure studies. Overall, 99 studies were included. Results: Active recovery, massage, compression garments, immersion, contrast water therapy, and cryotherapy induced a small to large decrease (-2.26 < g < -0.40) in the magnitude of DOMS, while there was no change for the other methods. Massage was found to be the most powerful technique for recovering from DOMS and fatigue. In terms of muscle damage and inflammatory markers, we observed an overall moderate decrease in creatine kinase [SMD (95% CI) = -0.37 (-0.58 to -0.16), I2 = 40.15%] and overall small decreases in interleukin-6 [SMD (95% CI) = -0.36 (-0.60 to -0.12), I2 = 0%] and C-reactive protein [SMD (95% CI) = -0.38 (-0.59 to-0.14), I2 = 39%]. The most powerful techniques for reducing inflammation were massage and cold exposure. Conclusion: Massage seems to be the most effective method for reducing DOMS and perceived fatigue. Perceived fatigue can be effectively managed using compression techniques, such as compression garments, massage, or water immersion.

Nutritional Aspects of the Female Athlete

Athletes have specific needs based on sex, size, sport, exercise intensity, duration of activity, phase of training, and the season in which the sport is played. Nutritionally, the female athlete is unique, with needs that may vary based on hormonal fluctuations related to the menstrual cycle. This article provides an overview of the distinct nutritional needs and concerns of the physically active female, including energy availability, macronutrient needs, micronutrient needs, hydration, supplements, and other nutritional issues. Although there is some research focusing specifically on the female athlete and her exceptional nutritional concerns, further gender-specific exploration is needed in all areas.

Can the Lamberts and Lambert Submaximal Cycle Test Reflect Overreaching in Professional Cyclists?

CONTEXT

The Lamberts and Lambert Submaximal Cycle Test (LSCT) consists of 3 stages during which cyclists cycle for 6 min at 60%, 6 min at 80%, and 3 min at 90% of their maximal heart rate, followed by 1-min recovery.

PURPOSE

To determine if the LSCT is able to reflect a state of functional overreaching in professional female cyclists during an 8-d training camp and the following recovery days.

METHODS

Six professional female cyclists performed an LSCT on days 1, 5, and 8 of the training camp and 3 d after the training camp. During each stage of the LSCT, power output and rating of perceived exertion (RPE) were determined. Training diaries and Profile of Mood States (POMS) were also completed.

RESULTS

At the middle and the end of the training camp, increased power output during the 2nd and 3rd stages of the LSCT was accompanied with increased RPE during these stages and/or the inability to reach 90% of maximal heart rate. All athletes reported increased feelings of fatigue and muscle soreness, while changes in energy balance, calculated from the POMS, were less indicative of a state of overreaching. After 3 d of recovery, all parameters of the LSCT returned to baseline, indicating a state of functional overreaching during the training camp.

CONCLUSION

The LSCT is able to reflect a state of overreaching in elite professional female cyclists during an 8-d training camp and the following recovery days.

Mean echogenicity and area of puborectalis muscle in women with stress urinary incontinence during pregnancy and after delivery

Introduction and hypothesis

Pregnancy and childbirth are risk factors for the development of stress urinary incontinence (SUI). Urinary continence depends on normal urethral support, which is provided by normal levator ani muscle function. Our objective was to compare mean echogenicity and the area of the puborectalis muscle between women with and those without SUI during and after their first pregnancy.

Methods

We examined 280 nulliparous women at a gestational age of 12 weeks, 36 weeks, and 6 months after delivery. They filled out the validated Urogenital Distress Inventory and underwent perineal ultrasounds. SUI was considered present if the woman answered positively to the question “do you experience urine leakage related to physical activity, coughing, or sneezing?” Mean echogenicity of the puborectalis muscle (MEP) and puborectalis muscle area (PMA) were calculated. The MEP and PMA during pregnancy and after delivery in women with and without SUI were compared using independent Student’s t test.

Results

After delivery the MEP was higher in women with SUI if the pelvic floor was at rest or in contraction, with effect sizes of 0.30 and 0.31 respectively. No difference was found in the area of the puborectalis muscle between women with and those without SUI.

Conclusions

Women with SUI after delivery had a statistically significant higher mean echogenicity of the puborectalis muscle compared with non-SUI women when the pelvic floor was at rest and in contraction; the effect sizes were small. This higher MEP is indicative of a relatively higher intramuscular extracellular matrix component and could represent diminished contractile function.

Energy replacement using glucose does not increase postprandial lipemia after moderate intensity exercise

Background

Aerobic exercise can decrease postprandial triglyceride (TG) concentrations but the relationship between exercise-induced energy deficits and postprandial lipemia is still unclear. The aim of the present study was to examine the effect of a single bout of aerobic exercise, with and without energy replacement, on postprandial lipemia and on peripheral blood mononuclear cell (PBMC) mRNA expression of very low density lipoprotein (VLDL) and low density lipoprotein (LDL) receptors and 3-hydroxy-3-methylglutaryl-CoA reductase (HMGCR).

Methods

Nine healthy male humans completed three two-day trials in a random order. On day 1, volunteers rested (CON), completed 60 minutes of treadmill walking at 50% of VO_2peak (EX) or completed the same bout of walking but with the energy replaced afterwards with a glucose solution (EXG). On day 2, volunteers rested and consumed a high fat test meal in the morning.

Results

Total and incremental TG AUC were significantly lower on the EXG (P < 0.05) and EX (P < 0.05) trials than the CON trial with no difference between the two exercise trials. No significant difference was observed in VLDL or LDL receptor mRNA expression among the trials (P > 0.05).

Conclusions

In conclusion, energy replacement by glucose did not affect the decrease in postprandial TG concentrations observed after moderate intensity exercise and exercise does not affect changes in PBMC HMGCR, VLDL and LDL receptor mRNA expression.