Physical Therapy Fort Worth — Physical Therapy Willow Park Your post-workout recovery snack can be much more than a reward for a hard effort; choose the right foods for that highly anticipated treat to aid recovery and build strength and fitness.

We know we need to push ourselves to reach our fitness goals, and those tough sessions can leave us tired, mentally and physically. This is because we burn a lot of nutrients during exercise—nutrients that we need to replenish in order to continue to build strength and fitness.

Post workout food replaces the carbohydrates that our muscles use during exercise and provides protein we need to repair muscle damage and help build muscle. The duration and intensity of your workout will determine your post-workout nutritional needs. Because your muscles are thought to be most receptive to nutrients like carbohydrates and protein for about 30 minutes after a hard effort, you want to aim to begin recovery eating within this period.

Depending on your training schedule, you may plan another snack or meal a couple hours after activity, but try to have an initial snack within 30 minutes. In addition, disregarding your workout recovery can lead to overuse sports injuries which can occur when microtears caused by exercise are not given ample time or nutrition to repair and build muscle.

These unrepaired microtears can put your body at risk for further damage during your next workout. One serving size nutritional protein options include:. The number of servings you need to consume to adequately recover will depend on workout intensity and body weight. Typically, athletes under pounds need 3 servings of protein and servings of carbohydrates after strenuous exercise.

Athletes over pounds may need up to 5 protein servings and servings of carbs to replenish and repair. Our goal at OSMI is to provide our patients quality, cutting-edge orthopedic treatments, both surgical and non-surgical.

If you have questions about knee arthroscopy or surgery, knee joint pain, or physical therapy, please submit an online appointment request or contact our office at Skip to main content Skip to header right navigation Skip to site footer Fort Worth — Mansfield — Decatur — Orthopedics Today Urgent Care Physical Therapy Fort Worth — Physical Therapy Willow Park Eating For Post-Workout Recovery.

Why Recovery Food Matters When Eating For Post-Workout Recovery We know we need to push ourselves to reach our fitness goals, and those tough sessions can leave us tired, mentally and physically.

Post-Workout Nutrition Goals Eating and drinking the appropriate nutrition after an intense workout is key to recovery. To repair damaged muscle fibres and stimulate molecular adaptation, the post-match nutrition strategy should target the promotion of protein synthesis and attenuation of muscle breakdown.

It has recently been shown that consuming 40 g of protein rather than just 20 g after exercise stimulates greater myofibrillar protein synthesis irrespective of the lean body mass of the individual [ 51 ]. Thus, the consumption of 40 g of protein as a post-match serving seems to enhance protein synthesis rates relative to smaller doses examined previously [ 52 , 53 ].

Ultimately, protein-requirements should be achieved through high quality protein meals and snacks in the diet see Table 2. However, appetite can sometimes be suppressed following high intensity exercise so liquid supplements can be provided as an alternative for players who cannot eat solid foods.

In this respect, whey protein has proven to be a superior source in comparison to soy or casein when taken in isocaloric amounts [ 54 ]. This is due to its quicker digestive properties and rapid absorption kinetics.

It also contains a high proportion of the key amino acid leucine, which is believed to be the main trigger for muscle protein synthesis augmentation [ 55 ]. Animal proteins such as chicken, beef and fish can also contain a high amount of this key amino acid.

Using protein supplements can be a convenient strategy for many athletes. As previously discussed, whey protein is superior to soy and casein sources because of its rapid digestion and higher leucine content [ 54 ]. That said, plasma aminoacidemia is higher following the ingestion of liquid versus solid protein sources [ 56 ]; therefore, post-game benefits of fluid-based protein ingestion may be realised.

A ready to drink formulation may also have a greater practical appeal to players post-game. Leucine is an essential amino acid which through the activation of mammalian target of rapamycin complex mTOR signalling pathway may in part attenuate the decrease in muscle protein synthesis after exercise [ 57 ].

It is present in high quality proteins and it has been reported that 3 g of leucine is capable of enhancing muscle resistance to insulin through muscle protein synthesis activation [ 58 ]. This amount can be obtained through dietary sources such as g of chicken, g of fish or 20—25 g of whey protein, but it can also be ingested as an isolated supplement.

After the initial intake of protein in the hours after a game, it is important for the player to continue maximising their protein synthesis over subsequent days to support recovery and adaptation. Although a sedentary male is recommended to consume 0.

For example, a daily protein intake in the range of 2. Furthermore, when protein intake was elevated from 1. Although there is an absence in research relating to daily protein intake for elite players during intensified periods, it would be prudent to recommend that at least 1.

In order to achieve this amount, an 80 kg player would require approximately — g of protein per day. Good quality of protein sources such as meat and fish contain around 25 g per g and other sources such as milk, nuts, yoghurt, and beans can contribute to this amount.

It has been reported that in elite academy players U18 s that there is a skewed distribution of protein intake where more protein is consumed for dinner ~0. Thus, in terms of the amount of protein consumed over the day, meals or snacks should be divided into 6 × 20—25 g — g of protein feedings interspersed by 3 h for stimulating maximal protein synthesis throughout a 24 h period [ 62 ].

Intense exercise during a game leads to an increase in metabolic heat production which can raise muscle and rectal temperature to above 39 °C [ 63 ]. The main physiological mechanism to lose heat from the body is to evaporate sweat on the skin surface, with losses of 2 L even observed in lower ambient temperatures [ 64 ].

As a consequence of this level of fluid loss, a player will become dehydrated. Individual sweat rates can range from 1. Immediately post-exercise is a period where rehydration strategies should be implemented in order to replace the volume and composition of important fluids lost through sweat.

Without adequate rehydration, negative effects on glycogen restoration and protein synthesis rates [ 66 ], sprint capacity [ 67 ], and subsequent dribbling performance [ 68 ] could prevail. In practical terms, for every 1 kg of weight lost during exercise would equate to 1.

Time taken to rehydrate is shorter than repletion of muscle glycogen stores up to 6 h compared to 48—72 h as long as sufficient fluid and electrolytes are consumed.

Although, rehydration may take less time than glycogen re-synthesis, it should be noted that during periods of fixture congestion, especially where teams are playing back to back away fixtures where significant travel is required, it is important to educate players how best to re-hydrate during travel.

Moreover, it is not unusual for teams to train 24 h after a match as well as 24 h before a match, placing even greater emphasis on rehydration. Moreover, players should be encouraged to take on adequate fluids during half-time i.

This is especially important during hot and humid weather conditions. Sodium is a key electrolyte that should be replaced for optimum fluid restoration. There is a variation amongst players in terms of sodium lost during a game with a reported loss of 10 g of sodium chloride observed during a 90 min soccer session [ 70 ].

Water is an electrolyte free drink and is not ideal for rehydration post-exercise as a rapid reduction in plasma sodium concentration could ensure which subsequently increases urine output [ 73 ]. Therefore, drinks for rehydration should have high electrolyte content i. In this respect, sports drinks are superior to water for fluid restoration due to their provision of both carbohydrate and electrolytes.

Team sports such as soccer can be associated with a moderate to high post-match alcohol intake to celebrate or commiserate over the game result; especially in the amateur game.

More specifically, alcohol has recently been shown to reduce myofibrillar protein synthesis rates even if coingested with protein, resulting in an impairment of recovery and adaptation from exercise by suppressing skeletal muscle anabolic responses [ 75 ].

Moreover, alcohol consumed after a match can also exacerbate dehydration especially when consumed during the recovery period several hours after a match [ 76 ]. Thus it is prudent to educate players regarding the negative effects of alcohol on recovery when multiple matches are played within a short period of time.

Recovery nutrition towards the end of a day during periods of fixture congestion as well as intensive training is often overlooked by athletes. For instance, protein ingested before sleep has proven to be effectively digested and absorbed, leading to an increase in protein synthesis and improving whole-body protein balance during overnight recovery [ 49 ].

Ingesting a pre-sleep protein snack high in casein such as g of cottage cheese or alternatively, a formulated protein supplement containing 40 g of casein protein will likely prove beneficial for increasing the time in a net-positive anabolic state over the course of a day [ 77 ].

This is due to its slow release properties over a prolonged sleeping period. The absence of this pre-sleep feed will not improve overnight protein balance; possibly compromising muscle protein synthesis rates over the 24 h period.

A summary of the recovery nutrition guidelines have been summarised in Table 3. Fundamentally, macro and micro nutrients should come primarily from food sources in the diet; however, players may require a constituent, metabolite, concentrate or extract in isolation that is difficult to source in quantities required from food [ 78 ].

Moreover, elite players should be cautious with supplements and only take batch tested products that have been tested for banned substances.

Specific guidelines have yet to be developed with limited research available for the use of some supplements, especially in the context of recovery from elite soccer match-play during periods of fixture congestion.

Nevertheless, supplement use during this short recovery phase has become common practice in soccer clubs across a range of ages. Immediately after a match and several hours afterwards, feeding a team with nutritious food can be problematic and therefore certain supplements can be convenient to enhance recovery.

A brief review of popular products is provided in this section with reference to their application for recovery. Carbohydrate and protein supplements can be both useful and practical for players to enhance recovery during periods of fixture congestion.

During repeated soccer-specific actions phosphocreatine stores diminish significantly as a consequence of adenosine triphosphate regeneration through phosphocreatine hydrolysis in the initial seconds of supra-maximal activity [ 80 ].

To increase resting muscle phosphocreatine stores quickly, a creatine loading protocol can be used with the conventional strategy involving 4 × 5 g doses of creatine supplementation per day for 5—7 days proceeded by a maintenance dose of 3—5 g per day [ 81 ].

However, a lower daily dose of ~3 g per day for 28 days will result in a similar increase in phosphocreatine stores [ 81 ] to the loading protocol. It has been reported that muscle glycogen resynthesis can be enhanced following creatine loading [ 82 ].

Practically, creatine can be added to the post-match and post-training recovery drink and it may prove beneficial in optimising refuelling strategies especially during congested fixture schedules.

In agreement with data from the general population [ 83 ], empirical observations highlight that sleep deprivation is common on the night s prior to sporting competition; especially, if matches require prior international air travel.

Interestingly, players who self-reported 7—9 h sleep on the night before testing outperformed their sleep-deprived counterparts i. There is some evidence that large amounts of caffeine taken with carbohydrate can enhance glycogen resynthesis post-exercise [ 85 , 86 ].

Muscle biopsy data showed that although no differences were observed in glycogen resynthesis after 1 h post-exercise — Similarly, Taylor et al. Although Taylor et al. Whilst the findings of Pedersen et al. Nonetheless, this strategy could be employed for matches that have early kick off times.

When time is limited between games, dietary components that modulate the inflammatory process may prove beneficial in the acute recovery phase. However, it is important to note that any form of antioxidant or anti-inflammatory supplement should be carefully dosed.

Soccer-specific adaptations are triggered by the inflammatory and redox reactions occurring after a strenuous exercise stimulus. Therefore, chronically high doses in their provision are likely to be detrimental to the long term training effect [ 87 ].

For example, large doses of vitamins C and E have proven to have detrimental effects to cellular adaptation [ 88 , 89 ].

Antioxidant- and polyphenol-rich foods such as cherry and pomegranate juice have been found to enhance recovery following heavy training [ 90 , 91 , 92 , 93 , 94 ]. For example, 0. Similarly, Montmorency cherry juice has also been shown to enhance recovery following prolonged, repeat sprint activity in semi-professional male soccer players [ 91 ].

In addition, mL of pomegranate juice has been shown to reduce DOMS after strenuous exercise [ 92 , 94 ]. However, these findings should be interpreted with some caution as participants were fasted and restricted polyphenol based foods beforehand.

Theaflavin-enriched black tea extract supplementation in doses of mg daily for nine days has also been found to enhance recovery, reduce oxidative stress reduce muscle soreness in response to acute anaerobic intervals [ 96 ].

Thus, the potential beneficial effects of antioxidants and polyphenols to accelerate recovery are encouraging but more research is warranted using protocols which demonstrate greater ecological validity, especially in relation to soccer specific activity. Nevertheless, in situations where players have back-to-back matches with little time for recovery or in tournament situations where adaptation to training is likely not a key priority, certain antioxidant supplements and polyphenol-rich foods may be beneficial for recovery but chronic use should be avoided.

Omega-3 is found naturally in oily fish such as salmon, mackerel and sardines, and in a more concentration form as a fish oil supplement. Fish oil supplements contain the long chain polyunsaturated omega-3 fatty acids, eicosapentaenoic acid EPA and docosahexaenoic acid DHA.

It should be noted that the research on Omega-3 fatty acid supplements is conflicting as some studies show beneficial effects on reducing inflammation [ 97 ] and delayed onset muscle soreness [ 98 , 99 , ], whereas, other show no benefit [ , ]. Phillips and colleagues [ 97 ] found that fish oil supplementation reduced exercise-induced inflammation.

Similarly, other studies have found that 1. In contrast, other studies have found a reduction in oxidative stress following exercise with fish oil supplementation but no difference in DOMS [ ] and further studies have no effect on DOMS [ ].

Despite the inconsistencies regarding fish oil supplementation, there does seem to be some evidence for using Omega-3 fatty acid supplementation in doses of 1. Fixture scheduling possibly provides the biggest challenge to recovery in elite soccer. It is not unusual for top teams to have 3 games in a 10 day period in 3 different locations see Fig.

The timing of kick offs in these games varies from week to week as a consequence of increased television coverage. For example, a team could play a home match at h on a Saturday, travel to Europe to play an away match on Wednesday night at h and return to play another away match at h on the subsequent Saturday.

It is these types of scenarios where recovery strategies take on extra significance. The selection of foods and timing of intake in and around travel are critical factors for optimal recovery.

An example of recovery nutrition timeline after a match is shown in Fig. Support staff cannot always rely on external catering thus some foods need to be portable to away games without compromising on quality and in these situations, teams could take their own chef who can work closely with the sport nutritionist to devise suitable menus.

Moreover, sleep deprivation will become an issue as a result of late games so timing of recovery nutrition to optimise sleep quality is of significance and this has been reviewed elsewhere [ ]. A timeline guide for optimum recovery after match with a kick of time of to promote glycogen re-synthesis and repair for an 80 kg player.

It is easy to formulate a recovery nutrition strategy on paper but implementing it effectively and attaining player adherence in the elite environment can prove a difficult proposition.

This is particularly imperative during a period of congested fixtures where recovery time between matches is limited. This will provide an additional food option during recovery without compromising on the quality of nutrients.

For players, it would also be beneficial to set up a recovery station and buffet style food selection in the changing room after the game which incorporates high-quality sources of carbohydrate and protein recovery snacks.

This strategy will ensure that recovery nutrition is readily available after a game before they travel home. Support staff may also want to consider an individualised approach to recovery nutrition based on player position.

With modern technology such as Global Positioning System GPS and data obtained from match analysis such as total distance and high intensity distance covered, recovery strategies could be individualised.

For example, players working at higher intensities typically the full backs, and attacking midfielders would increase the amount of carbohydrate within the immediate recovery phase. Whereas, the goalkeepers would follow lower carbohydrate diet in order to match the lower energy expenditures.

The growing match play and training demands of a professional soccer player are putting a greater emphasis on the role of nutritional recovery in regaining performance and reducing the risk of injury.

Certain dietary practices should commence immediately after a competitive game or high intensity training session before the opportunity to fully optimise the recuperation process diminishes.

Carbohydrate replenishment should take precedence to replace the fuel lost to perform high intensity work with protein consumption playing an important role in muscle repair and rehydration aiding the overall recovery process. Daily strategies incorporating these key nutrients should become common practice on subsequent recovery days between fixtures, especially during congestive weeks.

Antioxidants and other nutrients can have a modulating role of the inflammatory process during these busy periods but their use needs be strategic rather than chronic to ensure adaptations to training are not blunted.

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