Royal Parks Foundation Half Marathon 2011

Workshop 3.

Optimizing Recovery

Process of getting

the body back to

baseline

• Hydration

• Carbohydrate

• Protein

Base line

RecoveryExercise

The hypothesis behind recovery

-2000

-1500

-1000

-500

0

500

1000

1500

Pre-Ex. Post-Ex. 1 2 4 6

Net fluid

bala

nce (

ml)

Time (h)

Fluid volume and sodium concentration affects retention

23 mmol/L

528 mg/L

200%

150%

100%

50%

(Shirreffs et al., 1996)

-2000

-1500

-1000

-500

0

500

1000

1500

Pre-Ex. Post-Ex. 1 2 4 6

Net fluid

bala

nce (

ml)

Time (h)

Fluid volume and sodium concentration affects retention

61 mmol/L

1.4 g/L

200%

150%

100%

50%

(Shirreffs et al., 1996)

Recommendations:

• 150% fluid replenishment

should be consumed over

time

• Carbohydrate and

electrolytes aid palatability

• Electrolytes, particularly

sodium (40-60 mmol/L)

Muscle

gly

coge

n (

mm

ol/B

M)

0

80

60

20

100

120

726

High CHO diet

Low CHO diet

12 18 24 30 36 42 48 54 60 66

Tra

inin

g

Time (h)

40

Tra

inin

g

Tra

inin

g

Carbohydrate consumption affects muscle glycogen synthesis

To maximise glycogen

synthesis following high

intensity exercise:

• Supplement CHO in excess

of 1 g/kgBM after intense

exercise

• Continue to eat CHO every

2 h for up to 6 h post-

exercise

• Consume high GI CHOs

3 slices

150 g2 large

76g powder made

up to 500 ml

• Post-exercise carbohydrate

ingestion helps reduce

(whole body) protein

breakdown rates

• Post-exercise protein and/or

amino acid ingestion

reduces protein breakdown

and stimulates muscle

protein synthesis rates

There is no additional benefit of consuming >20 g of protein

post-exercise

(Moore et al., 2009

Muscle

FS

R (

%-h

-1)

0

0.10

0.05

0.15

0 10 20 30 40

Protein (g)

Protein source Absorption rate (g/h)

Egg protein raw 1.3

Pea flour 2.4

Egg protein cooked 2.8

Milk protein 3.5

Soy protein isolate 3.9

Free amino acids 4.3

Casein isolate 6.1

Whey isolate 8-10

(Bilsborough and Mann, 2007)

(Koopman et al., 2005)

Animal and milk proteins are more beneficial than soy, as it appears

leucine has high anabolic properties

FS

R (

%-h

-1)

0.00

0.06

0.12

CHO

0.10

0.08

0.04

0.02

CHO + PRO CHO + PRO + LEU

• Repletion of endogenous glycogen stores

• Repair muscle damage

• Facilitate skeletal muscle adaptive response

Recommendations:

• Ingest 15-20 g protein immediately post-exercise

• Eat sufficient protein at each meal (20-25 g)

• Repair muscle damage

• Protein ingestion triggers adaptation

Recommendations:

• Emphasise animal source proteins high in leucine e.g.

Whey

• Eat sufficient protein at each meal (20-25 g) to

maximise responses

• Protein should be consumed post-exercise

Recommendations:

• Consume 1.2-1.7 g/kgBM/d

of protein (84-119 g for a 70

kg individual)

• Consume 15-20 g of protein

within the first 30-60 min

• Preferably combine with 1.0-

1.2 g/kgBM of CHO

415 g Baked Beans

= 20 g of protein

1 egg = 6 g of protein

300 ml skimmed milk

= 10 g of protein

300 g potato, 100 g tuna & 80 g vegetables

= 72 g CHO & 32 g PRO

20 g CHO

15 g PRO

70 g cereal & 200 ml milk

= 87 g CHO & 18 g PRO

• For further information and nutritional fact

sheets, email:

• chris.mcmanus@lucozadesportscienceteam.com

or

• FACEBOOK: Chris – Lucozade Sport Scientist

• For product advice and sales visit:

• http://www.lucozadeshop.com/

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and Exercise Metabolism, 16, 129-152.

• Chryssanthopoulos, C., Williams, C., Nowitz, A., Kotsiopoulou, C. and Vleck, V. (2002). The effect of a high carbohydrate

meal on endurance running capacity. International Journal of Sport Nutrition and Exercise Metabolism, 12, 157-171.

• Jeukendrup, A.E. (2004). Carbohydrate intake during exercise and performance. Nutrition, 20, 669–677.

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• Koopman, R. et al. (2005). Combined ingestion of protein and free leucine with carbohydrate increases postexercise muscle

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• Moore et al. (2009). Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in

young men. American Journal of Clinical Nutrition, 89, 161-168.

• Sawka et al., (2007). ACSM Position Stand: Exercise and fluid replacement. Medicine and Science in Sports and

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• Schabort, E.J., Bosch, A.N., Weltan, S.M. and Noakes, T.D. (1999). The effect of a pre-exercise meal on time to fatigue

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