Nutritional strategies for post-exercise recovery: a review
DOI:
https://doi.org/10.17159/2078-516X/2011/v23i1a370Abstract
Finding the optimal nutrition regimen for enhanced recovery is fundamental in enhancing exercise training and performance. Therefore, research has aimed to examine post-exercise nutritional strategies for optimal recovery. Because muscle glycogen is the primary substrate utilised during high-intensity exercise, it must be replenished. Recent research has examined the effectiveness on recovery of adding protein to a post-exercise carbohydrate beverage. This review summarises and analyses the literature on nutritional strategies aimed at enhancing various indicators of post-exercise recovery: glycogen resynthesis, muscle damage and performance. Furthermore, the literature on Medline and Pubmed comparing the effectiveness of carbohydrate-only (CHO) beverage with a carbohydrate:protein (CHO:PRO) beverage on maximising recovery was reviewed. The methods and results of studies regarding post-exercise nutritional strategies for recovery were analysed. primary results of this review suggest that the optimal timing in regard to post-exercise nutritional strategies for maximal glycogen resynthesis is within the first 30 minutes after exercise. The literature suggests that 1.0 - 1.5 g.kg-1h-1 of carbohydrate ingested at 2-hour intervals after exercise for up to 6 hours may be optimal for recovery. The addition of protein to a post-exercise meal may supply additional amino acids necessary for muscle repair creating an anabolic condition.
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Copyright (c) 2011 South African Journal of Sports Medicine
This work is licensed under a Creative Commons Attribution 4.0 International License.
The South African Journal of Sports Medicine reserves copyright of the material published. The work is licensed under a Creative Commons Attribution 4.0 (CC BY 4.0) International License. Material submitted for publication in the South African Journal of Sports Medicine is accepted provided it has not been published elsewhere. The South African Journal of Sports Medicine does not hold itself responsible for statements made by the authors.
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