Recovery nutrition

Refuelling and rebuilding muscle tissue after training and racing is vital for future performance. This section looks at the latest research on the theory and practice of maximising your recovery.

Which whey to go? How to choose the right...

in Nutrition for endurance athletes, Recovery nutrition, Recovery strategies, Supplements, Weight management

The importance of post-exercise recovery cannot be overstated. If you can recover faster, you can train harder again sooner. And over time, this means getting bigger fitness gains, and with less chance of illness or injury. In recent years, sports nutritionists have come to understand that as well as carbohydrate and fluid, post-exercise protein is... MORE

A morning cuppa for recovery

in Nutrition for endurance athletes, Recovery nutrition, Supplements

Unlike many sports supplements on the market, caffeine has been rigorously tested and proven to improve endurance performance – especially during longer events. By stimulating the central nervous system, caffeine can fight fatigue, which helps maintain performance during the later stages of exercise. In recent years, caffeine has been further investigated, and studies suggest that... MORE

Better living through chemistry?

in Other, Recovery nutrition

In 1996, Fatboy Slim released his debut album, ‘Better Living Through Chemistry’. It’s certainly true that modern Chemistry has given as a wonderful array of new materials and compounds, which have profoundly benefited lives all around the globe. Moreover, advances in our understanding of food chemistry and technology means that today’s athletes now have access... MORE

Maximising the anabolic response to training

in High intensity training, Recovery nutrition, Recovery strategies, Strength, conditioning and flexibility

Nick Tiller presents six evidence-driven but seldom practised methods by which athletes can promote the anabolic process to maximise training adaptation, promote recovery and improve athletic performance. Anabolism is considered to be any state in which nitrogen is retained in lean body mass, and can occur via the stimulation of protein synthesis in the muscle... MORE

Carbohydrate loading is an important aspect of post exercise...

in Recovery nutrition

Loading up with carbohydrates during recovery from strenuous exercise promotes a high level of muscle glycogen resynthesis Loading up with carbohydrates during recovery from strenuous exercise promotes a high level of muscle glycogen resynthesis. But this does not necessarily translate into improved subsequent endurance performance, according to a new British study.The study examined the effects... MORE

Just how effective is a massage post exercise?

in Recovery nutrition

Research suggests that active recovery is the best way of enhancing lactate removal after exercise After exercise, one of the factors contributing to fatigue is the build-up of excess lactic acid in muscles. Massage has been advocated as a means of speeding up post-exercise recovery – it is claimed that this is due to three... MORE


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