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.

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

Running injuries: how to approach recovery training

in Recovery nutrition

Running places specific demands on the body, which lead to structural and functional adaptations In this article Matt Lancaster considers the management of the (often difficult) transition from injury to full training.Like any sport, running places specific demands on the body, which lead to structural and functional adaptations. A key difference between running and many... MORE

Post-exercise muscle recovery

in Recovery nutrition

The need to consume protein and carbohydrates after exercise has become the central plank of most post-exercise recovery strategies Since the dawn of sports nutrition as a scientific discipline, one issue has consistently dominated practitioners’ attention – the post-exercise ‘window of opportunity’ for muscle recovery. So entrenched is this concept in muscle recovery culture that... MORE

Glycogen levels need to be replenished post exercise

in Recovery nutrition

Glycogen synthesis: your post-exercise plan The importance of replenishing muscle glycogen stores as well as fluids after heavy exercise is well understood by sports scientists and coaches. But the relatively recent discovery that muscle glycogen synthesis is more rapid if carbohydrate is consumed immediately after exercise has focused attention on early post-race strategies to promote... MORE

Training strategy for protein consumption

in Recovery nutrition

There is more to protein intake than simply eating the right amount There’s more to protein nutrition than just eating the optimum amount; the timing of consumption and the type of protein selected can both impact on nitrogen balance; and there are a number of nutritional ‘co-factors’ that are either essential or useful in promoting... MORE

Reduce muscle fatigue with probiotic supplements

in Recovery nutrition

Probiotics combat fatigue problems in athletes Many athletes suffering from fatigue have an immune defect that can be reversed by taking probioticsupplements (which are believed to help fight illness by improving the balance of bacteria in the gut). That’s the implication of a new study from Australia, which examined 27 well-trained recreational athletes, nine of... MORE

Protein metabolism

in Recovery nutrition

Eating and recovery should protein replenishment start before exercise? When it comes to recovery from athletic endeavours, the notion that ‘it’s not just what you eat but when you eat it’ seems intuitively correct. For example, numerous studies have demonstrated that muscles are hungrier for refuelling after exercise than they are before, giving rise to... MORE

Food, drink and exercise: why timing is everything

in Recovery nutrition

How to maximise muscle glycogen For athletes, high-carbohydrate diets optimise muscle-glycogen levels, and high muscle-glycogen concentrations improve endurance-exercise performance. However, achieving these magnificent glycogen levels is not just a matter of eating plenty of carbs but also of timing your carbohydrate intake appropriately. If, for example, you load up on carbohydrate immediately after either endurance... MORE

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