Better Recovery, Better Performance
By Edmund Burke, Ph.D.
The ability of athletes to perform at peak levels during the season is limited by how quickly their muscles recover and repair themselves after strenuous training. Many factors contribute to recovery between training sessions and competition. However, nutrition, which may be the most important, is often neglected or misunderstood.
Many athletes firmly believe the best way to improve muscle performance is to train harder. However, research coming out of leading exercise physiology laboratories shows that the interval between training sessions is when most of the adaptations for increased muscle strength and endurance occur. Protein, carbohydrate and anti-oxidants taken in the correct balance after exercise can improve endurance, enhance muscle protein repair, and even reduce muscle damage.
The first important milestone in sports nutrition was the finding in the late 60’s that fluid and electrolyte replenishment plays an essential role in muscle performance. The second milestone, in the 70’s, defined the role of carbohydrate supplementation in extending endurance and speeding recovery. In the 90’s, research conducted at leading universities identified additional factors that influence muscle performance. These findings, coupled with previous research on hydration and carbohydrate utilization, have led to a new model to optimize muscle recovery: the R4 System. By understanding the science behind the four principles of the R4 System you can help your athletes make enormous strides in improving individual performance:
1. Restore electrolytes and water
2. Replenish glycogen stores rapidly
3. Reduce muscle and oxidative stress
4. Rebuild muscle protein
1. Restore Electrolytes and Water
Fluid and electrolyte replenishment is crucial in maintaining cardiovascular output and regulating body temperature during exercise. Elevations in body temperature can sharply impair performance. Studies have shown that fluid replacement must occur both during and after exercise. Electrolytes, now usually added to sports hydration drinks, can accelerate rehydration by speeding absorption of fluids. The key electrolytes are sodium potassium and magnesium. The normal thirst mechanism is usually not sufficient to restore fluid and electrolyte balance. Encourage your athletes to drink fluids containing electrolytes throughout and after each practice and game so they can return to normal body weight.
2. Replenish Glycogen Stores Rapidly
The role carbohydrate plays during exercise has shaped modern sports nutrition. Early studies primarily focused on replenishment of glycogen stores by consumption of a carbohydrate supplement both during and after exercise. The regulator of glycogen replenishment is the hormone insulin, which increases the transport of glucose from the blood into the muscle and stimulates the enzyme responsible for the conversion of glucose into glycogen. In addition to its vital role in glycogen replenishment, insulin speeds the protein rebuilding process.
A carbohydrate supplement composed of high Glycemic Index Carbohydrates (sources include glucose, bread, bagels, honey, raisins, most sports drinks) is more rapidly transported into the muscle cell in the critical post exercise period. Since enzymes responsible for manufacture of muscle glycogen are maximally stimulated 0-2 hours after exercise, a carbohydrate supplement must be taken in this time frame to optimize recovery. This is not always easy. Intense workouts decrease appetite, which is why a sports drink may offer an advantage. It helps in rehydration can easily deliver the proper nutrition to speed recovery and athletes find it easy to take.
Recent studies have shown that combining a carbohydrate supplement with protein can further stimulate glycogen replenishment. The ideal ratio of carbohydrate to protein is 4:1 (four grams of carbohydrate to one gram of protein.) This is a case where more is less. Too much protein (fat has a similar effect) taken in the immediate post-exercise period slows rehydration and glycogen replenishment. At a 4:1 ratio one gets the benefits of protein without having a negative effect on fluid replacement.
2. Reduce Oxidative and Muscle Stress
The muscle cell undergoes considerable trauma during exercise. This trauma leads to soreness and the need to rebuild protein. It is only recently that the causes of muscle cell damage have been defined. During exercise there is a buildup of free radicals. Free radicals are largely responsible for damage to the muscle cell membrane. This is called oxidative stress. Antioxidants such as Vitamin C and E have been shown to reduce free radical buildup during exercise and protect against muscle damage.
3. Rebuild Muscle Protein
Repair of damaged muscle proteins begins immediately after exercise. Insulin stimulates muscle repair by increasing amino acid transport into the muscle. Protein is one of the most widely discussed nutrients in the sports world. Most athletes get enough protein in their diet. However, athletes who undergo heavy physical training should take extra protein to help offset tissue damage.
Making Science Practical
Confirmation of the R4 System in improving muscle performance comes from two studies recently presented at the American College of Sports Medicine’s annual meeting. The researchers found that a sports drink based on the R4 system, when compared to the leading sports drink:
· Increased endurance performance by 56%
· Reduced total free radical buildup by 69%
· Decreased muscle damage by 36%
· Produced equivalent rates of rehydration
These studies provide powerful support of the benefits of the R4 System in enhancing muscle performance. Sports drinks that contain antioxidants, carbohydrate and protein in a 4:1 ratio can play an integral role in the training regimen of all athletes because they can help speed recovery, prevent muscle damage, rebuild protein, and do it safely.
It is important for coaches and trainers to become involved in providing nutritional guidance to their athletes. Proper nutrition is as important as strategy, equipment and training intensity as a tool for success. Nutritional principles should be an essential element in every sports program.
<!-- / message --><!-- sig -->__________________
By Edmund Burke, Ph.D.
The ability of athletes to perform at peak levels during the season is limited by how quickly their muscles recover and repair themselves after strenuous training. Many factors contribute to recovery between training sessions and competition. However, nutrition, which may be the most important, is often neglected or misunderstood.
Many athletes firmly believe the best way to improve muscle performance is to train harder. However, research coming out of leading exercise physiology laboratories shows that the interval between training sessions is when most of the adaptations for increased muscle strength and endurance occur. Protein, carbohydrate and anti-oxidants taken in the correct balance after exercise can improve endurance, enhance muscle protein repair, and even reduce muscle damage.
The first important milestone in sports nutrition was the finding in the late 60’s that fluid and electrolyte replenishment plays an essential role in muscle performance. The second milestone, in the 70’s, defined the role of carbohydrate supplementation in extending endurance and speeding recovery. In the 90’s, research conducted at leading universities identified additional factors that influence muscle performance. These findings, coupled with previous research on hydration and carbohydrate utilization, have led to a new model to optimize muscle recovery: the R4 System. By understanding the science behind the four principles of the R4 System you can help your athletes make enormous strides in improving individual performance:
1. Restore electrolytes and water
2. Replenish glycogen stores rapidly
3. Reduce muscle and oxidative stress
4. Rebuild muscle protein
1. Restore Electrolytes and Water
Fluid and electrolyte replenishment is crucial in maintaining cardiovascular output and regulating body temperature during exercise. Elevations in body temperature can sharply impair performance. Studies have shown that fluid replacement must occur both during and after exercise. Electrolytes, now usually added to sports hydration drinks, can accelerate rehydration by speeding absorption of fluids. The key electrolytes are sodium potassium and magnesium. The normal thirst mechanism is usually not sufficient to restore fluid and electrolyte balance. Encourage your athletes to drink fluids containing electrolytes throughout and after each practice and game so they can return to normal body weight.
2. Replenish Glycogen Stores Rapidly
The role carbohydrate plays during exercise has shaped modern sports nutrition. Early studies primarily focused on replenishment of glycogen stores by consumption of a carbohydrate supplement both during and after exercise. The regulator of glycogen replenishment is the hormone insulin, which increases the transport of glucose from the blood into the muscle and stimulates the enzyme responsible for the conversion of glucose into glycogen. In addition to its vital role in glycogen replenishment, insulin speeds the protein rebuilding process.
A carbohydrate supplement composed of high Glycemic Index Carbohydrates (sources include glucose, bread, bagels, honey, raisins, most sports drinks) is more rapidly transported into the muscle cell in the critical post exercise period. Since enzymes responsible for manufacture of muscle glycogen are maximally stimulated 0-2 hours after exercise, a carbohydrate supplement must be taken in this time frame to optimize recovery. This is not always easy. Intense workouts decrease appetite, which is why a sports drink may offer an advantage. It helps in rehydration can easily deliver the proper nutrition to speed recovery and athletes find it easy to take.
Recent studies have shown that combining a carbohydrate supplement with protein can further stimulate glycogen replenishment. The ideal ratio of carbohydrate to protein is 4:1 (four grams of carbohydrate to one gram of protein.) This is a case where more is less. Too much protein (fat has a similar effect) taken in the immediate post-exercise period slows rehydration and glycogen replenishment. At a 4:1 ratio one gets the benefits of protein without having a negative effect on fluid replacement.
2. Reduce Oxidative and Muscle Stress
The muscle cell undergoes considerable trauma during exercise. This trauma leads to soreness and the need to rebuild protein. It is only recently that the causes of muscle cell damage have been defined. During exercise there is a buildup of free radicals. Free radicals are largely responsible for damage to the muscle cell membrane. This is called oxidative stress. Antioxidants such as Vitamin C and E have been shown to reduce free radical buildup during exercise and protect against muscle damage.
3. Rebuild Muscle Protein
Repair of damaged muscle proteins begins immediately after exercise. Insulin stimulates muscle repair by increasing amino acid transport into the muscle. Protein is one of the most widely discussed nutrients in the sports world. Most athletes get enough protein in their diet. However, athletes who undergo heavy physical training should take extra protein to help offset tissue damage.
Making Science Practical
Confirmation of the R4 System in improving muscle performance comes from two studies recently presented at the American College of Sports Medicine’s annual meeting. The researchers found that a sports drink based on the R4 system, when compared to the leading sports drink:
· Increased endurance performance by 56%
· Reduced total free radical buildup by 69%
· Decreased muscle damage by 36%
· Produced equivalent rates of rehydration
These studies provide powerful support of the benefits of the R4 System in enhancing muscle performance. Sports drinks that contain antioxidants, carbohydrate and protein in a 4:1 ratio can play an integral role in the training regimen of all athletes because they can help speed recovery, prevent muscle damage, rebuild protein, and do it safely.
It is important for coaches and trainers to become involved in providing nutritional guidance to their athletes. Proper nutrition is as important as strategy, equipment and training intensity as a tool for success. Nutritional principles should be an essential element in every sports program.
<!-- / message --><!-- sig -->__________________
