PART 2 – The best solutions to recover after physical performance

After a physical performance, it is important to supply all elements necessary for proper recovery in order to reboot the system after important oxidation, compensate the loss of nutrients, restore optimal communication between the cells and support muscle reconstruction.

Metabolism of carbohydrates and recovery

After an effort, the recovery process is very important. It is during the first hours that muscle glycogen recovery is the most effective. Consuming carbohydrates immediately after exercise, therefore, allows the muscles to have a better recovery and preparation for future sport activity.

The importance of natural amino-acids after the effort

After an effort, a protein intake is recommended for all types of sportsmen and sportswomen. Extensively used muscles suffer from more or less severe micro lesions that need to be repaired as quickly as possible (within the next two hours after the effort).
Proteins will help rebuild muscles and avoid soreness and stiffness through the recovery phase which starts upon the end of the physical effort[1][2]. Beyond the reconstruction of fibers, a targeted protein supply also helps ‘boost’ the whole organism: increase of muscle mass, improvement of muscle ‘quality’ for better future performances, support of immune function….

Antioxidants and micronutrients to counter the oxidation following physical effort

After an effort, maintaining an optimal level of antioxidant defences helps all sportsmen/women to recover faster and better. It prepares the body to future strains and helps achieve improved performances.

How to avoid intestinal pain and cramps during a marathon?

The runner’s trot is an embarrassing condition that can cause some marathon runners to give up running. Nearly 40% of runners[3]  who participate in a race can suffer from intestinal disorders.

This inconvenience is usually related to an ischemic reaction when the body blood supply to the intestines is reduced to fulfil the high demand for blood to the muscles. When the blood flow suddenly returns to the intestines and the ischemic reaction can occur and induce pain, cramps and in some cases diarrhoea.

Taking antioxidants before and after the effort will help prevent such condition.

With a balanced diet combined with targeted supplementation, you will be on your way to plan your exercise routine taking into account your body requirements to ensure optimal balance, performance, stamina and recovery.

 

Here is our previous article: PART 1 – The best solutions to support sports performance

Image Credit: Pixabay
Sources:
[1] Biolo G, Maggi SP, Williams BD, Tipton KD, Wolfe RR. Increased rates of muscle protein turnover and amino acid transport after resistance exercise in humans. Am J Physiol 1995, 268(3 Pt 1):E514-20. Excerpt of study here
[2] D. S. Willoughby, J. R. Stout, C. D. Wilborn. Effects of resistance training and protein plus amino acid supplementation on muscle anabolism, mass, and strength. May 2007, Volume 32, Issue 4, pp 467-477. First online: 20 September 2006. Complete study here
[3] https://www.santemagazine.fr/beaute-forme/sport/3-choses-a-savoir-sur-la-diarrhee-du-coureur-198835

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