Basic Recovery Physiology

 

Nutrition

 

Carbohydrates:

Carbohydrate, protein and fat are the three macronutrients that make up our diets.  Typically carbohydrates make up about half of our energy intake and have the most accessible energy.

Carbohydrate loading has been discussed for decades because the carbohydrates are the key fuel for endurance activity.  Carbohydrates can be turned into energy much more quickly than fats or proteins.

 

When you are after an increase in available energy prior to an event, foods with a high GI (glycaemic index) will be your choice.

 

Sports Drinks

During competition the greatest contributions to energy come from fat and carbohydrates.  The majority of the carbohydrate usage is stored (endogenous).  However, this can be supplemented by ingested (exogenous) carbohydrates.  It can be the extra energy provided by exogenous carbohydrates that delays the onset of tiredness.  So far the most effective form of exogenous carbohydrates has been identified as sports drinks with around 7% carbohydrates based on equal portions of glucose and fructose.

 

Antioxidants:  An intense exercise campaign can generate increased free radicals (also know as RONS – reactive oxygen/nitrogen species).  Increased free radicals on a long term basis, creates the environment for some degenerative diseases.  Free radicals can be removed by antioxidants.  Common antioxidants include: increased vitamin intact (E and C) especially by weight of fresh fruit and vegetable juice; green tea.

 

45 Minute Post exercise Window

The body starts the recovery process immediately it has finished exercise and it needs energy to undertake this recovery process.  Unfortunately, much of the accessible energy has been used up in competition. Exogenous carbohydrates are likely to be the most accessible source of post exercise energy. In the first two hours after competition the muscles are more receptive to the recovery energy provided by carbohydrates. Some small amount of carbohydrates (50 grams) should be consumed as soon as possible after competition (especially within 45 minutes) so that the recovery process can begin.  Another 100 grams or so can be consumed within the next hour or so.

 

Hydration:

Our bodies run on water.  Keeping good hydration enables the body to operate and recover more effectively.  Develop good drinking habits.  Drink before you get thirsty.

 

Cool Down

 

Purpose of Cool Down:

Provides the body with a chance to adjust between a period of intense activity and rest.  Key to this adjustment is the removal of waste products.  This contributes to reduced muscle soreness and speeds up the recovery process.  It also enables a period of adjustment for heart and respiratory system.

 

Cool Down and Stretching

Stretching can be done concurrently with cool down because the body temperature is elevated.

 

Removing Waste Products and Supporting Muscle Recovery

 

Contrast Bathing

This is a technique sometimes used after particular strenuous exercise or when recovery needs to be hastened – eg when competing in a number of events close together.  It involves alternating hot and cold showers (or baths).   A cold shower will cause the blood to move away from large muscle groups and in so doing remove waste products from those muscles.  A hot shower will cause the blood to come rushing back in to those muscles and bring new oxygen to aid the recovery process.  

 

There is also some evidence that because the brain is interpreting two opposite signals (hot and cold) the nervous system will be stimulated and higher levels of arousal will be created.

 

Typically the hot part of shower will be two to three times as long as the cold part (probably because of the comfort factor).  Most beneficial when started within half an hour of completion of competition.  Start with 30 seconds of cold shower.  Repeat cycle 3 to 5 times.

 

Compression Skins are becoming increasingly popular amongst sports people to aid recovery because of the role compression plays in reducing swelling and improving alignment.

 

Time out

Sleep is the most essential aspect of a recovery program.  This can be supplemented by mental disengagement (eg meditation). 

 

 

  

Other Issues

Speed and agility drills are designed to improve foot speed, foot/ground contact and foot/body coordination.  While these are designed for land based athletes they also appear to be a great asset for water sports.