{"id":15233,"date":"2024-09-01T00:00:52","date_gmt":"2024-09-01T00:00:52","guid":{"rendered":"https:\/\/fitolympia.com\/?p=15233"},"modified":"2024-09-01T02:23:15","modified_gmt":"2024-09-01T02:23:15","slug":"nutrition-for-muscle-repair-and-recovery","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/na\/nutrition-for-muscle-repair-and-recovery\/","title":{"rendered":"Nutrition for muscle repair and recovery"},"content":{"rendered":"\n<p>Recovery is the return to a normal state of health, mind, or strength.<\/p>\n\n\n\n<p>Optimal recovery is best attained through an integrative approach, focusing on nutrition, sleep, and stress management.\u00a0<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>NUTRITION TO ENHANCE RECOVERY<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/blog.nasm.org\/hubfs\/nutrition-for-recovery.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Nutrition to enhance the recovery process should be prioritized as follows:<\/p>\n\n\n\n<p>1. Energy balance\/availability<br>2. Macronutrients<br>3. Micronutrients<br>4. Hydration<br>5. Nutrient timing<br>6. Supplements<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/blog.nasm.org\/hs-fs\/hubfs\/image-png-Mar-09-2021-09-17-04-81-PM.png?width=436&amp;name=image-png-Mar-09-2021-09-17-04-81-PM.png\" alt=\"chart for nutrition recovery\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">ENERGY BALANCE &amp; AVAILABILITY<\/h2>\n\n\n\n<p>Energy (calories) is the foundation of the repair process. Optimize your energy by focusing on the 3 Ts:<\/p>\n\n\n\n<p>1.&nbsp;<strong>Total-<\/strong>&nbsp;Match your caloric intake with your training\/activity requirements and goals.<br>2.&nbsp;<strong>Type-<\/strong>&nbsp;Focus on carbohydrates for energy and glycogen restoration, adequate-protein for repair and muscle protein synthesis, and healthy fats to minimize inflammation and support overall health.<br>3.&nbsp;<strong>Timing-<\/strong>&nbsp;Time your meals strategically around training sessions and competitions.<\/p>\n\n\n\n<p>Energy availability (EA) is the difference between energy intake (diet) and energy expenditure (exercise, training and competing, and NEAT- Non-Exercise Activity Thermogenesis). It is essential for health, performance, and recovery.<\/p>\n\n\n\n<p><strong>Low Energy Availability (LEA)<\/strong>&nbsp;occurs when there is an imbalance between energy intake and energy expenditure, resulting in an energy deficit.<\/p>\n\n\n\n<p>LEA can be unintentional, intentional, or psychopathological (e.g., disordered eating). It is a factor that can adversely impact reproductive, skeletal, and immune health, training, performance, and recovery, as well as a risk factor for both macro-and micronutrient deficiencies.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/blog.nasm.org\/hubfs\/image-png-Mar-09-2021-09-19-46-05-PM.png\" alt=\"energy balance chart\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">ENERGY AVAILABILITY FORMULA<\/h2>\n\n\n\n<p>Energy availability = (Energy intake (kJ) \u2212 Energy expenditure during exercise (kJ))\/fat-free mass (kg)<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">MACRONUTRIENTS<\/h2>\n\n\n\n<p><strong>CARBOHYDRATES<\/strong><\/p>\n\n\n\n<p>Carbohydrates (CHO) are the primary energy source for moderate-intense activity. A general carbohydrate guideline is to match needs with activity:<\/p>\n\n\n\n<p>\u25cf Low intensity\/skill-based: 3\u20135 g\/kg BW<br>\u25cf Moderate intensity: 5\u20137 g\/kg BW<br>\u25cf High intensity: 6\u201310 g\/kg BW<br>\u25cf Extreme: 8\u201312 g\/kg BW<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">CARBOHYDRATES AND RECOVERY<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.active.com\/Assets\/Nutrition\/460\/The-Role-of-Carbohydrates-in-Recovery.jpg?height=160&amp;mode=Thumbnail&amp;width=284\" alt=\"\"\/><\/figure>\n\n\n\n<p>During post-exercise recovery, optimal nutritional intake is essential to replenish endogenous substrate stores and facilitate muscle-damage repair and reconditioning. After exhaustive endurance-type exercise, muscle glycogen repletion forms the most critical factor determining the time needed to recover.<\/p>\n\n\n\n<p>The postexercise carbohydrate (CHO) recommendations are 1 g\/kg\/ BW hour for four hours, then match activity needs (see above). This is the most critical determinant of muscle glycogen synthesis.<\/p>\n\n\n\n<p>Since it is not always feasible to ingest such large amounts of CHO, the combined ingestion of a small amount of protein (0.2\u22120.4 g \u00b7 kg\u22121 \u00b7 hr\u22121) with less CHO (0.8 g \u00b7 kg\u22121 \u00b7 hr\u22121) stimulates endogenous insulin release. It results in similar muscle glycogen-repletion rates as the ingestion of 1.2 g \u00b7 kg\u22121 \u00b7 hr\u22121CHO.<\/p>\n\n\n\n<p>Consuming CHO and protein (4:1) during the early phases of recovery has been shown to affect subsequent exercise performance positively and could be of specific benefit for athletes involved in numerous training or competition sessions on the same or consecutive days.<\/p>\n\n\n\n<p>Carbohydrate dosing relative to resistance training should be commensurate with the intensity guidelines outlined above.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>PROTEIN FOR RECOVERY<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/bodybuilder-royalty-free-image-1595952209.jpg?crop=0.611xw:0.408xh;0.197xw,0.0877xh&amp;resize=640:*\" alt=\"\"\/><\/figure>\n\n\n\n<p>Optimum protein consumption is key to stimulating muscle protein synthesis and facilitating repair. Protein recovery guidelines for strength training include:<\/p>\n\n\n\n<p>\u25cf Protein Dose: 1.6\u20132.0 g\/kg Body Weight<br>\u25cf 0.25\u20130.5 g\/kg BW\/meal in 4 divided meals<br>\u25cf Branch Chain Amino Acids- Leucine dose: 3 g is optimal to stimulate muscle protein synthesis (whey is a good source)<br>\u25cf The addition of 50 g of carbohydrate with protein pre and post-exercise can decrease muscle breakdown<br>\u25cf Consuming 1\u20132 small protein-rich meals in the first 3 hours post-exercise can capture the peak of muscle protein synthesis<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">FAT<\/h2>\n\n\n\n<p>During the recovery process, fats are important as an energy source, hormone production, and inflammation reduction.<\/p>\n\n\n\n<p><strong>Essential Fatty Acid Balance<\/strong><\/p>\n\n\n\n<p>The Standard American Diet (SAD) is notoriously pro-inflammatory, with the Omega 6:Omega 3 greater than 4:1 (closer to 18:1).<\/p>\n\n\n\n<p>To reduce inflammation and enhance recovery, athletes should focus on getting the fats in their diet from dark green leafy vegetables, flax\/hemp seeds, walnuts, cold-water fish, grass-fed beef, omega-3 eggs; and limit omega-6 (vegetable and seed oils). Saturated fat should come from grass-fed, pasture-raised animals. Olive and avocado oils are good choices for cooking. (Simopoulos, A. P. 2008). Athletes should consume 20 to 35 percent of their calories from fat.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">MICRONUTRIENTS AND PHYTONUTRIENTS<\/h2>\n\n\n\n<p>Micronutrients include vitamins and minerals. They are required in small quantities to ensure normal metabolism, growth, and physical well-being.<\/p>\n\n\n\n<p>If your diet is 50-75% plant-based and includes healthy fats and adequate protein, you are likely to get the vitamins, minerals, and phytonutrients you need without having to rely on supplementation.<\/p>\n\n\n\n<p>Phytonutrients, also called phytochemicals, are chemicals produced by plants. Phytonutrient-rich foods include colorful fruits and vegetables, legumes, nuts, tea, cocoa, whole grains, and many spices. Phytonutrients can aid in the recovery process due to their anti-inflammatory properties.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>ANTIOXIDANTS-<\/strong>\u00a0TOO MUCH OF A GOOD THING?<\/h4>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/img.webmd.com\/dtmcms\/live\/webmd\/consumer_assets\/site_images\/article_thumbnails\/slideshows\/high_antioxidant_foods_to_try_slideshow\/1800x1200_high_antioxidant_foods_to_try_slideshow.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Reactive oxygen species (ROS) and reactive nitrogen species (RNS) are free radicals that are produced during exercise that can cause skeletal muscle damage, fatigue, and impair recovery. However, ROS and RNS also signal cellular adaptation processes.<\/p>\n\n\n\n<p>Many athletes attempt to combat the deleterious effects of ROS and RNS by ingesting antioxidant supplements (e.g., vitamins A, C, E and the minerals Se and Zn). Unfortunately, interfering with ROS\/RNS signaling in skeletal muscle during acute exercise may blunt favorable adaptations and can attenuate endurance training-induced. ROS\/RNS mediated enhancements in antioxidant capacity, mitochondrial biogenesis, cellular defense mechanisms, and insulin sensitivity.<\/p>\n\n\n\n<p>In addition, antioxidant supplementation can have harmful effects on the response to overload stress and high-intensity training, thereby adversely affecting skeletal muscle remodeling following resistance and high-intensity exercise.<\/p>\n\n\n\n<p>The bottom line is that physiological doses (from the diet) are beneficial, whereas supraphysiological doses (supplements) during exercise training may be detrimental to one&#8217;s gains and recovery.<br>(Merry, T. L., and Ristow, M. 2016)<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">HYDRATION<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/forteelements.com\/wp-content\/uploads\/2017\/09\/Hydration-during-Recovery-1024x683.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Water regulates body temperature, lubricates joints, and transports nutrients. Signs of dehydration can include fatigue, muscle cramps, and dizziness. During the recovery phase, staying hydrated can help stimulate blood flow to the muscles, which can reduce muscle pain. In addition, hydration can help flush out toxins which can exacerbate muscle soreness.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">ARE YOU DEHYDRATED?<\/h4>\n\n\n\n<ol class=\"wp-block-list\"><li>Clear &#8211; Good hydration, overhydrated to mild dehydration<\/li><li>Pale Yellow &#8211; Good hydration or mild dehydration<\/li><li>Bright Yellow &#8211; Mild to moderate dehydration or possibly taking vitamin&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<\/li><li>Orange\/Amber &#8211; Moderate to severe dehydration<\/li><li>Tea\/Apple Juice &#8211; Colored Severe dehydration<\/li><\/ol>\n\n\n\n<h4 class=\"wp-block-heading\">ENDURANCE SPORTS CONSIDERATIONS<\/h4>\n\n\n\n<p>\u25cf Early consumption of at least 150% of fluid lost with dilute sodium solution (&lt;\/= 50 mmol\/L, e.g., isotonic sports drink)<br>\u25cf Events greater than 90 minutes require pre-event hydration strategies 2\u20133 days prior (e.g., consume 400-600 mL of fluid every 2\u20133 hours containing Na 40\u2013100 mmol\/L)<br>\u25cf Aim to hydrate back to pre-race weight<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">HOMEMADE ELECTROLYTE RECOVERY DRINK<\/h4>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cloudfront-us-east-1.images.arcpublishing.com\/gray\/UZ4VNAFQCVJJBD5YPX4D2UL2X4.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u25cf 1\/2 cup fresh orange juice<br>\u25cf 1\/4 cup fresh lemon juice<br>\u25cf 2 cups raw coconut water<br>\u25cf 2 tbsp organic raw honey<br>\u25cf 1\/8 tsp Himalayan pink salt<\/p>\n\n\n\n<p>Blend ingredients and chill.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">NUTRIENT TIMING FOR RECOVERY<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/post.healthline.com\/wp-content\/uploads\/2020\/08\/alarm-clock-on-plate-wooden-spoon-fork-thumb.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Timing your nutrition for recovery should include ensuring pre-exercise meal(s) adequately fuel your activity and that you optimize your macronutrients, as mentioned above, to maintain glycogen stores and protein balance.<\/p>\n\n\n\n<p>While there is some debate with respect to the post-exercise \u201coptimum window,\u201d one should consider that it is likely that glycogen replenishment and protein consumption soon after exercise or an event can help optimize adaptations and recovery and minimize adrenal stress and catabolism.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">SUPPLEMENTS FOR RECOVERY<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0549\/2663\/9272\/articles\/best-post-workout-supplements-for-recovery-and-muscle-gains_1000x.jpg?v=1614950200\" alt=\"\"\/><\/figure>\n\n\n\n<p>Supplements can help enhance repair, but only when the foundation (energy, macros, micros, hydration, and timing) is covered. Supplements can be categorized based on how they support (not block) inflammation as well as their role in muscle, tendon, and bone repair.<br>Inflammation:<\/p>\n\n\n\n<p>Inflammation:<\/p>\n\n\n\n<p>\u25cf Bromelain: Generally about 500 mg 3x\/day away from food<br>\u25cf Curcumin: 500 mg 3x\/day (find a product with piperidine)<br>\u25cf Fish oil: 2000 mg 3x\/day<\/p>\n\n\n\n<p>Muscle Repair:<\/p>\n\n\n\n<p>\u25cf Adequate protein (see protein section)<br>\u25cf HMB (Beta-hydroxy-beta-methyl butyrate): 3g\/day<br>\u25cf Fish Oil: 4000 mg\/day<br>\u25cf Creatine Monohydrate: 5000 mg\/day for five days (in divided doses), followed by 3000 mg\/day<br>\u25cf Polyphenols (micronutrients from plant-based foods): Consume a variety of colorful fruits, vegetables, herbs, and spices. Tart cherry juice has been shown to aid in muscle repair and soreness.<\/p>\n\n\n\n<p>Tendon Repair:<\/p>\n\n\n\n<p>\u25cf Collagen or gelatin: 10g\/day<br>\u25cf Whey Protein: 20-40 g\/day (about 3-5 g Leucine)<br>\u25cf Nitrates: From food (e.g., beets and chard)- increases circulation<br>\u25cf Citrulline Malate: 6,000 \u2013 8,000 mg\/day- increases circulation<\/p>\n\n\n\n<p>Bone Repair:<\/p>\n\n\n\n<p>\u25cf Adequate Protein and Carbohydrates<br>\u25cf Calcium: Aim for 1200 mg mostly from food sources<br>\u25cf Vitamin D: Per blood work (optimal levels are 40\u201360 ng\/mL)<br><br>(Currell, Kevin., 2017) (Tipton, K. D., 2015)<\/p>\n\n\n\n<p>Recovery smoothie (makes about two servings)<\/p>\n\n\n\n<p>\u25cf 1 cup water<br>\u25cf 1 cup kale or spinach<br>\u25cf 1 peeled beet<br>\u25cf \u00bd cup frozen organic berries<br>\u25cf 1 banana<br>\u25cf \u00bd avocado<br>\u25cf \u00bd tsp raw cacao<br>\u25cf 30 g whey protein<br>\u25cf 2 tbsp ground flaxseed<\/p>\n\n\n\n<p>Blend ingredients and enjoy!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">MONITORING TRAINING AND RECOVERY<\/h2>\n\n\n\n<p>There are several key performance biomarkers that can be used to monitor training and recovery. These include:<\/p>\n\n\n\n<p>1. Nutrition and metabolic health<br>2. Hydration status<br>3. Muscle status<br>4. Endurance performance<br>5. Injury status and risk<br>6. Inflammation<\/p>\n\n\n\n<p>Through comprehensive monitoring of physiologic changes, training cycles can be designed that elicit maximal improvements in performance while minimizing overtraining and injury risk.<\/p>\n\n\n\n<p>Keep these in mind when you are doing\u00a0active recovery work.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/blog.nasm.org\/hubfs\/image-png-Mar-09-2021-09-49-43-31-PM.png\" alt=\"diet biomarker panel\"\/><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Recovery is the return to a normal state of health, mind, or strength. Optimal recovery is best attained through an 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