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Royal Parks Half Marathon Workshop 3
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Royal Parks Foundation Half Marathon 2011
Workshop 3.
Optimizing Recovery
Process of getting
the body back to
baseline
• Hydration
• Carbohydrate
• Protein
Base line
RecoveryExercise
The hypothesis behind recovery
-2000
-1500
-1000
-500
0
500
1000
1500
Pre-Ex. Post-Ex. 1 2 4 6
Net fluid
bala
nce (
ml)
Time (h)
Fluid volume and sodium concentration affects retention
23 mmol/L
528 mg/L
200%
150%
100%
50%
(Shirreffs et al., 1996)
-2000
-1500
-1000
-500
0
500
1000
1500
Pre-Ex. Post-Ex. 1 2 4 6
Net fluid
bala
nce (
ml)
Time (h)
Fluid volume and sodium concentration affects retention
61 mmol/L
1.4 g/L
200%
150%
100%
50%
(Shirreffs et al., 1996)
Recommendations:
• 150% fluid replenishment
should be consumed over
time
• Carbohydrate and
electrolytes aid palatability
• Electrolytes, particularly
sodium (40-60 mmol/L)
Muscle
gly
coge
n (
mm
ol/B
M)
0
80
60
20
100
120
726
High CHO diet
Low CHO diet
12 18 24 30 36 42 48 54 60 66
Tra
inin
g
Time (h)
40
Tra
inin
g
Tra
inin
g
Carbohydrate consumption affects muscle glycogen synthesis
To maximise glycogen
synthesis following high
intensity exercise:
• Supplement CHO in excess
of 1 g/kgBM after intense
exercise
• Continue to eat CHO every
2 h for up to 6 h post-
exercise
• Consume high GI CHOs
3 slices
150 g2 large
76g powder made
up to 500 ml
• Post-exercise carbohydrate
ingestion helps reduce
(whole body) protein
breakdown rates
• Post-exercise protein and/or
amino acid ingestion
reduces protein breakdown
and stimulates muscle
protein synthesis rates
There is no additional benefit of consuming >20 g of protein
post-exercise
(Moore et al., 2009
Muscle
FS
R (
%-h
-1)
0
0.10
0.05
0.15
0 10 20 30 40
Protein (g)
Protein source Absorption rate (g/h)
Egg protein raw 1.3
Pea flour 2.4
Egg protein cooked 2.8
Milk protein 3.5
Soy protein isolate 3.9
Free amino acids 4.3
Casein isolate 6.1
Whey isolate 8-10
(Bilsborough and Mann, 2007)
(Koopman et al., 2005)
Animal and milk proteins are more beneficial than soy, as it appears
leucine has high anabolic properties
FS
R (
%-h
-1)
0.00
0.06
0.12
CHO
0.10
0.08
0.04
0.02
CHO + PRO CHO + PRO + LEU
• Repletion of endogenous glycogen stores
• Repair muscle damage
• Facilitate skeletal muscle adaptive response
Recommendations:
• Ingest 15-20 g protein immediately post-exercise
• Eat sufficient protein at each meal (20-25 g)
• Repair muscle damage
• Protein ingestion triggers adaptation
Recommendations:
• Emphasise animal source proteins high in leucine e.g.
Whey
• Eat sufficient protein at each meal (20-25 g) to
maximise responses
• Protein should be consumed post-exercise
Recommendations:
• Consume 1.2-1.7 g/kgBM/d
of protein (84-119 g for a 70
kg individual)
• Consume 15-20 g of protein
within the first 30-60 min
• Preferably combine with 1.0-
1.2 g/kgBM of CHO
415 g Baked Beans
= 20 g of protein
1 egg = 6 g of protein
300 ml skimmed milk
= 10 g of protein
300 g potato, 100 g tuna & 80 g vegetables
= 72 g CHO & 32 g PRO
20 g CHO
15 g PRO
70 g cereal & 200 ml milk
= 87 g CHO & 18 g PRO
• For further information and nutritional fact
sheets, email:
• chris.mcmanus@lucozadesportscienceteam.com
or
• FACEBOOK: Chris – Lucozade Sport Scientist
• For product advice and sales visit:
• http://www.lucozadeshop.com/
• Bilsborough, S and Mann, N. (2006). A review of issues of dietary intake in humans. International Journal of Sport Nutrition
and Exercise Metabolism, 16, 129-152.
• Chryssanthopoulos, C., Williams, C., Nowitz, A., Kotsiopoulou, C. and Vleck, V. (2002). The effect of a high carbohydrate
meal on endurance running capacity. International Journal of Sport Nutrition and Exercise Metabolism, 12, 157-171.
• Jeukendrup, A.E. (2004). Carbohydrate intake during exercise and performance. Nutrition, 20, 669–677.
• Jeukendrup, A.E. And Gleeson, M. (2004). Sports Nutrition: An introduction to energy production and performance. Human
Kinetics.
• Kenefick, R.W., Cheuvront, S.N., Palombo, L.J., Ely, B.R. and Sawka, M.N. (2010). Skin temperature modifies the impact of
hypohydration on aerobic exercise performance. Journal of Applied Physiology, 109, 79-86.
• Koopman, R. et al. (2005). Combined ingestion of protein and free leucine with carbohydrate increases postexercise muscle
protein synthesis in vivo in male subjects. American Journal of Physiology, Endocrinology and Metabolism, 288, 645-653.
• Moore et al. (2009). Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in
young men. American Journal of Clinical Nutrition, 89, 161-168.
• Sawka et al., (2007). ACSM Position Stand: Exercise and fluid replacement. Medicine and Science in Sports and
Exercise, 39, 377-390.
• Schabort, E.J., Bosch, A.N., Weltan, S.M. and Noakes, T.D. (1999). The effect of a pre-exercise meal on time to fatigue
during prolonged cycling exercise. Medicine and Science in Sports and Exercise, 31, 464-471.
• Shirreffs, S.M. (2010). Hydration: Special issues for playing football in warm and hot environments. Scandinavian Journal of
Medicine and Science in Sports, 20, 90-94.
• Shirreffs, S.M., Taylor, A.J., Leiper, J.B. And Maughan, R.J. (1996). Post-exercise rehydration in man: effects of volume
consumed and drink sodium content. Medicine and Science in Sports and Exercise, 28, 1260-1271.
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