{"id":7957,"date":"2018-07-13T10:00:57","date_gmt":"2018-07-13T15:00:57","guid":{"rendered":"https:\/\/publicaffairs-sme.com\/Community\/?p=7957"},"modified":"2018-07-12T15:04:51","modified_gmt":"2018-07-12T20:04:51","slug":"refuel-repair-rehydrate-revitalize","status":"publish","type":"post","link":"https:\/\/publicaffairs-sme.com\/Community\/2018\/07\/13\/refuel-repair-rehydrate-revitalize\/","title":{"rendered":"REFUEL, REPAIR, REHYDRATE &#038; REVITALIZE!"},"content":{"rendered":"<h1 class=\"entry-title\">SPORTS NUTRITION FOR OPTIMUM RECOVERY<\/h1>\n<p>&nbsp;<\/p>\n<p>Whether you\u2019ve just finished a HIIT workout, completed a CrossFit WOD, hit your PR or finished a triathlon, your focus should move from performance to recovery. This involves:<span id=\"more-6468\"><\/span><\/p>\n<ul>\n<li>Refueling<\/li>\n<li>Repairing<\/li>\n<li>Rehydrating<\/li>\n<li>Revitalizing<\/li>\n<\/ul>\n<p>Evidence-based strategies to enhance the recovery process should focus on:<\/p>\n<ul>\n<li>Energy balance<\/li>\n<li>Macronutrients<\/li>\n<li>Micronutrients<\/li>\n<li>Hydration<\/li>\n<li>Nutrient timing<\/li>\n<li>Supplements<\/li>\n<\/ul>\n<h3><strong>ENERGY BALANCE<\/strong><\/h3>\n<p>Energy (calories) is the foundation of the repair process. Optimize your energy by focussing on the 3 Ts:<\/p>\n<ol>\n<li><strong>Total<\/strong>\u2013 Match your caloric intake with your training\/activity requirements and goals. Not eating enough stresses your nervous system and adrenals and may delay the recovery process.<\/li>\n<li><strong>Type<\/strong>\u2013 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.<\/li>\n<li><strong>Timing<\/strong>\u2013 Time your meals strategically around training sessions and competitions.<\/li>\n<\/ol>\n<p>Energy availability is essential for performance and recovery.&nbsp;Energy availability is the difference between energy intake (diet) and energy expenditure (exercise, training and competing, and NEAT- non-exercise activity thermogenesis).<\/p>\n<p><strong>Low Energy Availability (LEA)<\/strong>&nbsp;occurs when there is an imbalance between the&nbsp;<a href=\"http:\/\/www.nasm.org\/FNS\" target=\"_blank\" rel=\"noopener\">energy intake<\/a>(calories from carbohydrates, proteins and fats) and energy expenditure, resulting in an energy deficit. Affecting both men and women, LEA can be inadvertent, 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<p><strong>Are you at risk for LEA?<\/strong><\/p>\n<table width=\"468\">\n<tbody>\n<tr>\n<td width=\"468\">Performing multiple training sessions daily\/weeklyIrregular eating patterns\n<p>Failing to meet your energy needs<\/p>\n<p>Unrealistic\/unsupervised calorie restriction to make your weight<\/p><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><strong>&nbsp;<\/strong><\/p>\n<p><strong>Signs &amp; Symptoms of Poor Energy Management<\/strong><\/p>\n<table width=\"486\">\n<tbody>\n<tr>\n<td width=\"233\">Chronic fatigueAnemia\/low serum iron\n<p>Recurring infections and\/or illnesses<\/p>\n<p>Depression and\/or irritability<\/p>\n<p>Disordered eating<\/p>\n<p>Irregular menstrual cycles<\/p>\n<p>Abnormal or unplanned weight loss<\/p>\n<p>Gastrointestinal problems<\/p>\n<p>Decreased bone mineral density<\/p><\/td>\n<td width=\"254\">Inability to gain or build muscle or strengthRecurrent injuries\n<p>Training hard but not improving performance<\/p>\n<p>Poor performance<\/p>\n<p>Decreased muscle strength and power<\/p>\n<p>Poor healing\/recovery<\/p>\n<p>Stress fractures<\/p>\n<p>&nbsp;<\/p><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><strong>&nbsp;<\/strong><\/p>\n<p><strong>Practical Strategies to Meet Your Energy Needs<\/strong><\/p>\n<table width=\"468\">\n<tbody>\n<tr>\n<td width=\"234\">Aim for three meals and snacksAdjust your intake based on your activity needs\n<p>Supplement with additional snacks and protein shakes to meet the energy demands of your training, if necessary<\/p>\n<p>&nbsp;<\/p><\/td>\n<td width=\"234\">Develop realistic and health-minded performance and body composition goalsSet realistic timelines for any weight loss or body composition changes\n<p>Follow well-planned and personalized training and nutrition strategies that can best prepare you to perform and stay healthy<\/p><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><strong>&nbsp;<\/strong><strong>&nbsp;<\/strong><\/p>\n<p><strong>Determining Your Energy Needs<\/strong><\/p>\n<p>There are a number of online calculators that can help you estimate your Resting Metabolic Rate (RMR) and Activity Energy Expenditure to determine your Total Daily Energy Expenditure and optimum energy requirements.<\/p>\n<p><a href=\"http:\/\/www.bmi-calculator.net\/bmr-calculator\/\" target=\"_blank\" rel=\"noopener\">http:\/\/www.bmi-calculator.net\/bmr-calculator\/<\/a><\/p>\n<p><a href=\"https:\/\/tdeecalculator.net\/\" target=\"_blank\" rel=\"noopener\">https:\/\/tdeecalculator.net\/<\/a><\/p>\n<p>Bottom Line- Meet your energy needs by matching your caloric intake with expenditure.<\/p>\n<h3><strong>MACRONUTRIENTS<\/strong><\/h3>\n<p>Macronutrients are both energy substrates and signaling molecules that can be strategically manipulated in order to ensure adequate recovery.<\/p>\n<h3>CARBOHYDRATES:<\/h3>\n<p>Carbohydrates (sugars, starches and fibers) are the primary energy source for moderate-intense activity. They can be categorized according to their glycemic effect.<\/p>\n<p><strong>High Glycemic&nbsp;<\/strong>(e.g., simple sugars)- rapid increase in blood glucose and insulin<\/p>\n<p><strong>Low Glycemic&nbsp;<\/strong>(e.g., complex fibrous foods)- slow increase in blood glucose<\/p>\n<p><strong>General Carbohydrate Guidelines:<\/strong><\/p>\n<p>Match needs based on activity:<\/p>\n<ul>\n<li>Low intensity\/skill based: 3\u20135 g\/kg BW<\/li>\n<li>Moderate intensity: 5\u20137 g\/kg BW<\/li>\n<li>High intensity: 6\u201310 g\/kg BW<\/li>\n<li>Extreme: 8\u201312 g\/kg BW<\/li>\n<\/ul>\n<p><strong>Carbohydrates For Recovery<\/strong><\/p>\n<p>During postexercise recovery, optimal nutritional intake is important to replenish endogenous substrate stores and to facilitate muscle-damage repair and reconditioning.&nbsp;After exhaustive endurance-type exercise, muscle glycogen repletion forms the most important factor determining the time needed to recover.<\/p>\n<p>The postexercise&nbsp;<a href=\"http:\/\/blog.nasm.org\/nutrition\/carbohydrates-really-bad\/\" target=\"_blank\" rel=\"noopener\">carbohydrate<\/a>&nbsp;(CHO) recommendations is 1 g\/kg\/ BW hour for four hours, then match activity needs (see above). This is the most important determinant of muscle glycogen synthesis.<\/p>\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<sup>\u22121<\/sup>&nbsp;\u00b7 hr<sup>\u22121<\/sup>) with less CHO (0.8 g \u00b7 kg<sup>\u22121<\/sup>&nbsp;\u00b7 hr<sup>\u22121<\/sup>) stimulates endogenous insulin release and results in similar muscle glycogen-repletion rates as the ingestion of 1.2 g \u00b7 kg<sup>\u22121<\/sup>&nbsp;\u00b7 hr<sup>\u22121<\/sup>CHO.<\/p>\n<p>Additionally, postexercise protein and\/or amino acid administration is warranted to stimulate muscle protein synthesis, inhibit protein breakdown, and allow net muscle protein accretion. The consumption of ~20 g intact protein, or an equivalent of ~9 g essential amino acids, has been reported to maximize muscle protein synthesis rates during the first hours of postexercise recovery.<\/p>\n<p>Consuming CHO and protein (4:1) during the early phases of recovery has been shown to positively affect subsequent exercise performance and could be of specific benefit for athletes involved in multiple training or competition sessions on the same or consecutive days.<\/p>\n<p>(Burke, L. M. 2015) (Smith-Ryan, A., &amp; Antonio, J. 2013)&nbsp;(Beelen, M., et al. 2010)<\/p>\n<p>Carbohydrate dosing relative to resistance training should be commensurate with intensity guidelines outlined under the carbohydrate section.<\/p>\n<h3><strong>PROTEINS:<\/strong><\/h3>\n<p>Large macromolecules of one or more long chains of amino acid residues.<\/p>\n<p><strong>Protein functions:<\/strong><\/p>\n<ul>\n<li>Catalyzing metabolic reactions<\/li>\n<li>DNA replication<\/li>\n<li>Transporting molecules<\/li>\n<li>Muscle Protein Synthesis (MPS)<\/li>\n<li>Energy supply<\/li>\n<\/ul>\n<p><strong>Sources:<\/strong><\/p>\n<p><noscript><img decoding=\"async\" class=\"alignright size-medium wp-image-4007\" src=\"http:\/\/blog.nasm.org\/wp-content\/uploads\/sites\/5\/2016\/04\/iStock_000058613244_PUFA-Feature-Image-Sized-300x200.jpg\" sizes=\"(max-width: 300px) 100vw, 300px\" srcset=\"https:\/\/blog.nasm.org\/wp-content\/uploads\/sites\/5\/2016\/04\/iStock_000058613244_PUFA-Feature-Image-Sized-300x200.jpg 300w, https:\/\/blog.nasm.org\/wp-content\/uploads\/sites\/5\/2016\/04\/iStock_000058613244_PUFA-Feature-Image-Sized-768x511.jpg 768w, https:\/\/blog.nasm.org\/wp-content\/uploads\/sites\/5\/2016\/04\/iStock_000058613244_PUFA-Feature-Image-Sized-360x240.jpg 360w, https:\/\/blog.nasm.org\/wp-content\/uploads\/sites\/5\/2016\/04\/iStock_000058613244_PUFA-Feature-Image-Sized-750x499.jpg 750w, https:\/\/blog.nasm.org\/wp-content\/uploads\/sites\/5\/2016\/04\/iStock_000058613244_PUFA-Feature-Image-Sized.jpg 865w\" alt width=\"300\" height=\"200\"><\/noscript><img decoding=\"async\" class=\"alignright size-medium wp-image-4007 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20300%20200%22%3E%3C%2Fsvg%3E\" sizes=\"(max-width: 300px) 100vw, 300px\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20300%20200%22%3E%3C%2Fsvg%3E 300w\" alt width=\"300\" height=\"200\" data-srcset=\"https:\/\/blog.nasm.org\/wp-content\/uploads\/sites\/5\/2016\/04\/iStock_000058613244_PUFA-Feature-Image-Sized-300x200.jpg 300w, https:\/\/blog.nasm.org\/wp-content\/uploads\/sites\/5\/2016\/04\/iStock_000058613244_PUFA-Feature-Image-Sized-768x511.jpg 768w, https:\/\/blog.nasm.org\/wp-content\/uploads\/sites\/5\/2016\/04\/iStock_000058613244_PUFA-Feature-Image-Sized-360x240.jpg 360w, https:\/\/blog.nasm.org\/wp-content\/uploads\/sites\/5\/2016\/04\/iStock_000058613244_PUFA-Feature-Image-Sized-750x499.jpg 750w, https:\/\/blog.nasm.org\/wp-content\/uploads\/sites\/5\/2016\/04\/iStock_000058613244_PUFA-Feature-Image-Sized.jpg 865w\" data-src=\"http:\/\/blog.nasm.org\/wp-content\/uploads\/sites\/5\/2016\/04\/iStock_000058613244_PUFA-Feature-Image-Sized-300x200.jpg\"><\/p>\n<p><strong>Complete&nbsp;<\/strong>(All essential amino acids)- Animal products: beef, poultry, pork, lamb, fish, eggs, dairy<\/p>\n<p><strong>Incomplete-&nbsp;<\/strong>Plant products (Quinoa and soy are complete proteins, but there is an energy trade off, i.e., more calories\/serving to get the same amount of leucine)<\/p>\n<p><strong>Protein and Recovery<\/strong><\/p>\n<p>Optimum protein consumption is a key to minimizing catabolism, stimulating muscle protein synthesis and facilitating repair.<\/p>\n<p>Protein Recovery Guidelines For Strength Training:<\/p>\n<ul>\n<li>Protein Dose: 1.6\u20132.0 g\/kg BW<\/li>\n<li>25\u20130.5 g\/kg BW\/meal in 4 divided meals<\/li>\n<li>Branch Chain Amino Acids- Leucine dose: 3 g is optimal to stimulate muscle protein synthesis (whey is a good source)<\/li>\n<li>The addition of 50 g of carbohydrate with protein pre- and post-exercise can decrease muscle breakdown<\/li>\n<li>Consuming 1\u20132 small protein rich meals in the first 3 hours post-exercise can capture the peak of muscle protein synthesis<\/li>\n<\/ul>\n<p>(Dreyer, H. C., Drummond, et al. 2008) (Norton, L. E., &amp; Layman, D. K. 2006) (Smith-Ryan, A., &amp; Antonio, J. 2013) (Naderi, A. et al. 2016)<\/p>\n<h3><strong>FATS:<\/strong><\/h3>\n<p>Fats and oils are categorized according to the number and bonding of the carbon atoms in the aliphatic chain. The degree of saturation determines the melting point and stability.<\/p>\n<p>Saturated fats \u2013 no double bonds. Solid at room temperature.<\/p>\n<p>Unsaturated fats \u2013 one or more double bonds. Liquid at room temperature.<\/p>\n<p><strong>Functions:<\/strong><\/p>\n<ul>\n<li>Energy source and energy storage<\/li>\n<li>Hormone production<\/li>\n<\/ul>\n<h3><strong>Essential Fatty Acid Balance<\/strong><\/h3>\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<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.<\/p>\n<p>(Simopoulos, A. P. 2008)<\/p>\n<p><strong>Fish Oil for Repair and Recovery<\/strong><\/p>\n<p>DOSE:&nbsp;AHA recommends 1 g\/day for general health.&nbsp;To reduce soreness: 6 g dose, spread over the course of a day.<\/p>\n<p>(Smith-Ryan, A., &amp; Antonio, J. 2013)<\/p>\n<h4><noscript><img decoding=\"async\" class=\"alignright size-medium wp-image-6488\" src=\"http:\/\/blog.nasm.org\/wp-content\/uploads\/sites\/5\/2018\/03\/Refuel-iStock-655310788-300x200.jpg\" sizes=\"(max-width: 300px) 100vw, 300px\" srcset=\"https:\/\/blog.nasm.org\/wp-content\/uploads\/sites\/5\/2018\/03\/Refuel-iStock-655310788-300x200.jpg 300w, https:\/\/blog.nasm.org\/wp-content\/uploads\/sites\/5\/2018\/03\/Refuel-iStock-655310788-768x512.jpg 768w, https:\/\/blog.nasm.org\/wp-content\/uploads\/sites\/5\/2018\/03\/Refuel-iStock-655310788-1024x683.jpg 1024w, https:\/\/blog.nasm.org\/wp-content\/uploads\/sites\/5\/2018\/03\/Refuel-iStock-655310788-360x240.jpg 360w, https:\/\/blog.nasm.org\/wp-content\/uploads\/sites\/5\/2018\/03\/Refuel-iStock-655310788-750x500.jpg 750w, https:\/\/blog.nasm.org\/wp-content\/uploads\/sites\/5\/2018\/03\/Refuel-iStock-655310788.jpg 1254w\" alt width=\"300\" height=\"200\"><\/noscript><img decoding=\"async\" class=\"alignright size-medium wp-image-6488 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20300%20200%22%3E%3C%2Fsvg%3E\" sizes=\"(max-width: 300px) 100vw, 300px\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20300%20200%22%3E%3C%2Fsvg%3E 300w\" alt width=\"300\" height=\"200\" data-srcset=\"https:\/\/blog.nasm.org\/wp-content\/uploads\/sites\/5\/2018\/03\/Refuel-iStock-655310788-300x200.jpg 300w, https:\/\/blog.nasm.org\/wp-content\/uploads\/sites\/5\/2018\/03\/Refuel-iStock-655310788-768x512.jpg 768w, https:\/\/blog.nasm.org\/wp-content\/uploads\/sites\/5\/2018\/03\/Refuel-iStock-655310788-1024x683.jpg 1024w, https:\/\/blog.nasm.org\/wp-content\/uploads\/sites\/5\/2018\/03\/Refuel-iStock-655310788-360x240.jpg 360w, https:\/\/blog.nasm.org\/wp-content\/uploads\/sites\/5\/2018\/03\/Refuel-iStock-655310788-750x500.jpg 750w, https:\/\/blog.nasm.org\/wp-content\/uploads\/sites\/5\/2018\/03\/Refuel-iStock-655310788.jpg 1254w\" data-src=\"http:\/\/blog.nasm.org\/wp-content\/uploads\/sites\/5\/2018\/03\/Refuel-iStock-655310788-300x200.jpg\"><\/h4>\n<h3><strong>MICRONUTRIENTS AND PHYTONUTRIENTS<\/strong><\/h3>\n<p>Micronutrients include vitamins and minerals. They are required in small quantities to ensure normal metabolism, growth and physical well-being.<\/p>\n<p>If you\u2019re 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<p><strong>Phytonutrients<\/strong><\/p>\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<p><strong>Antioxidants- Too much of a good thing?<\/strong><\/p>\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<p>Many athletes attempt to combat the deleterious effects of ROS and RNS by ingesting antioxidant supplements (e.g., vitamins A, E, C, and the minerals Se and Zn).<\/p>\n<p>Unfortunately, interfering with ROS\/RNS signalling in skeletal muscle during acute exercise may blunt favourable adaptations and can attenuate endurance training-induced and ROS\/RNS mediated enhancements in antioxidant capacity, mitochondrial biogenesis, cellular defence mechanisms and insulin sensitivity.<\/p>\n<p>In addition, antioxidant supplementation can have deleterious effects on the response to overload stress and high-intensity training, thereby adversely affecting the remodelling of skeletal muscle following resistance and high-intensity exercise.<\/p>\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\u2019s gains<\/p>\n<p>(Merry, T. L. and Ristow, M. 2016)<\/p>\n<h3><strong>&nbsp;<\/strong><strong>HYDRATION<\/strong><\/h3>\n<p>Water regulates body temperature, lubricates joints and transport nutrients. Signs of dehydration can include fatigue, muscle cramps and dizziness.<\/p>\n<p>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<p><strong>Are You Dehydrated?<\/strong><\/p>\n<table>\n<tbody>\n<tr>\n<td width=\"239\">Urine Color<\/td>\n<td width=\"239\">Meaning\/Status*<\/td>\n<\/tr>\n<tr>\n<td width=\"239\">Clear<\/td>\n<td width=\"239\">Good hyrdration, overhydrated to mild dehydration<\/td>\n<\/tr>\n<tr>\n<td width=\"239\">Pale Yellow<\/td>\n<td width=\"239\">Good hydration or mild dehydration<\/td>\n<\/tr>\n<tr>\n<td width=\"239\">Bright Yellow<\/td>\n<td width=\"239\">Mild to moderate dehydration or possibly taking vitamin supplements<\/td>\n<\/tr>\n<tr>\n<td width=\"239\">Orange, Amber<\/td>\n<td width=\"239\">Moderate to severe dehydration<\/td>\n<\/tr>\n<tr>\n<td width=\"239\">Tea \/ Apple Juice Colored<\/td>\n<td width=\"239\">Severe dehydration<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>*Exceptions do exist- can be caused by medications, protein supplmentation, vitamins, food pigments and artificial colorings, etc.<\/p>\n<p><strong>Endurance Sports Considerations<\/strong><\/p>\n<ul>\n<li>Early consumption of at least 150% of fluid lost with dilute sodium solution (&lt;\/= 50 mmol\/L, e.g., isotonic sports drink)<\/li>\n<li>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)<\/li>\n<li>Aim to hydrate back to pre-race weight<\/li>\n<\/ul>\n<p>(Smith-Ryan, A., &amp; Antonio, J. 2013)<\/p>\n<p><strong>Homemade Electrolyte Recovery Drink<\/strong><\/p>\n<ul>\n<li>1\/2 cup fresh orange juice<\/li>\n<li>1\/4 cup fresh lemon juice<\/li>\n<li>2 cups raw coconut water<\/li>\n<li>2 tbsp organic raw honey<\/li>\n<li>1\/8 tsp Himalayan pink salt<\/li>\n<\/ul>\n<p>Blend ingredients and chill<strong>&nbsp;<\/strong><\/p>\n<h3><strong>NUTRIENT TIMING FOR RECOVERY<\/strong><\/h3>\n<p>Timing your nutrition for recovery should included ensuring pre-exercise meal(s) adequately fuel your activity and that you optimise your macronutrients, as mentioned above, to maintain glycogen stores and protein balance. 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<h3><strong>SUPPLEMENTS FOR INJURY RECOVERY<\/strong><\/h3>\n<p>Supplements can play a role, but the emphasis should be on, energy balance, macronutrients, micronutrients from whole foods and nutrient timing.<\/p>\n<p>The following supplements can help with the recovery process:<\/p>\n<table width=\"468\">\n<tbody>\n<tr>\n<td width=\"117\"><strong>Supplement<\/strong><\/td>\n<td width=\"117\"><strong>Mechanism<\/strong><\/td>\n<td width=\"117\"><strong>Dose<\/strong><\/td>\n<td width=\"117\"><strong>Other Considerations<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"117\"><strong>Curcumin<\/strong><\/td>\n<td width=\"117\">Anti-inflammatory<\/td>\n<td width=\"117\">500 mg 3x\/day<\/td>\n<td width=\"117\">Poor absorption: Needs to be compounded with piperidine or phosphatidy- choline<\/td>\n<\/tr>\n<tr>\n<td width=\"117\"><strong>Ginger<\/strong><\/td>\n<td width=\"117\">Anti-inflammatory<\/td>\n<td width=\"117\">1g ginger powder 3x\/day<\/td>\n<td width=\"117\">Add to food or take as a supplement<\/td>\n<\/tr>\n<tr>\n<td width=\"117\"><strong>Watermelon Juice (L-Citrulline and Lycopene)<\/strong><\/td>\n<td width=\"117\">Decreases lactic acidDecreases muscle soreness- Anti-inflammatory<\/td>\n<td width=\"117\">500 mL of juice daily. Start 5 days before event and 20 minutes before exercise<\/td>\n<td width=\"117\">Include as part of diet when in season<\/td>\n<\/tr>\n<tr>\n<td width=\"117\"><strong>Beetroot Juice<\/strong><strong>(Nitrite)<\/strong><\/td>\n<td width=\"117\">Increases nitric oxide, which helps with blood flow. Effective for aerobic, anaerobic and strength sports<\/td>\n<td width=\"117\">250 mL daily<\/td>\n<td width=\"117\">Consume regularly during training or competitions<\/td>\n<\/tr>\n<tr>\n<td width=\"117\"><strong>Tart Cherry Juice<\/strong><\/td>\n<td width=\"117\">AntioxidantAnti-inflammatory<\/td>\n<td width=\"117\">12 oz 2x\/day for 8 consecutive days prior to event<\/td>\n<td width=\"117\"><strong>&nbsp;<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"117\"><strong>Chocolate Milk<\/strong><\/td>\n<td width=\"117\">Glycogen ResynthesisProtein source\n<p>Rehydration<\/p>\n<p>&nbsp;<\/p><\/td>\n<td width=\"117\">16 oz<\/td>\n<td width=\"117\">Post-exercise recovery<\/td>\n<\/tr>\n<tr>\n<td width=\"117\"><strong>Collagen Peptides<\/strong><\/td>\n<td width=\"117\">Supports fibroblast and connective tissue for soft tissue and bone health<\/td>\n<td width=\"117\">2 scoops in 8 oz water or juice twice daily<\/td>\n<td width=\"117\">Choose product that is from grass fed\/pasture raised sources<\/td>\n<\/tr>\n<tr>\n<td width=\"117\"><strong>Vitamin C<\/strong><\/td>\n<td width=\"117\">Connective tissue repairCollagen production\n<p>Antioxidant<\/p><\/td>\n<td width=\"117\">500 mg-1 g daily<\/td>\n<td width=\"117\">Watch bowel tolerance with higher doses<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>(Black, C. D. et al. 2010) (Connolly, D. A. J. et al. 2006) (Davis, J. M. et al. 2007) (Saunders, M. J. 2011) (Smith-Ryan, A., &amp; Antonio, J. 2013)&nbsp;&nbsp; (Tarazona-D\u00edaz, M. P. 2013)<\/p>\n<p><strong>&nbsp;<\/strong><strong>Summary of Key Points<\/strong><\/p>\n<ul>\n<li>Focus on: Energy balance, macronutrients, micronutrients, nutrient timing, supplements<\/li>\n<li>Consider the 3 T\u2019s- Total\/Type\/Timing<\/li>\n<li>JERF- Just Eat Real (and a Rainbow of) Food<\/li>\n<li>Keep hydrated<\/li>\n<li>Choose evidence-based supplements<\/li>\n<\/ul>\n<p><strong>Recovery smoothie (makes about 2 servings)<\/strong><\/p>\n<ul>\n<li>1 cup water<\/li>\n<li>1 cup kale or spinach<\/li>\n<li>1 peeled beet<\/li>\n<li>\u00bd cup frozen organic berries<\/li>\n<li>1 banana<\/li>\n<li>\u00bd avocado<\/li>\n<li>\u00bd tsp raw cacao<\/li>\n<\/ul>\n<p>Blend ingredients and enjoy!<\/p>\n<p><strong>&nbsp;<\/strong><\/p>\n<p><strong>References<\/strong><\/p>\n<p>Aragon, A. A., &amp; Schoenfeld, B. J. (2013). Nutrient timing revisited: is there a post-exercise anabolic window?. Journal of the international society of sports nutrition, 10(1), 1.<\/p>\n<p>Antonio, J., Ellerbroek, A., Silver, T., Orris, S., Scheiner, M., Gonzalez, A., &amp; Peacock, C. A. (2015). A high protein diet (3.4 g\/kg\/d) combined with a heavy resistance training program improves body composition in healthy trained men and women\u2013a follow-up investigation.&nbsp;<em>Journal of the International Society of Sports Nutrition<\/em>,&nbsp;<em>12<\/em>(1), 39.<\/p>\n<p>Bar-Peled, L., &amp; Sabatini, D. M. (2014). Regulation of mTORC1 by amino acids.&nbsp;<em>Trends in cell biology<\/em>,&nbsp;<em>24<\/em>(7), 400-406.<\/p>\n<p>Beelen, M., Burke, L. M., Gibala, M. J., &amp; Van Loon, L. J. (2010). Nutritional strategies to promote postexercise recovery.&nbsp;<em>International journal of sport nutrition and exercise metabolism<\/em>,&nbsp;<em>20<\/em>(6), 515-532.<\/p>\n<p>Black, C. D., Herring, M. P., Hurley, D. J., &amp; O\u2019Connor, P. J. (2010). Ginger (Zingiber officinale) reduces muscle pain caused by eccentric exercise.&nbsp;<em>The Journal of Pain<\/em>,&nbsp;<em>11<\/em>(9), 894-903<\/p>\n<p>Bryner, R. W., Ullrich, I. H., Sauers, J., Donley, D., Hornsby, G., Kolar, M., &amp; Yeater, R. (1999). Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate.&nbsp;<em>Journal of the American College of Nutrition<\/em>,&nbsp;<em>18<\/em>(2), 115-121.<\/p>\n<p>Burke, L. M. (2015). Re-Examining High-Fat Diets for Sports Performance: Did We Call the \u201cNail in the Coffin\u201d Too Soon?&nbsp;<em>Sports Medicine (Auckland, N.z.)<\/em>,&nbsp;<em>45<\/em>(Suppl 1), 33\u201349.&nbsp;<a href=\"http:\/\/doi.org\/10.1007\/s40279-015-0393-9\">http:\/\/doi.org\/10.1007\/s40279-015-0393-9<\/a><\/p>\n<p>Burke, Louise, and Vicki Deakin, eds.&nbsp;<em>Clinical sports nutrition<\/em>. Beijing, Boston: McGraw-Hill, 5th edition 2015.<\/p>\n<p>Cabrera, C., Artacho, R., &amp; Gim\u00e9nez, R. (2006). Beneficial effects of green tea\u2014a review.&nbsp;<em>Journal of the American College of Nutrition<\/em>,&nbsp;<em>25<\/em>(2), 79-99.<\/p>\n<p>Clark, M. A., Lucett, S., Sutton, B. (2018).&nbsp;<a href=\"http:\/\/www.nasm.org\/cpt\" target=\"_blank\" rel=\"noopener\"><em>NASM essentials of personal fitness training 6<sup>th<\/sup>&nbsp;ed<\/em>.<\/a>&nbsp;Jones &amp; Bartlett Learning.<\/p>\n<p>Connolly, D. A. J., McHugh, M. P., &amp; Padilla-Zakour, O. I. (2006). Efficacy of a tart cherry juice blend in preventing the symptoms of muscle damage.&nbsp;<em>British Journal of Sports Medicine<\/em>,&nbsp;<em>40<\/em>(8), 679-683.<\/p>\n<p>Davis, J. M., Murphy, E. A., Carmichael, M. D., Zielinski, M. R., Groschwitz, C. M., Brown, A. S., \u2026 &amp; Mayer, E. P. (2007). Curcumin effects on inflammation and performance recovery following eccentric exercise-induced muscle damage.&nbsp;<em>American Journal of Physiology-Regulatory, Integrative and Comparative Physiology<\/em>,&nbsp;<em>292<\/em>(6), R2168-R2173.<\/p>\n<p>Dreyer, H. C., Drummond, M. J., Pennings, B., Fujita, S., Glynn, E. L., Chinkes, D. L., \u2026 &amp; Rasmussen, B. B. (2008). Leucine-enriched essential amino acid and carbohydrate ingestion following resistance exercise enhances mTOR signaling and protein synthesis in human muscle.&nbsp;<em>American Journal of Physiology-Endocrinology And Metabolism<\/em>,&nbsp;<em>294<\/em>(2), E392-E400.<\/p>\n<p>Gonz\u00e1lez-Garrido, J. A., Garc\u00eda-S\u00e1nchez, J. R., Garrido-Llanos, S., &amp; Olivares-Corichi, I. M. (2015). An association of cocoa consumption with improved physical fitness and decreased muscle damage and oxidative stress in athletes.&nbsp;<em>The Journal of sports medicine and physical fitness<\/em>.<\/p>\n<p><a href=\"http:\/\/muscleandstrengthpyramids.com\/wp-content\/uploads\/sites\/5\/2015\/12\/The-Muscle-Strength-Nutrition-Pyramid-Sample-Chapter-v1.0.pdf\">http:\/\/muscleandstrengthpyramids.com\/wp-content\/uploads\/sites\/5\/2015\/12\/The-Muscle-Strength-Nutrition-Pyramid-Sample-Chapter-v1.0.pdf<\/a><\/p>\n<p>Higdon, J. V., &amp; Frei, B. (2006). Coffee and health: a review of recent human research.&nbsp;<em>Critical reviews in food science and nutrition<\/em>,&nbsp;<em>46<\/em>(2), 101-123.<\/p>\n<p>Hodgson, A. B., Randell, R. K., &amp; Jeukendrup, A. E. (2013). The Metabolic and Performance Effects of Caffeine Compared to Coffee during Endurance Exercise.&nbsp;<em>PLoS ONE<\/em>,&nbsp;<em>8<\/em>(4), e59561. http:\/\/doi.org\/10.1371\/journal.pone.0059561<\/p>\n<p>J\u00e9quier, E., &amp; Constant, F. (2010). Water as an essential nutrient: the physiological basis of hydration.&nbsp;<em>European journal of clinical nutrition<\/em>,&nbsp;<em>64<\/em>(2), 115-123.<\/p>\n<p>Kimball, S. R., &amp; Jefferson, L. S. (2006). Signaling pathways and molecular mechanisms through which branched-chain amino acids mediate translational control of protein synthesis.&nbsp;<em>The Journal of nutrition<\/em>,&nbsp;<em>136<\/em>(1), 227S-231S.<\/p>\n<p>Knuiman, P., Hopman, M. T., &amp; Mensink, M. (2015). Glycogen availability and skeletal muscle adaptations with endurance and resistance exercise.Nutrition &amp; metabolism, 12(1), 1.<\/p>\n<p>Laplante, M., &amp; Sabatini, D. M. (2012). mTOR signaling in growth control and disease.&nbsp;<em>Cell<\/em>,&nbsp;<em>149<\/em>(2), 274\u2013293.<\/p>\n<p>Liang, H., &amp; Ward, W. F. (2006). PGC-1\u03b1: a key regulator of energy metabolism. Advances in physiology education, 30(4), 145-151<\/p>\n<p>Longland, T. M., Oikawa, S. Y., Mitchell, C. J., Devries, M. C., &amp; Phillips, S. M. (2016). Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial.&nbsp;<em>The American journal of clinical nutrition<\/em>,&nbsp;<em>103<\/em>(3), 738-746.<\/p>\n<p>Merry, T. L. and Ristow, M. (2016), Do antioxidant supplements interfere with skeletal muscle adaptation to exercise training?. J Physiol, 594: 5135\u20135147. doi:10.1113\/JP270654<\/p>\n<p>Moore, J., &amp; Fung, J. (2016).&nbsp;<em>The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting<\/em>. Simon and Schuster.<\/p>\n<p>Murase, T., Haramizu, S., Shimotoyodome, A., Tokimitsu, I., &amp; Hase, T. (2006). Green tea extract improves running endurance in mice by stimulating lipid utilization during exercise.&nbsp;<em>American Journal of Physiology-Regulatory, Integrative and Comparative Physiology<\/em>,&nbsp;<em>290<\/em>(6), R1550-R1556.<\/p>\n<p>Naderi, A., de Oliviera, E. P., Ziegenfuss, T. N., &amp; Willems, M. E. (2016). Timing, optimal dose and intake duration of dietary supplements with evidence-based uses in sports nutrition.&nbsp;<em>Journal of Exercise Nutrition &amp; Biochemistry<\/em>.<\/p>\n<p>Nieman, D. C., Gillitt, N. D., Henson, D. A., Sha, W., Shanely, R. A., Knab, A. M., \u2026 Jin, F. (2012). Bananas as an Energy Source during Exercise: A Metabolomics Approach.&nbsp;<em>PLoS ONE<\/em>,&nbsp;<em>7<\/em>(5), e37479.&nbsp;<a href=\"http:\/\/doi.org\/10.1371\/journal.pone.0037479\">http:\/\/doi.org\/10.1371\/journal.pone.0037479<\/a><\/p>\n<p>Norton, L. E., &amp; Layman, D. K. (2006). Leucine regulates translation initiation of protein synthesis in skeletal muscle after exercise.&nbsp;<em>The Journal of nutrition<\/em>,&nbsp;<em>136<\/em>(2), 533S-537S.<\/p>\n<p>Saunders, M. J. (2011). Carbohydrate-protein intake and recovery from endurance exercise: Is chocolate milk the answer?.&nbsp;<em>Current sports medicine reports<\/em>,&nbsp;<em>10<\/em>(4), 203-210.<\/p>\n<p>Simopoulos, A. P. (2008). The importance of the omega-6\/omega-3 fatty acid ratio in cardiovascular disease and other chronic diseases.&nbsp;<em>Experimental biology and medicine<\/em>,&nbsp;<em>233<\/em>(6), 674-688.<\/p>\n<p>Smith-Ryan, A., &amp; Antonio, J. (Eds.). (2013). Sports Nutrition &amp; Performance Enhancing Supplements. Linus Learning.<\/p>\n<p>Solon-Biet, S. M., McMahon, A. C., Ballard, J. W. O., Ruohonen, K., Wu, L. E., Cogger, V. C., \u2026 &amp; Gokarn, R. (2014). The ratio of macronutrients, not caloric intake, dictates cardiometabolic health, aging, and longevity in ad libitum-fed mice.&nbsp;<em>Cell metabolism<\/em>,&nbsp;<em>19<\/em>(3), 418-430.<\/p>\n<p>Tarazona-D\u00edaz, M. P., Alacid, F., Carrasco, M., Mart\u00ednez, I., &amp; Aguayo, E. (2013). Watermelon juice: potential functional drink for sore muscle relief in athletes.&nbsp;<em>Journal of agricultural and food chemistry<\/em>,&nbsp;<em>61<\/em>(31), 7522-7528.<\/p>\n<p>Thomas, D. T., Erdman, K. A., &amp; Burke, L. M. (2016). Position of the academy of nutrition and dietetics, dietitians of canada, and the american college of sports medicine: Nutrition and athletic performance.&nbsp;<em>Journal of the Academy of Nutrition and Dietetics<\/em>,&nbsp;<em>116<\/em>(3), 501-528.<\/p>\n<p>&nbsp;<\/p>\n<h3 class=\"vw-about-author-title\">THE AUTHOR<\/h3>\n<p><a class=\"vw-author-avatar\" href=\"https:\/\/blog.nasm.org\/author\/geoff-lecovin\/\"><noscript><img decoding=\"async\" class=\"avatar avatar-110 photo\" src=\"http:\/\/blog.nasm.org\/wp-content\/uploads\/sites\/5\/2015\/05\/Geoff-Lecovin_avatar_1431360893-110x110.jpg\" alt=\"Geoff Lecovin\" width=\"110\" height=\"110\"><\/noscript><img decoding=\"async\" class=\"avatar avatar-110 photo lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20110%20110%22%3E%3C%2Fsvg%3E\" alt=\"Geoff Lecovin\" width=\"110\" height=\"110\" data-src=\"http:\/\/blog.nasm.org\/wp-content\/uploads\/sites\/5\/2015\/05\/Geoff-Lecovin_avatar_1431360893-110x110.jpg\"><\/a><\/p>\n<div class=\"vw-about-author-info\">\n<h3 class=\"vw-author-name\">GEOFF LECOVIN<\/h3>\n<p class=\"vw-author-bio\">Dr. Lecovin is a chiropractor, naturopathic physician and acupuncturist, in addition he earned a Master&#8217;s degrees in Nutrition and Exercise Science. He holds additional certifications in exercise from the National Strength and Conditioning Association (CSCS), International Society of Sports Nutrition (CISSN) and National Academy of Sports Medicine (CPT CES PES FNS WLS), where he is also an Master instructor.<\/p>\n<p>Dr. Lecovin specializes in treating musculoskeletal pain and sports injuries by integrating trigger point acupuncture, soft tissue release, joint manipulation, corrective exercise and nutrition. In addition, he combines exercise and nutrition for weight loss, weight gain, performance enhancement and wellness. His clinic is located in Redmond, Washington. He can be reached at Northwest Integrative Medicine at (425) 999-4484 or at his website address: www.drgeofflecovin.com<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>SPORTS NUTRITION FOR OPTIMUM RECOVERY &nbsp; Whether you\u2019ve just finished a HIIT workout, completed a CrossFit WOD, hit your PR or finished a triathlon, your focus should move from performance to recovery. This involves: Refueling Repairing Rehydrating Revitalizing Evidence-based strategies to enhance the recovery process should focus on: Energy balance Macronutrients Micronutrients Hydration Nutrient timing [&hellip;]<\/p>\n","protected":false},"author":86,"featured_media":7960,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"lazy_load_responsive_images_disabled":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"_wpas_customize_per_network":false},"categories":[43],"tags":[],"class_list":["post-7957","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-befit"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>REFUEL, REPAIR, REHYDRATE &amp; REVITALIZE! - Exchange Community Hub<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/publicaffairs-sme.com\/Community\/2018\/07\/13\/refuel-repair-rehydrate-revitalize\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"REFUEL, REPAIR, REHYDRATE &amp; REVITALIZE! - Exchange Community Hub\" \/>\n<meta property=\"og:description\" content=\"SPORTS NUTRITION FOR OPTIMUM RECOVERY &nbsp; Whether you\u2019ve just finished a HIIT workout, completed a CrossFit WOD, hit your PR or finished a triathlon, your focus should move from performance to recovery. 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