The Importance of Nutrition for Recovery from Exercise

Recovery from vigorous exercise applies to many people, from elite performers to recreational athletes and exercise enthusiasts. Inadequate recovery can lead to underproductive or miss training sessions. Intense training that includes eccentric loading protocols can produce substantial muscle fibre damage. Such exercise may lead to exercise-induced muscle damage (EIMD). The main consequence of EIMD is the loss of skeletal muscle function and soreness. Several nutrients and functional foods have been associated with the ability to ameliorate the effects of EMID and even accelerate recovery.

Dietary Solutions

Protein

Dietary protein from either food or supplementation is crucial in the regulation of muscle protein turnover and will enhance adaptive process from both resistance (e.g. weight training) and endurance (e.g. middle distance running) (Philips & Van Loon, 2011).

The evidence for amino acids around exercise is however inconclusive, with some studies showing reduced markers of muscle damage and accelerated recovery (Buckley et al., 2010; Cockburn, Stevenson, Hayes, Robson-Ansley, & Howatson, 2010; Nosaka, Sacco, & Mawatari, 2006). Whilst other studies have shown no effects (Blacker, Williams, Fallowfield, Bilzon, & Willems, 2010; Wojcik, Walber- Rankin, Smith, & Gwazdauskas, 2001).

So, whilst protein is undoubtedly important for adaptive remodelling of skeletal muscle after any form of exercise, and should never be compromised in the diet, it is unclear whether supplementing with protein after EIMD accelerates recovery.

Dietary sources of protein:

• Meat

• Poultry

• Eggs

• Fish and seafood

• Nuts and seeds

• Dairy products

• Beans and legumes — beans, lentils, chickpeas, split peas, tofu.

Dietary polyphenols

Dietary polyphenols have been shown to have both antioxidant (Seeram et al., 2008; Traustadottir et al., 2009) and anti-inflammatory properties (Seeram, Momin, Nair, & Bourquin, 2001; Tall et al., 2004) and are found in numerous foods such as:

• Tea

• Coffee

• Grapes

• Cocoa

• Tomatoes

• Nuts

• Blueberries

• Cherries

• Pomegranates

Pragmatically, a diet rich in polyphenols (fruit and vegetables) may be the best strategy to augment recovery from damaging exercise.

Omega-3 Polyunsaturated fatty acids

Omega-3 polyunsaturated fatty acids (n-3 PUFA), specifically n-3 PUFA eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are a group of nutrients that possess anti-inflammatory properties (Mickleborough, 2013). n-3 PUFA occurs in natural abundance in nuts and oily fish like salmon, mackerel and tuna.

Numerous studies have shown positive effects of n-3 PUFA on muscle function, oxidative stress and inflammation induced by damaging exercise. (DiLorenzo, Drager, & Rankin, 2014; Gray, Chappell, Jenkinson, Thies, & Gray, 2014; Tartibian, Maleki, & Abbasi, 2009, 2011).

Sources of omega 3 include:

• Oily fish and seafood — salmon, mackerel, tuna, herring, and sardines

• Nuts and seeds — flaxseed, chia seeds, and walnuts

• Plant oils — flaxseed oil, soybean oil, and canola oil

• Supplements — 3–5 g/day of fish oil capsules

Vitamin D

Vitamin D is a pr0 hormone predominantly obtained in humans by exposure of the skin to ultraviolet B radiation (UVB; sunlight) and very little is obtained from the diet.

Indoor lifestyles have led to an increase in vitamin D deficiency worldwide. There is emerging evidence showing that vitamin D plays an important role in muscle regeneration and the immune system.

It appears that a daily as opposed to weekly or monthly vitamin D supplementation strategy is more effective and doses up to 4,000 IU/day vitamin D3 during the winter months are adequate (Owens et al., 2017).

Sources:

• Safe sunlight exposure

• Supplementation 1000–4000iu/d of vitamin D3

Creatine Monohydrate

Creatine(monohydrate) is a naturally occurring compound found in red meat and seafood. The majority of creatine is found in skeletal muscle. About half of the daily need for creatine is obtained from the diet. Therefore, dietary supplementation of creatine serves to increase muscle creatine by 20–40%.

Creatine supplementation has been shown to increase muscle satellite cell number and myonuclear content in response to heavy resistance exercise. When administered at a dose of 24 g (4 x 6 g servings) per day for 7 days followed by 6 g per day for the following 15 weeks, satellite cell number and myonuclear content were increased above that of a 20 g whey protein supplement or a no training/no supplement control.

Sources:

• Red meat

• Seafood

• Supplementation 2–6g/d

Practical considerations to reduce exercise-induced muscle damage

You can have too much of a good thing and nutrients are no exception. Many of the nutritional interventions highlighted here may modulate oxidative stress and inflammation, which are known to be important in the adaptive response to an exercise stimulus. (Bondesen et al., 2004; Shen, Li, Tang, Cummins, & Huard, 2005).

A balanced diet that is rich in fruits and vegetables is always recommended. However, when an athlete undergoes a period of intense training and or build-up to competition, enhanced recovery is unlikely to be achieved with diet alone and therefore creates a rationale to supplement with additional foods that could help manage the negative effects of the exercise stressor.

Conclusion

These nutritional interventions, when used in conjunction with adequate sleep, massage, and cool/hot therapy may maximise recovery and avoid performance impairments.

References

Blacker, S. D., et al. (2010). Carbohydrate vs protein supplementation for recovery of neuromuscular function following prolonged load carriage. J Int Soc Sports Nutr, 7, 2.

Bondesen, B. A., et al. (2004). The COX-2 pathway is essential during early stages of skeletal muscle regeneration. Am J Physiol Cell Physiol, 287(2), C475–483.

Buckley, J. D., et al. (2010). Supplementation with a whey protein hydrolysate enhances recovery of muscle force-generating capacity following eccentric exercise. J Sci Med Sport, 13(1), 178–181.

Cockburn, E., et al. (2010). Effect of milk-based carbohydrate-protein supplement timing on the attenuation of exercise-induced muscle damage. Appl Physiol Nutr Metab, 35(3), 270–277.

Mickleborough, T. D. (2013). Omega-3 polyunsaturated fatty acids in physical performance optimization. Int J Sport Nutr Exerc Metab, 23(1), 83–96.

Nosaka, K., et al. (2006). Effects of amino acid supplementation on muscle soreness and damage. Int J Sport Nutr Exerc Metab, 16(6), 620–635.

Owens, D. J., et al. (2017). Efficacy of High-Dose Vitamin D Supplements for Elite Athletes. Med Sci Sports Exerc, 49(2), 349–356.

Phillips, S. M., et al. (2011). Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci, 29 Suppl 1, S29–38.

Seeram, N. P., et al. (2001). Cyclooxygenase inhibitory and antioxidant cyanidin glycosides in cherries and berries. Phytomedicine, 8(5), 362–369.

Seeram, N. P., et al. (2008). Comparison of antioxidant potency of commonly consumed polyphenol-rich beverages in the United States. J Agric Food Chem, 56(4), 1415–1422.

Tall, J. M., et al. (2004). Tart cherry anthocyanins suppress inflammation-induced pain behavior in rat. Behav Brain Res, 153(1), 181–188.

Traustadottir, T., et al. (2009). Tart cherry juice decreases oxidative stress in healthy older men and women. J Nutr, 139(10), 1896–1900.

Wojcik, J. R., et al. (2001). Comparison of carbohydrate and milk-based beverages on muscle damage and glycogen following exercise. Int J Sport Nutr Exerc Metab, 11(4), 406–419.