Coaching excellence includes optimizing success for our athletes. What options help athletes recover after intense training or competition?
Begin with an overview then focus on details. Seek sustainable competitive advantage and realize that resources are limited. Thanks to Dr. Fergus Connolly, author of Game Changer and 59 Lessons for his insight and helpful comments. Both these books added value to my coaching and writing.
Overview from the Cleveland Clinic.
- Stretching
- Hydration
- Electrolytes
- Protein
- Adequate sleep (7 to 9 hours)
- Light activity
Another recovery overview with specific suggestions.
- Hydration
- Recovery foods
- Rest
- Stretching
- Active recovery (e.g. walking)
- Massage
- Ice/cold
- Sleep
- Visualization
- Avoid overtraining
Find analogies. Consider athletes similar to high performance cars.
1. Mechanical fitness. Needs full checkup, especially tires, brakes, suspension.
2. Fuel up. Can't race without gas.
3. Fluids - check oil, brake and transmission fluid, etc.
4. Driver readiness. NASCAR cars don't drive themselves. The controller of the vehicle needs management, too.
In the respiratory system, it begins top down
1. Controller (brain regulation of breathing, susceptible to overdoses)
2. Airways (air flow, impaired by asthma, infection, fluid)
3. Respiratory pump (diaphragm and respiratory muscles). High loads (infection, fluid, fever, airway narrowing with wheezing) all converge on respiratory muscle failure.
4. Gas exchange in distal gas exchange units
Dr. Connolly suggested this organization:
1. - Soft Tissue / Muscle Damage (Demand for protein & collagen to support repair)
2.i - Energy store depletion (Need for carbohydrates to restore fuel)
2.ii - Loss of fluids & electrolytes (Hydration, vitamins and minerals)
4. - Mental & Central Nervous System (CNS) fatigue (rest & sleep demand)
Dr. Connolly point out other key concepts.
1. Longer training, emphasis on energy repletion, shorter more protein.
2. Early phase recovery, protein and hydration. Late means stretching, central nervous repletion with rest and sleep.
3. Lifestyle factors - 'knowledge workers' (seated) need more activity while "stand up" workers will recover naturally.
Nutrition.
Excerpt:
In addition, there is an emphasis on the importance of nutrition during recovery. Protein shakes are great for recovery, especially after participating in an endurance sport, because they quickly provide important nutrients like protein. The student-athletes at UC particularly enjoy cherry juice as well, another great recovery drink. Both of these items are readily available to student-athletes after competition.
What are some protein shake "off the shelf" options?
Should you have a protein shake before or after a workout?
Want to make your own protein shake? This provides extensive discussion and options.
Excerpt:
The International Society of Sports Nutrition's (ISSN) position on nutrient timing states that protein before or after a workout may improve muscle strength.
But the ISSN also notes that having protein after strenuous exercise may greatly boost protein synthesis (MPS). MPS is a cellular process needed for muscle adaptation and growth. A review also found that consuming protein after exercise optimizes MPS and muscle protein remodeling.
Thermal contrast. What type of heat/cold/combination therapy helps athletes recover best from workouts and competition? This article discusses some 'low tech' approaches that have potential benefit.
Excerpt:
Hot/cold contrast therapy offers a number of positive impacts on health, particularly as it pertains to recovery:
- Decrease in inflammation
- Decrease in swelling
- Decrease in edema
- Improved circulation
- Stronger immune system
- Reduced soreness
This article focuses on the potential benefits (less muscle soreness, removal of lactic acid, less inflammation) and mechanics of thermal contrast (water temperature, duration). It offers specifics in time and temperature. Don't injure yourself with either too much heat or cold.
Myofascial release/Foam rolling.
Would foam rolling help? Some athletes have a lot of sore muscles after workouts. I think I could have benefited over fifty years ago after intense soccer or basketball training. Foam rolling may increase blood flow, loosen connective tissue, and impact neurologic signaling. Melrose's Cecilia Kay, Boston Herald dream teamer, is a big fan. Talk with your athletic trainer and get their perspective.
Active recovery after training.
Low intensity exercise may help transition athletes from one activity to subsequent activities. The exercises could include swimming or walking. This Medical News article discusses study background information on various types of active recovery. Even ten minutes of low intensity (e.g. walking) may be beneficial.
Excerpt:
A
- reducing lactic acid buildup in the muscles
- increasing blood flow to muscle tissue
- removing metabolic waste from the muscles
- reducing muscle tears and pain
- reduced soreness
- Athletes may underestimate value of recovery.
- Recovery offers a reduction in symptoms and improved results.
- Nutrition/hydration early help muscle function and restore energy.
- Thermal contrast (alternating heat and cold) reduces inflammation and can wash out lactic acid.
- Foam rolling helps some athletes.
- Active recovery such as light walking may help.
- Recover your nervous system with rest and sleep.
