We do not emphasize enough the importance of high intensity training and its amazing benefits. However, we should consider recovery as important as training, to allow adaptations and prevent injury. As much as training intensity is important, the recovery process has a vital role when it comes to support and enhance training adaptations.
Physical training (PT) sessions produce a subsequent fatigue that reduces our capacity to produce muscle forces for a period greater than the actual PT session. This fatigue is a consequence of impaired muscle function (peripheral fatigue) and a decay on the capacity of the nervous system to activate muscles (central fatigue). Depending on the intensity of the PT session, recovery in full could take minutes or hours. High intensity exercise causes more stress on the nervous system (central fatigue), while low intensity exercise (such as a steady pace run) allow a faster recovery, due to the lower demands on the nervous system. In such case, recovery from peripheral fatigue could be complete within 30 minutes to an hour (2).
Recovery when exercising on warm temperatures
During PT in the heat, fatigue takes place earlier when compared to cool conditions. A good strategy to control that is the usage of an ice-slush drink, as its consumption has proven effective to help regulating core body temperature during hot weather (4).
It is highly recommended to consume carbohydrates before and during PT in hot weather, as well as rehydrate after to maintain proper levels of water. The benefits of consuming drinks with electrolytes and carbohydrates (sugars) have been documented and are recommended (1). Did you know that milk is more effective rehydrating you, when compared to water or a sports drink, after PT?
A scientific study compared the consumption of low-fat milk, water, or a sports drink for rehydration after exercise, concluding that milk was the most effective to restore total body fluid levels (6).
Importance of immune system during recovery
Exercise is recognized as a type of stress to our biological machine and to ensure we obtain the adaptations we are expecting, we must allow the proper recovery. After PT, our immune system is compromised and if recovery is not adequate, there is a possibility to become ill. The immune system aids us in many ways (3):
- Protects us from infection that causes disease.
- Promotes tissue repair, such as protein synthesis to restore muscle cell damage.
- Facilitates thermoregulation, as we recover from overheating.
- Supports overall metabolic function.
- Regulates sleep and controls fatigue and mental health.
Protein before bedtime enhances recovery
During sleep, all our systems are being restored and recovery takes place. Researchers have found that consuming protein 30 minutes before bedtime, promotes greater recovery as protein synthesis is enhanced and improves whole-body protein balance, indispensable for muscle tissue repair, hypertrophy, improved immune system and other metabolic processes, vital to support good health (5).
Conclusion
High intensity PT is required to promote resilience, physical and mental adaptations, readiness, and overall well-being; however, we need to emphasize on the importance of proper recovery, including hydration, nutrition, and quality sleep. Recovery is essential to support our immune system and enhance overall well-being, especially during stressing times.
References:
1. Burke, L. M. (2001). Nutritional needs for exercise in the heat. Comparative Biochemistry and Physiology Part A: Molecular & Integrative Physiology, 128(4), 735-748.
2. Carroll, T. J., Taylor, J. L., & Gandevia, S. C. (2017). Recovery of central and peripheral neuromuscular fatigue after exercise. Journal of Applied Physiology, 122(5), 1068-1076.
3. Peake, J. M., Neubauer, O., Walsh, N. P., & Simpson, R. J. (2017). Recovery of the immune system after exercise. Journal of Applied Physiology, 122(5), 1077-1087.
4. Peiffer, Jeremiah & Abbiss, Chris & Nosaka, Kazunori & Peake, Jonathan & Laursen, Paul. (2008). Effect of cold-water immersion after exercise in the heat on muscle function, body temperatures, and vessel diameter. Journal of science and medicine in sport / Sports Medicine Australia. 12. 91-6. 10.1016/j.jsams.2007.10.011.
5. Res, P. T., Groen, B., Pennings, B., Beelen, M., Wallis, G. A., Gijsen, A. P., … & Van Loon, L. J. (2012). Protein ingestion before sleep improves post exercise overnight recovery. Medicine & Science in Sports & Exercise, 44(8), 1560-1569.
6. Shirreffs SM, Watson P, Maughan RJ. (2007). Milk as an effective post-exercise rehydration drink. Br J Nutr. 98(1):173‐180. doi:10.1017/S0007114507695543.
Applied Exercise Science 