tag:theconversation.com,2011:/us/topics/exercise-recovery-14477/articlesExercise recovery – The Conversation2016-04-22T15:36:11Ztag:theconversation.com,2011:article/582552016-04-22T15:36:11Z2016-04-22T15:36:11ZWhat to eat and drink after running a marathon<figure><img src="https://images.theconversation.com/files/119853/original/image-20160422-17378-1hs7vjx.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Feeling the burn.</span> <span class="attribution"><span class="source">lzf/shutterstock</span></span></figcaption></figure><p>On Sunday around 35,000 runners took part in the 36th <a href="https://www.virginmoneylondonmarathon.com/en-gb/">London Marathon</a>. Every runner from the <a href="https://theconversation.com/how-low-can-marathon-times-go-32313">elite athlete</a> to the charity fancy dress participant endured endless hours of preparation for this day in order to get round the 26.2 miles to the best of their ability. </p>
<p>Running a <a href="https://theconversation.com/is-there-an-optimum-style-for-running-the-marathon-25565">marathon</a> is a huge physiological challenge and despite the hours of training and <a href="https://theconversation.com/how-to-run-a-marathon-hint-its-all-in-the-mind-58033">preparation</a>, it is highly likely that most runners will wake up the following morning, and the morning after, and the morning after with some degree of soreness, aches and pains. </p>
<p>On crossing the finish line, the temptation to go straight to bed or head to the pub for a few beers and a slap up meal will be strong. But while it is important to enjoy your achievement and indulge in a treat or two, a few nutrition tips will go a long way in helping you to feel less sore and move more freely in the days after the marathon. </p>
<h2>Break bread</h2>
<p>Runners should try to consume some carbohydrate, ideally 50-100g within an hour of finishing the marathon in either food or drink form. This could include carbohydrate sports drinks, cereal bars, bananas or bread-based products. </p>
<p>This is because the restoration of muscle and liver <a href="http://www.ncbi.nlm.nih.gov/books/NBK21190/">glycogen</a> – the carbohydrate stored in the muscle and liver that are depleted during prolonged exercise – begins as soon as exercise ceases so carbohydrates are essential to maximise this process. </p>
<p>The first 30-60 minutes after exercise is often referred to as the “window of opportunity” as this is when the muscle is primed to take up the carbohydrate you consume and store it. </p>
<p>Choose sources of carbohydrate that are quickly digested and that you know you can tolerate. Continue to consume a good source of carbohydrate such as pasta, rice or bread for three to four hours after exercise to maximise glycogen resynthesis - the replenishment of carbohydrate stores in the muscle.</p>
<h2>Milk it</h2>
<p>Fluid restoration is also extremely important after a marathon. Most runners will have no idea of their fluid losses over the course of the run and so the best indication of hydration status is urine colour – pale straw colour is ideal. </p>
<p>If you are a salty sweater – you’ll know because you’ll be able to taste it on your skin – it is essential to replace the salts that you have lost in your sweat. Adding some salt to your post exercise drink can not only help to balance those sodium levels, but it can also help with fluid retention. </p>
<p>Milk and dairy products have also been shown to have a lot of <a href="http://www.telegraph.co.uk/foodanddrink/foodanddrinknews/11506028/Why-its-much-better-to-drink-milk-after-a-workout-than-water.html">functional benefits</a> during exercise recovery, so having a milkshake straight after you stop running is a great way of finishing the race. This is obviously only the case if you can stomach dairy products after prolonged exercise and have no associated intolerances.</p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/119854/original/image-20160422-17405-1lf7rie.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/119854/original/image-20160422-17405-1lf7rie.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/119854/original/image-20160422-17405-1lf7rie.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/119854/original/image-20160422-17405-1lf7rie.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/119854/original/image-20160422-17405-1lf7rie.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/119854/original/image-20160422-17405-1lf7rie.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/119854/original/image-20160422-17405-1lf7rie.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">How not to recover from a marathon.</span>
<span class="attribution"><span class="source">Lisa F. Young/Shutterstock</span></span>
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<p>Milk is a source of carbohydrate, proteins, several vitamins and minerals, including sodium and also is a fluid so can aid rehydration. <a href="http://journals.cambridge.org/download.php?file=%2FBJN%2FBJN98_01%2FS0007114507695543a.pdf&code=abf10c3ddf539a47d563057d88374391">Research</a> has shown that milk is a more effective rehydration solution than a carbohydrate only solution as the proteins in milk help the body to retain the fluid.</p>
<p>The carbohydrates and proteins in milk can facilitate the recovery of glycogen and milk proteins (in particular whey proteins) are readily used by the muscle to repair and regenerate after strenuous exercise. </p>
<p>We have also shown that consuming 500ml of milk (which is about two large glasses) within 30 minutes following a very hard bout of exercise can help alleviate those feelings of soreness and can actually help you to physically function better in the 24-72 hours after the exercise bout. </p>
<h2>Bring on the beetroot</h2>
<p>But if milk and dairy are not for you then there are several other foods than can help alleviate soreness during the recovery process. </p>
<p>We <a href="http://link.springer.com/article/10.1007%2Fs00421-015-3290-x">recently found</a>that beetroot juice, which is high in both nitrates and phytonutrients – natural chemicals found in plant foods – help to reduce soreness after exercise and speed up the recovery of muscle function over 72 hours. </p>
<p>How this happens is still unknown, but at this point we do know that <a href="http://www.tandfonline.com/doi/full/10.3109/09637486.2013.849662">similar studies</a> have shown that other <a href="http://www.livescience.com/52541-phytonutrients.html">phytonutrient rich foods</a> such as tart cherries, blueberries and pomegranate can all have a similar effect. </p>
<p>Plus, these phytonutrient rich fruit and vegetables may also help protect the body from coughs and colds and other infections in the days after a marathon, when your immune system is lower after being <a href="http://runnersconnect.net/running-training-articles/running-and-getting-sick-part-ii/">suppressed</a>.</p>
<p>The take home from this is that rehydrating and ensuring you consume a good source of carbohydrate and protein in the first 30-60 minutes after the marathon will go some way to help your body recover from the physiological strain of those 26.2 miles. </p>
<p>But, if all else fails and you found you made a beeline for the pub, in the days after the marathon, you cannot go wrong with a few hot baths and some good nights rest.</p><img src="https://counter.theconversation.com/content/58255/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Emma Stevenson receives funding from G's fresh Ltd, GlaxoSmithKline,PepsiCo, Lucozade Ribena Suntory
Beneo ingredients, Dairy Council, Arla Ingredients </span></em></p>It can take the body up to three weeks to fully recover from the strain of running a marathon, so here’s some foods that are scientifically proven to help aid recovery.Emma Stevenson, Professor of Sport & Exercise Science, Newcastle UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/448292016-01-18T01:17:47Z2016-01-18T01:17:47ZHealth Check: do ice baths after sport help recovery or improve results?<p>Ice baths or swims in the freezing ocean, also known as “cold water immersion”, are an immensely popular way to recover from exercise. They’re used by athletes of all abilities worldwide after many different types of training. </p>
<p>Ice baths are used to reduce symptoms of muscle soreness, and maintain the results gained from training sessions in strength and endurance. However, a recent study found these effects could be little more than <a href="https://theconversation.com/ice-bath-after-exercise-the-benefits-might-be-in-your-head-33597">placebo</a>. What does the rest of the evidence say?</p>
<p>For both <a href="http://www.ncbi.nlm.nih.gov/pubmed/21947816">reducing muscle soreness</a> and maintaining results from <a href="http://www.ncbi.nlm.nih.gov/pubmed/25121612">strength</a> and <a href="http://www.ncbi.nlm.nih.gov/pubmed/20233843">endurance</a> training, there is evidence ice baths have positive results in the short term.</p>
<p>Cold water immersion is reported to be most effective when used in a temperature range of <a href="http://www.ncbi.nlm.nih.gov/pubmed/26581833">11-15°C, and for a duration of 11-15 minutes</a>. Despite this, a lack of consistency between experiments makes it difficult to develop evidence-based guidelines.</p>
<p>Regardless of the type of cold water immersion used, a growing dichotomy of evidence exists relating to the use of cold water immersion for recovery after exercise, and to promote lasting effects from strength and endurance exercise.</p>
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<iframe width="440" height="260" src="https://www.youtube.com/embed/DSGNI47tvE8?wmode=transparent&start=0" frameborder="0" allowfullscreen=""></iframe>
<figcaption><span class="caption">‘After a hard day’s workout, that’s what you need’: Usain Bolt.</span></figcaption>
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<h2>After strength training</h2>
<p>Somewhat surprisingly, after strength exercise, cold water immersion may in fact hinder the benefits of exercise. </p>
<p>Recently, and for the first time, my colleagues and I comprehensively examined the short- and long-term effects of using cold water immersion after <a href="http://onlinelibrary.wiley.com/doi/10.1113/JP270570/abstract">strength exercise</a>. </p>
<p>We found large reductions and/or blunting of the desired results from strength training such as increasing strength and muscle mass, and cellular improvements within the muscle. This was most likely a result of the cold water negatively interfering with the natural protein and cellular responses that happen in the muscle after each strength session. </p>
<p>An accumulation of these negative responses will have an effect on strength and muscle mass. These findings greatly expand on a couple of previous investigations that started to reveal this detrimental effect – on <a href="http://www.ncbi.nlm.nih.gov/pubmed/24552795">muscle strength</a> and how blood vessels <a href="http://www.ncbi.nlm.nih.gov/pubmed/16372177">positively adapt</a> to change.</p>
<h2>After endurance training</h2>
<p>Emerging evidence shows that cold water immersion positively impacts the “<a href="http://www.ncbi.nlm.nih.gov/pubmed/26041108">powerhouses</a>” of the muscle – the mitochondria. These generate the energy our cells need to function properly. Mitochondria change significantly after endurance exercise. Therefore, combining endurance exercise with cold water immersion may have double the effect. </p>
<p>This may be a result of cold water immersion increasing the short-term activity of a gene called <a href="http://www.ncbi.nlm.nih.gov/pubmed/24561815">PGC-1a</a>. This gene is referred to as the “master regulator” of changes in the mitochondria. </p>
<p>After it is activated by interacting with other important proteins, this gene initiates mitochondrial changes, such as increasing their size, activity, and/or the proteins within the mitochondria that allow them to function properly. Regularly increasing the activity of this gene with cold water immersion could lead to enhancing the results of endurance exercise.</p>
<h2>After sports matches</h2>
<p>While training or undertaking competitive events like triathlons, performing (and recovering) optimally is critical. In these instances, evidence suggests cold water immersion is a <a href="http://www.ncbi.nlm.nih.gov/pubmed/23743793">viable</a> recovery therapy, even when the exercise bout requires a combination of strength and endurance.</p>
<p>For example, cold is known to reduce <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2465313/">nerve conduction velocity</a>, the conduction of signals along nerves. This is a physiological mechanism that reduces pain. This may account for the subsequent reductions in symptoms of <a href="http://www.ncbi.nlm.nih.gov/pubmed/26581833">muscle soreness</a>, and increased perceptions of wellbeing.</p>
<p>Cold water immersion is also known to help restore <a href="http://www.ncbi.nlm.nih.gov/pubmed/26062633">heart rate variability</a>, the variation in the millisecond time periods between successive heart beats. This is another marker associated with recovery and well-being.</p>
<p>So, cold water immersion following strength exercise should be undertaken with caution or avoided. Its use following one-off circumstances like big sports events or endurance exercise is recommended, and may even provide additional benefits for subsequent endurance exercise performance.</p><img src="https://counter.theconversation.com/content/44829/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Llion Roberts has received funding from The Queensland Academy of Sport's Centre of Excellence for Applied Sport Science Research, Exercise and Sport Science Australia, The American College of Sports Medicine, and Sports Medicine Australia. He is affiliated with The School of Human Movement and Nutrition Sciences at The University of Queensland.</span></em></p>Does cold water immersion after training help recovery?Llion Roberts, Sport & exercise physiology researcher, The University of QueenslandLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/418202015-09-14T04:06:47Z2015-09-14T04:06:47ZHealth Check: why do my muscles ache the day after exercise?<figure><img src="https://images.theconversation.com/files/93025/original/image-20150826-1619-1c5jqfm.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Think of it as a useful signal from your body. </span> <span class="attribution"><a class="source" href="http://www.shutterstock.com/pic-284130629/stock-photo-runner-athlete-running-at-seaside-road-woman-fitness-jogging-workout-wellness-concept.html?src=lj4z7mA8NN8aEZdR2_huow-1-147">lzf/Shutterstock</a></span></figcaption></figure><p>It’s normal to experience muscle pain after exercising if it’s been a while since you were active or performed a certain movement. This type of pain – called delayed onset muscle soreness or DOMS – generally develops several hours later and exacerbates over the next few days. </p>
<p>The exercise that induces DOMS consists of eccentric (lengthening) muscle contractions in which contracting muscles are lengthened. Walking down a set of stairs or slope, where front thigh muscles are lengthened when supporting the body weight, is one example of eccentric exercise. </p>
<p>Another is using weights, such as a dumbbells. When lowering a heavy object slowly from an elbow flexed to an extended position, the muscles to flex the elbow joint perform eccentric exercise, since the external load (dumbbell) is greater than the force generated by the muscle. </p>
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<a href="https://images.theconversation.com/files/94586/original/image-20150914-19851-6mw13m.png?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="" src="https://images.theconversation.com/files/94586/original/image-20150914-19851-6mw13m.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/94586/original/image-20150914-19851-6mw13m.png?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=707&fit=crop&dpr=1 600w, https://images.theconversation.com/files/94586/original/image-20150914-19851-6mw13m.png?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=707&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/94586/original/image-20150914-19851-6mw13m.png?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=707&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/94586/original/image-20150914-19851-6mw13m.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=889&fit=crop&dpr=1 754w, https://images.theconversation.com/files/94586/original/image-20150914-19851-6mw13m.png?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=889&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/94586/original/image-20150914-19851-6mw13m.png?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=889&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
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<p>Exercise consisting of mainly concentric (shortening) contractions, where muscles contract and are shortened, such as walking up stairs and lifting a dumbbell, does not induce DOMS at all.</p>
<p>DOMS is technically considered an indicator of “muscle damage”, as muscle function decreases and, in some cases, muscle-specific proteins increase in the blood, indicating plasma membrane damage. But it appears that very few muscle fibres are actually injured or destroyed (less than 1% of total muscle fibres). </p>
<p>Interestingly, other structures such as fascia (the sheath of tissue surrounding the muscle) and connective tissue within the muscle appear to be more affected by eccentric contractions.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/93021/original/image-20150826-1585-1fi39k6.png?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="" src="https://images.theconversation.com/files/93021/original/image-20150826-1585-1fi39k6.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/93021/original/image-20150826-1585-1fi39k6.png?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=304&fit=crop&dpr=1 600w, https://images.theconversation.com/files/93021/original/image-20150826-1585-1fi39k6.png?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=304&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/93021/original/image-20150826-1585-1fi39k6.png?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=304&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/93021/original/image-20150826-1585-1fi39k6.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=381&fit=crop&dpr=1 754w, https://images.theconversation.com/files/93021/original/image-20150826-1585-1fi39k6.png?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=381&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/93021/original/image-20150826-1585-1fi39k6.png?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=381&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
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<span class="caption">Structure of skeletal muscle.</span>
<span class="attribution"><a class="source" href="http://www.shutterstock.com/pic-127770863/stock-vector-structure-of-skeletal-muscle-vector-illustration.html?src=n7zfNSRvF99EcG_Tyi2iEQ-1-21">Designua/Shutterstock</a></span>
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<p>A study my colleagues and I <a href="http://www.ncbi.nlm.nih.gov/pubmed/25519953">recently published</a> tested the hypothesis that fascia would become more sensitive than muscle when DOMS is induced. We probed the muscles of volunteer eccentric exercisers with an acupuncture needle designed to introduce a steadily increasing electrical current from its tip, until they reported muscle pain.</p>
<p>The results showed that DOMS was associated with the increased sensitivity of muscle fascia to the stimulus, suggesting the source of pain is fascia (connective tissue) rather than the muscle fibres themselves. </p>
<p>We still don’t know how eccentric contractions affect connective tissue surrounding muscle fibres. It’s possible they have different levels of elasticity. So, as the contracting muscle is stretched, a <a href="https://en.wikipedia.org/wiki/Shear_force">shear force</a> may develop between muscle fibres and their surrounding connective tissue. This may damage the structure and cause inflammation.</p>
<p>It’s still a mystery why there’s a delay between the exercise and muscle soreness. Researchers speculate that it’s due to the time it takes for inflammation to develop after the micro-injury.</p>
<p>It doesn’t appear that DOMS is a warning sign not to move the affected muscles, since moving the muscles ameliorates the pain and does not hamper the recovery. It may be that DOMS is a simple message from the body that the muscle lacked a good stimulus for a while, which it received. </p>
<p>But is it necessary for developing bigger and stronger muscles? </p>
<p>There’s no scientific evidence to support the theory of “no pain no gain”. <a href="http://www.ncbi.nlm.nih.gov/pubmed/22344059">Research shows</a> eccentric exercise training produces greater increases in muscle strength and size when compared with concentric exercise training, but this is not necessarily associated with “muscle damage.” </p>
<p>Don’t be afraid of DOMS, although it could bother you for several days after exercise. DOMS reduces when the same eccentric exercise is repeated. If the intensity and volume of eccentric exercise are gradually increased, you can minimise DOMS. </p>
<p>In the meantime, think of DOMS as a useful signal from your body.</p><img src="https://counter.theconversation.com/content/41820/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Ken Nosaka does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>It’s normal to experience muscle pain after exercising if it’s been a while since you were active or performed a certain movement.Ken Nosaka, Professor of Exercise and Sports Science, Edith Cowan UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/457662015-08-17T02:43:53Z2015-08-17T02:43:53ZHealth Check: here’s what you need to know about protein supplements<figure><img src="https://images.theconversation.com/files/92007/original/image-20150817-5110-wkcaj9.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Chocolate milk is well supported by research as ticking all the boxes for an effective exercise recovery drink.</span> <span class="attribution"><a class="source" href="https://www.flickr.com/photos/shutterbean/6757209625/">tracy benjamin/Flickr</a>, <a class="license" href="http://creativecommons.org/licenses/by-nc-nd/4.0/">CC BY-NC-ND</a></span></figcaption></figure><p>The protein and amino acid supplement market is big business. Bars, shakes, giant tubs of powder and specialist amino acid supplements dominate supplement shelves. </p>
<p>But the decision to use them is based more on slick marketing claims than anything else; protein supplements offer few real performance benefits that an athlete’s normal diet isn’t already delivering.</p>
<h2>A good diet</h2>
<p>Few athletes would disagree that more muscle is an advantage in their sport. And protein is the perfect source of the amino acid building blocks needed for new muscle growth and repair.</p>
<p>Taken together, strength training and sufficient protein will stimulate new muscle protein synthesis. Note that the keyword here is sufficient, because this is where protein supplement marketers like to extend to “the more the better”.</p>
<p>So how much protein do sportspeople need? Consensus position statements such as those produced by the <a href="http://journals.lww.com/acsm-msse/Fulltext/2009/03000/Nutrition_and_Athletic_Performance.27.aspx">American College of Sports Medicine</a> give the range of 1.2 grams to 1.7 grams of protein per kilogram of body weight. </p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/92006/original/image-20150817-5085-1dd4iwd.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/92006/original/image-20150817-5085-1dd4iwd.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=427&fit=crop&dpr=1 600w, https://images.theconversation.com/files/92006/original/image-20150817-5085-1dd4iwd.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=427&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/92006/original/image-20150817-5085-1dd4iwd.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=427&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/92006/original/image-20150817-5085-1dd4iwd.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=536&fit=crop&dpr=1 754w, https://images.theconversation.com/files/92006/original/image-20150817-5085-1dd4iwd.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=536&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/92006/original/image-20150817-5085-1dd4iwd.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=536&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Taken together, strength training and sufficient protein will stimulate new muscle protein synthesis.</span>
<span class="attribution"><a class="source" href="https://www.flickr.com/photos/ittybittiesforyou/2164031534/">Jenn and Tony Bot/Flickr</a>, <a class="license" href="http://creativecommons.org/licenses/by-nc/4.0/">CC BY-NC</a></span>
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</figure>
<p>But the top end of that range is for elite endurance athletes, power sportspeople and those in the early stages of a strength training phase. The “recreational athlete”, which describes the majority of active sportspeople, should aim for the bottom end of the range.</p>
<p>So how do those protein requirement numbers stack up against a regular diet? As an example, protein intake and body weights collected in the <a href="http://www.abs.gov.au/ausstats/abs@.nsf/Lookup/by%20Subject/4364.0.55.007%7E2011-12%7EMain%20Features%7EEnergy%7E702">2011-2012 Australian Health Survey</a> show the average Australian male already eats 1.2 grams and the average female 1.1 grams of protein per kilogram body weight. And this is for mostly sedentary people who are not following any special “high protein” training diet.</p>
<p>Sportspeople do have higher energy needs. But by simply eating a greater volume of food with a focus on higher protein content, it’s very feasible for an athlete to get their protein requirements from food alone. </p>
<p>This has been backed up by research; <a href="http://www.ausport.gov.au/ais/nutrition/publications/books/clinical_sports_nutrition">numerous dietary surveys</a> show the normal diet of strength-based athletes provides around two grams of protein per kilogram body weight per day. And that’s before using any protein powders.</p>
<h2>Some merit</h2>
<p>But protein supplements can’t be dismissed altogether. There are circumstances where supplementation is an appropriate and convenient option for athletes, such as when travelling, or during an intense training schedule.</p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/92008/original/image-20150817-5095-fyvbw3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/92008/original/image-20150817-5095-fyvbw3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=450&fit=crop&dpr=1 600w, https://images.theconversation.com/files/92008/original/image-20150817-5095-fyvbw3.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=450&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/92008/original/image-20150817-5095-fyvbw3.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=450&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/92008/original/image-20150817-5095-fyvbw3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=566&fit=crop&dpr=1 754w, https://images.theconversation.com/files/92008/original/image-20150817-5095-fyvbw3.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=566&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/92008/original/image-20150817-5095-fyvbw3.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=566&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">By simply eating a greater volume of food with a focus on higher protein content, it’s very feasible for an athlete to hit their protein requirements from food alone.</span>
<span class="attribution"><a class="source" href="https://www.flickr.com/photos/aryaziai/8716617128/">Arya Ziai/Flickr</a>, <a class="license" href="http://creativecommons.org/licenses/by/4.0/">CC BY</a></span>
</figcaption>
</figure>
<p>Athletes trying to drop weight on energy-restricted diets may find it harder to meet protein requirements, so a supplement could be of use during that time. But those situations are the exception, not the norm for the bulk of supplement users.</p>
<p>Optimal muscle growth and recovery is more than just about meeting daily protein needs. And this is where the concept of protein timing around exercise has some credence. Consuming protein after exercise is the best studied; <a href="https://theconversation.com/health-check-tips-on-eating-to-recover-after-exercise-19525">about 20 grams of high-quality protein</a> is sufficient to stimulate muscle protein synthesis following resistance exercise. </p>
<p>How long this window remains open is <a href="http://www.jissn.com/content/10/1/5">still debated</a>, but it likely exists for several hours. So, fear not gym goers, your muscle gains aren’t going to shrivel away because you didn’t chug down your protein shake five minutes after your last set of bench presses.</p>
<p>Combining all the protein timing research together leads to the conclusion that the body likely responds best to regular “doses” of protein throughout the day. I like to call this new muscle growth optimisation protocol “regular meals and snacks with a focus on higher-protein foods”. Others may call it eating.</p>
<h2>The right stuff</h2>
<p>Not all protein sources are created equal. In the field of sports nutrition research, it’s dairy protein that consistently receives much of the attention, and for good reason.</p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/92010/original/image-20150817-5117-zhup7t.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/92010/original/image-20150817-5117-zhup7t.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=338&fit=crop&dpr=1 600w, https://images.theconversation.com/files/92010/original/image-20150817-5117-zhup7t.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=338&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/92010/original/image-20150817-5117-zhup7t.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=338&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/92010/original/image-20150817-5117-zhup7t.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=424&fit=crop&dpr=1 754w, https://images.theconversation.com/files/92010/original/image-20150817-5117-zhup7t.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=424&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/92010/original/image-20150817-5117-zhup7t.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=424&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Most protein supplements are based on whey.</span>
<span class="attribution"><a class="source" href="https://www.flickr.com/photos/healthgauge/17515059144/">Health Gauge/Flickr</a>, <a class="license" href="http://creativecommons.org/licenses/by/4.0/">CC BY</a></span>
</figcaption>
</figure>
<p>The two main proteins in dairy are casein and whey. They are digested and absorbed at different rates, with whey appearing more quickly in the bloodstream. Most protein supplements are based on whey, but that’s more due to convenience because of its ready availability: it’s a waste product from cheese manufacturing.</p>
<p>Whey protein is of particular interest because it appears to have a stronger anabolic effect on muscle growth, thanks to a higher content of a specific essential amino acid called <a href="http://jn.nutrition.org/content/136/2/533S.full">leucine</a>. It may not fill up glossy advertising in fitness magazines, but something as unsexy as chocolate milk is well <a href="http://www.karger.com/Article/FullText/341954">supported by research</a> as ticking all the boxes for an effective recovery drink.</p>
<p>Chocolate milk contains a good mix of carbohydrates (to promote glycogen restoration and stimulate insulin release) and high-quality whey and casein protein all in the one package. It also has the added bonus of contributing to post-exercise rehydration. Science has never been so tasty.</p>
<p>But outside of cost, is there a downside to protein supplements? Yes, because they move the focus away from the undisputed benefits of a varied training diet. <a href="http://www.nlm.nih.gov/medlineplus/news/fullstory_154009.html">Research</a> is finding that body-conscious men are using these supplements for weight loss, setting them up for potential eating disorders.</p>
<p>The biggest performance gains in sport don’t come from protein supplements. They come from the triad of a broad varied diet, adequate rest and recovery, and the one supplement that all athletes need to be taking: BHW (bloody hard work).</p><img src="https://counter.theconversation.com/content/45766/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Tim Crowe does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>The decision to use protein supplements is based more on marketing claims than anything else. They offer few real performance benefits that an athlete’s normal diet isn’t already delivering.Tim Crowe, Associate Professor in Nutrition, Deakin UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/317292015-05-18T04:49:50Z2015-05-18T04:49:50ZHealth check: what’s the deal with electrolytes?<figure><img src="https://images.theconversation.com/files/81979/original/image-20150518-25437-1piibfz.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Sweat is made up of water and minerals that are collectively known as electrolytes. </span> <span class="attribution"><a class="source" href="https://www.flickr.com/photos/chrishunkeler/8049103309/">Chris Hunkeler/Flickr</a>, <a class="license" href="http://creativecommons.org/licenses/by-sa/4.0/">CC BY-SA</a></span></figcaption></figure><p>Electrolytes are an important part of normal human function. The failure to maintain a normal balance of electrolytes can lead to dehydration and possibly heart and neurological problems.</p>
<p>When we’re physically active, either as a regular part of the day or when exercising, our bodies produce heat. So we start sweating to prevent overheating. Loss of water in this way can lead to dehydration, but failure to prevent overheating by sweating can result in dizziness, thirst, headaches, nausea, muscle spasms, cramps, fatigue and disorientation. </p>
<p>The human body can produce up to two litres of sweat in an hour, although this amount is highly dependent on environmental conditions as well as exercise intensity and duration. Sweat losses of this magnitude, which can amount to 2% of body weight, can significantly affect how the body functions at rest. And it can result in a significant <a href="http://www.ncbi.nlm.nih.gov/pubmed/17277604">decrease in performance during exercise</a>.</p>
<h2>Enter electrolytes</h2>
<p>Sweat is largely made up of water (the watery part of blood known as plasma) as well as important minerals including sodium, potassium, magnesium, chloride, calcium, bicarbonate, phosphate and sulphate. These minerals are collectively known as electrolytes and are essential for the normal function of our cells and organs. </p>
<p>Sodium is the most important electrolyte because it plays a key role in normal muscle and nerve function and preventing cramps, as well as in stimulating thirst, improving fluid absorption in the small intestine and helping fluid retention. </p>
<p>Other electrolytes also play key roles in normal physiological function. Calcium, for instance, helps co-ordinate muscle contraction. Low levels of potassium and magnesium are implicated in muscle cramps. Chloride, bicarbonate, phosphate and sulphate all contribute to maintaining pH balance and regulating fluid in and out of cells. </p>
<p>Traditionally, we just drank water to rehydrate, but <a href="http://www.ncbi.nlm.nih.gov/pubmed/1895359">research</a> published <a href="http://www.ncbi.nlm.nih.gov/pubmed/9694418">in the 1990s</a> showed that could be improved on when water had a small amount of glucose and a larger portion of sodium in it. This led to the creation of electrolyte-based rehydration drinks.</p>
<h2>Electrolyte drinks</h2>
<p>Electrolyte drinks are a simple but effective way of rehydrating. You can buy ready-made drinks as a practical way to replace the lost electrolytes, or you can purchase a tube of effervescent electrolyte tablets or tub of powder and simply mix with plain water. Alternatively, you can add a little bit of salt to your post-exercise meal as an economical alternative. </p>
<p>But the tablet and powder make a nice-tasting, scientifically formulated drink that quickly rehydrates. And it may be a better choice because many ready-made electrolyte drinks contain large amounts of sugar.</p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/81980/original/image-20150518-25403-13aeph2.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/81980/original/image-20150518-25403-13aeph2.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=450&fit=crop&dpr=1 600w, https://images.theconversation.com/files/81980/original/image-20150518-25403-13aeph2.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=450&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/81980/original/image-20150518-25403-13aeph2.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=450&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/81980/original/image-20150518-25403-13aeph2.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=566&fit=crop&dpr=1 754w, https://images.theconversation.com/files/81980/original/image-20150518-25403-13aeph2.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=566&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/81980/original/image-20150518-25403-13aeph2.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=566&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Sports drinks aim to replenish the sugars used during high-intensity exercise as well as electrolytes.</span>
<span class="attribution"><a class="source" href="https://www.flickr.com/photos/cleanwalmart/374245972/">Clean Wal-Mart</a>, <a class="license" href="http://creativecommons.org/licenses/by/4.0/">CC BY</a></span>
</figcaption>
</figure>
<p>Typically known as “sports drinks”, these beverages have a different intention to just rehydrating. They aim to replenish the sugars used during high-intensity exercise. But most people who exercise don’t do so to the degree of intensity that justifies consuming sports drinks.</p>
<p>Electrolyte “only” drinks, that is, the tablets or powder you dissolve in water yourself, are calorie-free. So they’re a better option for people who are exercising to lose weight and are looking to rehydrate, or even people who don’t want to consume the added sugar. Sports drinks have been <a href="https://theconversation.com/health-check-whats-eating-your-teeth-37096">linked to serious dental erosion</a>.</p>
<h2>Who benefits?</h2>
<p>Everyone sweats during exercise – both incidental and planned – so electrolytes are good for anyone who wants to recover the water and electrolytes lost through sweat. That means anyone from recreational exercisers to elite athletes can consume electrolytes. The main thing to be mindful of is the sugar content of sports drinks. </p>
<p>When we exercise, our fluid and electrolyte requirements increase. So consuming at least half a litre of an electrolyte drink three to four hours before exercise, a quarter of a litre two hours prior to exercise and approximately the same every 20 to 30 minutes during exercise will <a href="http://www.ncbi.nlm.nih.gov/pubmed/17277604">ensure you stay hydrated</a>. </p>
<p>The most important thing to note is that everyone sweats at a different rate. A practical way to work out how much fluid you lose during exercise is simply to weigh yourself immediately before and after exercise. The difference will indicate how much you need to replace: for every one kilogram of body weight lost during exercise, you should consume a litre and half of an electrolyte drink.</p>
<p>If you’re particularly curious, you can compare your urine colour against a chart or have it assessed in terms of darkness. Darker yellow or brown urine indicates greater levels of dehydration. </p>
<p>Or you can simply drink to thirst – a strategy that’s just as effective as having a personalised hydration protocol! </p>
<p>Remember that the warmer it is, the more you will sweat, so you’ll need to drink more during the warmer months. Improving your daily hydration levels will support your exercise requirements and help you get and keep fit.</p><img src="https://counter.theconversation.com/content/31729/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Jon Bartlett does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Sports drinks claiming to contain electrolytes have innundated stores in recent years. So what are electrolytes? Are they good? How can we best get them?Jon Bartlett, Sport Science Research Fellow, Victoria UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/336392015-01-19T03:42:54Z2015-01-19T03:42:54ZHealth Check: do you really need carbs to recover from exercise?<figure><img src="https://images.theconversation.com/files/69323/original/image-20150119-5158-1yepkon.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Typical sports nutrition guidelines advocate eating carbohydrate-rich food before, during and after exercise to maximise performance. </span> <span class="attribution"><a class="source" href="https://www.flickr.com/photos/jeffreyww/15235208751">jeffreyw/Flickr</a>, <a class="license" href="http://creativecommons.org/licenses/by-sa/4.0/">CC BY-SA</a></span></figcaption></figure><p>Carbohydrate-rich diets are often recommended as part of exercise regimes to promote recovery and maximise performance. But <a href="http://www.ncbi.nlm.nih.gov/pubmed/?term=24942068">recent research</a> suggesting such foods may not help exercise recovery and their potential link with metabolic diseases are raising questions about whether this advice is still appropriate.</p>
<p>The energy status of exercising muscles has been thought to be an important element in exercise performance <a href="http://www.ncbi.nlm.nih.gov/pubmed/5584523">since the late 1960s</a>. As carbohydrate is the preferred energy source for muscle contraction during moderate–to-high intensity exercise, <a href="http://www.ncbi.nlm.nih.gov/pubmed/23765351">typical sports nutrition guidelines</a> advocate eating carbohydrate-rich food before, during and after exercise to maximise performance. </p>
<p>Such guidelines, which are mainly for professional athletes, suggest consuming just over one gram of carbohydrate for every kilogram of your body mass, each hour for four hours, to maximise replenishment. But is a high carbohydrate intake really required to maximise exercise recovery? And is it appropriate for people who aren’t overly concerned with competitive performance?</p>
<h2>Performance vs recovery</h2>
<p>Before exploring these questions, it’s important to distinguish between exercise recovery and performance. </p>
<p>Recovery describes the processes within muscles that are stimulated by the stress of exercise sessions. These processes accumulate and eventually result in increased endurance and muscle growth. Adaptations like these improve the body’s ability to cope with future exercise stress. </p>
<p>Exercise performance, on the other hand, relates to the ability to perform exercise at a desired intensity and duration. </p>
<p>Nutrition plays a role in both, and the quality of recovery can affect future exercise performance. But nutritional recommendations for performance may not be ideal for promoting recovery in all instances.</p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/69328/original/image-20150119-2706-1meaxzj.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/69328/original/image-20150119-2706-1meaxzj.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/69328/original/image-20150119-2706-1meaxzj.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/69328/original/image-20150119-2706-1meaxzj.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/69328/original/image-20150119-2706-1meaxzj.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/69328/original/image-20150119-2706-1meaxzj.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/69328/original/image-20150119-2706-1meaxzj.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Nutrition plays a role in both recovery and performance, and the quality of recovery can affect future exercise performance.</span>
<span class="attribution"><a class="source" href="https://www.flickr.com/photos/ivanclow/4329024374">IvanClow/Flickr</a>, <a class="license" href="http://creativecommons.org/licenses/by-nc/4.0/">CC BY-NC</a></span>
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<h2>Carbohydrates and endurance training</h2>
<p>Although the beneficial role of carbohydrates for improving exercise performance is widely accepted, <a href="http://www.ncbi.nlm.nih.gov/pubmed/23364526">researchers have recently observed</a> that restricting carbohydrate intake close to endurance training sessions might actually help muscle recovery. They found reducing carbohydrate availability (by either an overnight fast or restricting carbohydrate intake close to exercise sessions) may help promote early recovery, possibly leading to long-term improvements in endurance. </p>
<p><a href="http://www.ncbi.nlm.nih.gov/pubmed/16092055">Several studies</a> show that high carbohydrate intakes can suppress the activation of several genes linked to exercise adaptations. Our <a href="http://www.ncbi.nlm.nih.gov/pubmed/23364526">recent research shows</a> it’s possible to complete two sessions of high-intensity interval exercise separated by up to 12 hours of carbohydrate restriction. We also found early recovery is more likely when exercise is performed with low carbohydrate availability.</p>
<p>Eating large amounts of carbohydrate during early recovery may also be counterproductive for achieving fat loss. <a href="http://www.ncbi.nlm.nih.gov/pubmed/23364526">We found</a> restricting carbohydrates during recovery from exercise increased fat metabolism and decreased carbohydrate metabolism. In fact, approximately three times more fat was used when carbohydrate intake was restricted during exercise recovery. </p>
<p>Given that many of us exercise to lose weight, consuming carbohydrates before and after exercise may be doing more harm than good! </p>
<h2>Carbohydrates and resistance exercise</h2>
<p>But what about the role of carbohydrates for recovery from resistance exercise, which includes lifting weights or performing bodyweight-type exercises with the goal of increasing muscle mass and strength?</p>
<p>Consuming protein when doing this kind of exercise is <a href="http://www.ncbi.nlm.nih.gov/pubmed/23134885">known to benefit muscle growth</a>. High carbohydrate intakes have traditionally been <a href="http://www.ncbi.nlm.nih.gov/pubmed/15107010">recommended</a> to support resistance exercise performance and recovery.</p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/69329/original/image-20150119-2766-117a5j0.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/69329/original/image-20150119-2766-117a5j0.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/69329/original/image-20150119-2766-117a5j0.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/69329/original/image-20150119-2766-117a5j0.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/69329/original/image-20150119-2766-117a5j0.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/69329/original/image-20150119-2766-117a5j0.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/69329/original/image-20150119-2766-117a5j0.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Eating large amounts of carbohydrate during early recovery may also be counterproductive to achieving fat loss.</span>
<span class="attribution"><a class="source" href="https://www.flickr.com/photos/thompsonrivers/11875884363">Thompson Rivers University/Flickr</a>, <a class="license" href="http://creativecommons.org/licenses/by-nc-sa/4.0/">CC BY-NC-SA</a></span>
</figcaption>
</figure>
<p>But several studies now show that <a href="http://www.ncbi.nlm.nih.gov/pubmed/21131864">carbohydrates don’t further benefit</a> recovery processes after resistance exercise compared to protein alone. </p>
<p>What’s more, performing resistance exercise when muscle carbohydrate stores are low also <a href="http://www.ncbi.nlm.nih.gov/pubmed/?term=22628371">doesn’t compromise early recovery</a>. Taken together, this suggests dietary carbohydrate plays little to no role in recovery from resistance exercise.</p>
<p>Another common belief is that people doing resistance training need extra energy intake (in other words, to eat more) to increase muscle mass. And one way of increasing energy intake is to increase the carbohydrate consumption. There’s no evidence for this belief but research does show muscle recovery after resistance exercise is promoted by protein, <a href="http://www.ncbi.nlm.nih.gov/pubmed/?term=24595305">even when the person exercising is in energy deficit</a>. </p>
<h2>Potential health risks</h2>
<p>Not only do the dietary recommendations for increasing carbohydrate consumption for better exercise recovery not apply for the non-athlete exerciser, they are actually a cause for concern. Carbohydrates have a potential role in the development of metabolic diseases, including type 2 diabetes and obesity. </p>
<p>Consuming a lot of carbohydrate-rich food is thought to over-stimulate the hormone insulin by causing chronically high blood sugar levels. One of the many roles of insulin is blocking the use of fats as a fuel source. At the same time, insulin promotes the storage of excess carbohydrate as fat and reduces the body’s ability to control blood sugar levels. </p>
<p>For recreationally active people whose exercise goals are often to improve general health and body composition – reduce fat mass and increase muscle mass – eating a high-carbohydrate diet may actually have the opposite result.</p><img src="https://counter.theconversation.com/content/33639/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>The authors do not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Carbohydrate-rich diets are often recommended as part of exercise regimes to promote recovery and maximise performance. But recent research suggesting such foods may not help exercise recovery and their…Jackson Fyfe, PhD candidate in Exercise Physiology, Victoria UniversityJon Bartlett, Sport Science Research Fellow, Victoria UniversityLicensed as Creative Commons – attribution, no derivatives.