Blood glucose and insulin levels in humans after oral administration of these carbohydrates rise slower and reach lower maxima than after sucrose administration . The consumption of carbohydrates is not only important to replenish the reserves, but also to contribute to cover the energy requirements that are fundamental to help the competition of the immune system and the repair of the tissues . In athletes with high body mass (e.g. — basketball and rugby) or players under a weight loss program it might be better to reduce the energy intake to the needs of the previous category . Although certain general recommendations can be given — the carbohydrate intake must be fine-tuned based on individual features, total energy daily expenditure, exercise training requirements, and the respective feedback from training performance in daily recovery . For planning, it is necessary to consider the state of training, schedules, and the magnitude of the depletion of reserves, besides the type of exercise .
A 20–30 min massage that is performed immediately following or up to 2 h after exercise has been shown to effectively reduce DOMS for 24 h after exercise , Torres et al https://www.otsnews.co.uk/medical-marijuana-for-chronic-pain-does-it-really-work/ ., 2012,. DOMS is induced by muscle damage, and massage may increase muscle blood flow and reduce muscle oedema (Weerapong et al., 2005; Bakar et al., 2015). These exercise-induced perturbations can lead to a temporary reduction in muscular force (Brown et al., 1997; Goodall and Howatson, 2008; Mackey et al., 2008), a disturbed sense of joint position , Saxton et al., 1995; Paschalis et al., 2007,, decreased physical performance (Twist and Eston, 2009; Burt and Twist, 2011), and/or an increased risk of injury (Cheung et al., 2003; Barnett, 2006).
The authors highlighted limited research on plant-based proteins in vegan athletes and sedentary or inactive individuals. Healthy young adults between 18 and 44 (including vegan athletes), who engaged in resistance training, were included. Considering its benefits, scientists have focused on exploring its potential in improving athletic performance and recovery. Protein intake is essential among athletes because it facilitates muscle repair and stimulates recovery. When I suffered a back injury in 2017 while playing rugby, TikTok and Instagram weren’t exactly the hotspots for health and fitness content that they are today. … These attributes provide a scientific foundation for the increased use of plant-based diets by endurance athletes.
Kreider, Richard B.
In general, massage appears to have more of a psychological placebo effect with short-term benefits. However (this effect was negative after 20 h), which makes the initial findings questionable. Also, in our results, massage only affected muscle soreness while other non-self-reported measures (La, VO2, and CK) were not affected. While these findings are discouraging — it must be noted that the included studies did not examine variables related to performance.
Therefore, authors should pay attention in future studies to properly follow the updated PRISMA statement and explain each item separately. However, there is a scarcity of studies focusing exclusively on training recovery in endurance athletes. The two studies using massage as a recovery strategy found no benefits compared to controls 59, 65. However, the effects were marginal for similar applications for endurance performance 56, 67. Five 29, 30, 38, 42, 43 out of twenty-two reviews, focusing on massage , cryotherapy 30, 38, 42, and CG , compared recovery outcomes at different time points.
Protein intake is particularly crucial, as it supplies amino acids needed to repair and regenerate muscle fibers that experience microtears during exercise—a process essential for muscle adaptation and growth 1,3,7. All authors read and approved the final manuscript. The first draft of the manuscript was written by Conor C. Carey and all authors commented on previous versions of the manuscript. All authors contributed to the study conception and design. Medline (Pubmed), Embase and SPORTdiscus were searched from inception to August 2020 for randomised placebo-controlled trials which assessed the impact of 6 or more days of flavonoid containing polyphenol ingestion on skeletal muscle recovery in the 96-h period following a single bout of EIMD. It has been postulated that foods and supplements containing flavonoid polyphenols may enhance recovery from exercise-induced muscle damage (EIMD) through upregulation of cell signalling stress response pathways, particularly the nuclear factor erythroid 2–related factor 2 (NRF2) pathway.
KEY POINTS
Research indicates that pro-inflammatory cytokines and oxidative markers can be reduced by curcumin and omega-3 fatty acids, which have a direct effect on inflammation and support muscle recovery 42,43. To sustain blood volume (regulate body temperature), and ensure proper muscle function, adequate hydration is essential. Due to sweating, exercise leads to considerable depletion of fluids and electrolytes such as sodium, potassium, magnesium, and calcium, necessitating proper replacement to maintain muscle functionality. A thorough evaluation of current studies is reflected in the structure, with selected references aiming to provide a well-rounded, precise, and extensive perspective on recovery nutrition, suitable for both academic and practical uses.