i. Reduction of s/s associated with exercise-induced muscle damage- Tissue disruption & catabolism
- Delayed onset muscle soreness (DOMS)
- Decreased muscle force output between bouts of activity
ii. Improved fatigue resistance during strenuous activity
iii. Reduction in immunosuppression post strenuous activity
c. Nutrition-based
i. Antioxidants – Vitamin C, Vitamin E, Coenzyme Q10
ii. Phytochemicals – Tart Cherry Juice
iii. Amino Acids – l-Carnitine, Leucine/HMB, Beta-Alanine
iv. Fatty Acids – Omega 3 (EPA & DHA)
d. Modality-based
i. Whole body vibration
ii. Massage
iii. Compression garments
iv. Cryotherapy
X. Planned recovery requires an integrated and systematic approach
a. Educate your clients & athletes – consistent messaging
b. Provide access / remove barriers to best practices
c. Monitor movement efficiency, training loads, recovery behaviors
XI. Five Take-Away Points
a. Fatigue is a physiologic stimulus for anabolic response if recovery is optimized
b. Foundation for optimum recovery = 3R’s
i. Re-fuel, Rest, Restore Movement Efficiency
c. Supplemental recovery behavior (nutrition & modalities) must be combined 3R’s
d. Monitoring of training load and recovery behaviors is necessary to direct behavior
e. Recovery behaviors are best applied in a systematic & integrated approach
XII. Selected References
American Dietetic Association, Dietitians of Canada, American College of Sports Medicine,
Rodriguez NR, Di Marco NM, Langley S. American College of Sports Medicine position
stand. Nutrition and athletic performance. Med Sci Sports Exerc 2009;41(3):709–31.
Gabbett TJ, Jenkins DG. Relationship between training load and injury in professional rugby
league players. J Sci Med Sport 2011 May;14(3):204–9.
Knicker AJ, Renshaw I, Oldham ARH, Cairns SP. Interactive processes link the multiple
symptoms of fatigue in sport competition. Sports Med 2011 Apr;41(4):307–28.
Padua DA, Distefano LJ, Marshall SW, Beutler AI, la Motte de SJ, DiStefano MJ. Retention
of movement pattern changes after a lower extremity injury prevention program is affected by
program duration. The American Journal of Sports Medicine 2012 Feb;40(2):300–6.