To counter the study on cold application, next article, here is a study on heat application from the same researchers.
Abstract
The purpose of this study was to determine the impact of increased local muscle temperature independent of core temperature on glycogenesis during recovery from exercise when adequate carbohydrate provisions were supplied. Nine recreationally active males (age, 23 ± 4 years; height, 178 ± 6 cm; weight 79 ± 9 kg) cycled for 92 min and recovered for 4 h. During recovery the subject’s legs were randomly assigned as the heated limb (heat pack application) and control limb (exposed to room air). Participants received 2 carbohydrate feedings (1.8 g·kg(-1) of body weight) at 0 and 2 h of recovery. Core temperature, intramuscular temperature, and leg circumference were monitored throughout recovery. Skeletal muscle biopsies samples of the vastus lateralis were obtained at the beginning and end of the 4-h recovery period on both legs and analyzed for glycogen and lactate. Core temperature did not change from throughout recovery. Muscle temperature in the heated limb was higher by 15 min and remained elevated throughout recovery compared with the control limb (p < 0.05). Leg circumference was not different between limbs. Lactate increased from postexercise to 4 h postexercise regardless of trial (p < 0.05). Muscle glycogen concentration increased with recovery and carbohydrate feeding in both limbs (p < 0.05) but was 22% higher in the heated limb compared with the control limb (p < 0.05). This study demonstrates increased glycogenesis when local muscle temperature is increased independent of core temperature.
The purpose of this study was to investigate the effect of local cold application on muscle glycogen re-synthesis after exercise. Recreationally active male subjects n=11 completed a 90-minute glycogen depleting ride, followed by 4 h of recovery. During recovery, ice was applied intermittently to one leg IL while the subjects other leg CL acted as a control. Intramuscular and rectal temperature was recorded continuously. A carbohydrate 1.8 g∙kg-1 bodyweight beverage was supplied at 0 and 2 h post exercise. Muscle biopsies were taken immediately after exercise from the vastus lateralis and at 4 h post exercise for the analysis of muscle glycogen and muscle lactate. Leg circumference was measured 30, 60, 120, 180, and 240 minutes into recovery. The IL was colder than the CL from 15 minutes after initial ice application until the end recovery P<0.05. Immediate post-exercise glycogen was similar between legs 55.3±7.4 vs. 56.1±7 mmol∙kg-1 wet weight for the iced vs. control, respectively. However, muscle glycogen was lower in the IL compared to the CL at 4 h post exercise 72±8.4 vs. 95±8.4 mmol∙kg-1 wet weight, respectively; P<0.05. Muscle lactate was lower in the IL after 4 h of recovery compared to the CL 1.6±.2 vs. 2.6±.2 mmol∙L-1, respectively; P<0.05. There was no difference in circumference between IL and CL. These data demonstrate a reduction in muscle glycogen re-synthesis with local cold application.
University of Illinois researchers determined that an adult stem cell present in muscle is responsive to exercise, a discovery that may provide a link between exercise and muscle health. The findings could lead to new therapeutic techniques using these cells to rehabilitate injured muscle and prevent or restore muscle loss with age.
“These findings are important because we’ve identified an adult stem cell in muscle that may provide the basis for muscle health with exercise and enhanced muscle healing with rehabilitation/movement therapy,” Boppart said. “The fact that MSCs in muscle have the potential to release high concentrations of growth factor into the circulatory system during exercise also makes us wonder if they provide a critical link between enhanced whole-body health and participation in routine physical activity.”
“Although exercise is the best strategy for preserving muscle as we age, some individuals are just not able to effectively engage in physical activity,” Boppart said. “Disabilities can limit opportunities for muscle growth. We’re working hard to understand how we can best utilize these cells effectively to preserve muscle mass in the face of atrophy.”
Are you tired, run-down, listless? The answer to your problem is probably not in a little brown bottle. It could be as simple as a good night’s sleep. But for 45 million Americans, that’s an elusive dream. Even worse, sleep deprivation, insomnia and untreated disorders such as sleep apnea are leading Americans down a slippery slope to early mortality, increasing their risk for obesity, stroke, hypertension, diabetes and cardiovascular problems. And that’s not even counting the danger of falling asleep at the wheel.
I’m still collecting evidence on whether compression garments work or not. This study says that it doesn’t improve running performance but maybe helps afterwards during the recovery.
Abstract
The purpose of this study was to determine the effects of calf compression sleeves on running performance and on calf tissue oxygen saturation (StO2) at rest before exercise and during recovery period. 14 moderately trained athletes completed 2 identical sessions of treadmill running with and without calf compression sleeves in randomized order. Each session comprised: 15 min at rest, 30 min at 60% maximal aerobic velocity determined beforehand, 15 min of passive recovery, a running time to exhaustion at 100% maximal aerobic velocity, and 30 min of passive recovery. Calf StO2 was determined by near infra-red spectroscopy and running performance by the time to exhaustion. Compression sleeves increased significantly StO2 at rest before exercise (+ 6.4±1.9%) and during recovery from exercise (+ 7.4±1.7% and + 10.7±1.8% at 20th and 30th min of the last recovery period, respectively). No difference was observed between the times to exhaustion performed with and without compression sleeves (269.4±18.4 s and 263.3±19.8 s, respectively). Within the framework of this study, the compression sleeves do not improve running performance in tlim. However the StO2 results argue for further interest of this garment during effort recovery.
Thanks to Sam Callan, USA Cycling Coaching Director, for passing this along.
Abstract
Several nutritional strategies can optimize muscle bulk and strength adaptations and enhance recovery from heavy training sessions. Adequate energy intake to meet the needs of training and carbohydrate intake sufficient to maintain glycogen stores (>7 g carbohydrate·kg−1·day−1 for women; >8 g carbohydrate·kg−1·day−1 for men) are important. Dietary protein intake for top sport athletes should include some foods with high biological value, with a maximum requirement of approximately 1.7 g·kg−1·day−1 being easily met with an energy sufficient diet. The early provision of carbohydrate (>1 g·kg−1) and protein (>10 g) early after an exercise session will enhance protein balance and optimize glycogen repletion. Creatine monohydrate supplementation over several days increases body mass through water retention and can increase high-intensity repetitive ergometer performance. Creatine supplementation can enhance total body and lean fat free mass gains during resistance exercise training; however, strength gains do not appear to be enhanced versus an optimal nutritional strategy (immediate post-exercise protein and carbohydrate). Some studies have suggested that β-OH-methyl butyric acid (β-HMB) can enhance gains made through resistance exercise training; however, it has not been compared “head to head” with optimal nutritional practices. Overall, the most effective way to increase strength and bulk is to perform sport-specific resistance exercise training with the provision of adequate energy, carbohydrate, and protein. Creatine monohydrate and β-HMB supplementation may enhance the strength gains made through training by a small margin but the trade-off is likely to be greater bulk, which may be ergolytic for any athlete participating in a weight-supported activity.
The results suggest that wearing LBCG facilitated a small number of cardiorespiratory and peripheral physiological benefits that appeared mostly related to improvements in venous flow. However, these improvements appear trivial to athletes, as they did not correspond to any improvement in endurance running performance.
Another way to use casein is for night time recovery. A cup of lowfat cottage cheese before going to bed will slowly release protein over the next few hours to repair muscle tissue.
