The use of recovery methods post‐exercise

@article{Reilly2005TheUO,
  title={The use of recovery methods post‐exercise},
  author={Thomas Reilly and Bj{\"o}rn Ekblom},
  journal={Journal of Sports Sciences},
  year={2005},
  volume={23},
  pages={619 - 627}
}
Competitive soccer engages many of the body's systems to a major extent. The musculoskeletal, nervous, immune and metabolic systems are stressed to a point where recovery strategies post‐exercise become influential in preparing for the next match. Intense activity at a 7-day training camp causes participants to experience lowered concentrations of non-killer cells and T-helper cells. Two consecutive games in 24 h produce disturbances in the testosterone – cortisol ratio. When competitive… 
Nutrition for post-exercise recovery and training adaptation
TLDR
Evidence is provided that the availability of Muscle glycogen at the end of recovery determines the capacity for repeated exercise such that muscle glycogen depletion is shown to be a major determinant of fatigue during this bout and the present work suggests that energy intake per se and not macronutrient composition (i.e. the addition of protein) determines maximal muscle glycogens resynthesis rate and the capacity to repeated exercise.
What are the Physiological Mechanisms for Post-Exercise Cold Water Immersion in the Recovery from Prolonged Endurance and Intermittent Exercise?
TLDR
While CWI-mediated parasympathetic reactivation seems detrimental to high-intensity exercise performance when performed shortly after, it has been shown to be associated with improved longer term physiological recovery and day to day training performances.
Muscle Fatigue during Football Match-Play
TLDR
The decline in muscle strength may increase the predisposition to injury in the lower limbs, and strategies to offset fatigue include astute use of substitutions, appropriate nutritional preparation and balancing pre-cooling and warm-up procedures.
Is recovery driven by central or peripheral factors? A role for the brain in recovery following intermittent-sprint exercise
TLDR
The potential contributions of the brain to performance recovery after strenuous exercise is outlined, with a limited focus on contributors to post-exercise recovery from CNS origins.
Strategies for optimal hydration and energy provision for soccer-specific exercise
TLDR
It was concluded that an elevated core temperature, and not substrate availability limits exercise capacity during soccer-specific exercise in the heat, and volume and timing of carbohydrate ingestion do not significantly influence metabolism or performance, providing the total volume is equal.
Restoration of Muscle Glycogen and Functional Capacity: Role of Post-Exercise Carbohydrate and Protein Co-Ingestion
TLDR
Nutritional considerations for optimal short-term recovery remain incompletely elucidated, particularly surrounding the precise amount of specific types of nutrients required, and carbohydrate intake during limited recovery appears to primarily determine muscle glycogen resynthesis and repeated exercise capacity.
The effects of a post-workout nutraceutical drink on body composition, performance and hormonal and biochemical responses in Division I college football players
TLDR
It appears that supplementing the post-workout diet of Division I college football players with a nutraceutical recovery drink has favourable effects on body composition, peak power output and biochemical markers.
Markers of the Aerobic Energy-Delivery System as Measures of Post-Match Fatigue and Recovery in Soccer: A Repeated Measures Design
TLDR
In this study, markers of aerobic energy-delivering system were proved functional in detecting post-match fatigue and recovery in soccer players.
The Influence of Cold-Water Immersion on the Adaptive Response to High-Intensity Interval Training in Human Skeletal Muscle
TLDR
This thesis aimed to investigate the underlying molecular mechanisms by which CWI may alter cellular signalling and the long-term adaptive response to HIT in human skeletal muscle, and demonstrated that CWI augments the post-exercise response of a number of signalling proteins and genes associated with mitochondrial adaptations.
Fatigue and Recovery in Rugby: A Review
TLDR
Cold water immersion and contrast baths seem to provide a beneficial effect on creatine kinase clearance, neuromuscular performance and delayed onset of muscle soreness, while using a short-duration active recovery protocol seems to yield little benefit to recovery from rugby training or competition.
...
...

References

SHOWING 1-10 OF 53 REFERENCES
Strategies for hydration and energy provision during soccer-specific exercise.
TLDR
This study demonstrates when the total volume of carbohydrate consumed is equal, manipulating the timing and volume of ingestion elicits similar metabolic responses without affecting exercise performance.
Timing and method of increased carbohydrate intake to cope with heavy training, competition and recovery.
  • E. Coyle
  • Medicine
    Journal of sports sciences
  • 1991
TLDR
This paper has proposed extraordinary dietary practices which generally advocate high carbohydrate intake at all times before, during and after exercise to have as much carbohydrate in the body as possible during the latter stages of prolonged intense exercise.
Post-exercise vitamin C supplementation and recovery from demanding exercise
TLDR
The results suggest that either free radicals are not involved in delaying the recovery process following a bout of unaccustomed exercise, or that the consumption of VC wholly after exercise is unable to deliver this antioxidant to the appropriate sites with sufficient expediency to improve recovery.
Effect of recovery interventions on lactate removal and subsequent performance.
TLDR
Combined Recovery was the most efficient intervention for maintaining maximal performance time during T2, and active recovery was the best intervention for removing BLa.
Influence of fluid intake pattern on short-term recovery from prolonged, submaximal running and subsequent exercise capacity.
TLDR
It is suggested that drinking a prescribed volume of a carbohydrate-electrolyte solution after prolonged exercise, calculated to replace the body fluid losses, restores endurance capacity to a greater extent than ad libitum rehydration during 4 h of recovery, even though the total volumes ingested were the same between trials.
Applied Physiology of Soccer
TLDR
Soccer players of national and international standard have a maximal aerobic power of around 60 to 65 ml/kg/min, an above average anaerobic alactacid power, and a greater buffer capacity and muscle strength compared with untrained controls, yet seem to be less flexible.
Effects of cold water immersion on the symptoms of exercise-induced muscle damage.
TLDR
It is concluded that although cold water immersion may reduce muscle stiffness and the amount of post-exercise damage after strenuous eccentric activity, there appears to be no effect on the perception of tenderness and strength loss, which is characteristic after this form of activity.
Muscle glycogen synthesis after exercise: effect of time of carbohydrate ingestion.
TLDR
It is suggested that delaying the ingestion of a carbohydrate supplement post-exercise will result in a reduced rate of muscle glycogen storage, despite significantly elevated plasma glucose and insulin levels.
Effects of deep and shallow water running on spinal shrinkage.
TLDR
Results support the use of deep water running for decreasing the compressive load on the spine as the body is supported.
...
...