of the recovery process, because without them
your muscles’ cells can’t absorb fluid (and all the
nutrients it contains) as efficiently after training. Any
fluid deficit or partial dehydration can also decrease
blood volume, which in turn slows the delivery of vital
nutrients to and the removal of metabolic wastes
from muscles. It is, therefore, important to drink
an electrolyte solution during and after intense or
prolonged training sessions, until you return to your
pre-training or pre-race body weight.
of 20 to 35 grams, depending on
an individual’s weight, the type
of exercise performed and their
overall daily protein intake and diet
composition.”
The key electrolytes are:
• Sodium (1.6g/day)
• Potassium (3.5g/day)
• Magnesium (350 – 420mg/day)
• Chloride (750mg/day) It is also futile attempting to
consume excess protein after a
workout, in a misguided attempt to
maximise recovery. “The body can
only process and absorb a certain
amount of protein at a time, while
the excess is wasted. Excess protein
consumption may also lead to potential
weight-gain and an increase in blood sugar
levels,” cautions Mark.
Boost muscle Protein Synthesis Beyond Protein
Having done everything to limit the damage and give
yourself a head-start on the recovery process, your
focus can turn to rebuilding the tissue you damaged
during training. “Protein is the building block of
all muscle and is critical to ensure proper muscle
recovery. Athletes who consume less protein than
they should, often experience illness, fatigue, injury
as well as poor responses to muscle repair and,
subsequently, lowered performance levels,” explains
Mark. “Consuming less protein than required can
also lead to lowered immunity, because proteins
also comprise the white blood cells, which are your
infection-fighters. That means insufficient protein
equates to higher chances of infection and illness.”
With its high biological value (BV), whey protein has
been the cornerstone of muscle repair and recovery
for many years. A high BV means it is one of the
most efficiently usable forms of protein available
today, because it is rapidly digested, absorbed
and assimilated to immediately start the muscle
repair process. Whey also contains numerous other
beneficial compounds, including growth factors and a
rich supply of Branched Chain Amino Acids (BCAA).
These BCAAs, specifically leucine, play an important
role in triggering muscle protein synthesis.
“Endurance athletes require between 2.5 and 3 grams
of L-leucine to ensure adequate muscle protein
synthesis is effectively triggered,” elaborates Mark. “A
protein portion post-exercise should be in the region
There are numerous other beneficial supplements
that can further assist endurance athletes. “A
supplement like glutamine, for instance, is excellent
for immune system support, while also providing
alkalinity to the gut,” continues Mark. It’s important
to note that this non-essential amino acid cannot
be produced by our immune cells, and is almost
exclusively made by muscle cells. Since the immune
system uses a ton of it during the recovery process
(and during illness), your muscles have to supply
large amounts to adequately support optimal immune
system function.
The catch-22 is that glutamine is also the main
compound needed to preserve muscle during training
and support recovery after exercise. Intense exercise
can overwhelm the body’s ability to produce adequate
glutamine, so both muscle and immune cells end up
with a short supply, which can result in muscle-loss
and a decline in immunity and inadequate recovery.
This dilemma has resulted in some researchers
reclassifying glutamine as a conditionally essential
amino acid, which means that under certain
conditions, like during periods of intense or high
volume exercise, the body is unable to produce
sufficient glutamine to meet its requirements. In these
instances, glutamine supplementation can play an
invaluable role in protecting muscles, supporting
recovery and boosting the immune system. Consider
supplementing with 5-10g of L-glutamine after
workouts.
HMB (β-Hydroxy β-Methylbutyrate) is another
supplement with potential recovery benefits
for endurance athletes. It is the primary leucine
metabolite and serves as an effective anti-catabolic
agent (it reduces muscle breakdown). According
to a randomised, double-blind, placebo-controlled
crossover study performed on elite rowers, HMB
supplementation showed vast improvements in the
participants’ recovery rates versus that of the placebo
control group (in addition to enhanced aerobic
function, power output and fat burning potential).
These findings were published in the Journal of the
International Society of Sports.
Also, endurance athletes shouldn’t forgo additional
connective tissue support, with a powdered
collagen supplement that can help to strengthen
tendons and ligaments and aid recovery. Research
supports the use of supplemental collagen, among
other compounds such as calcium, glucosamine
sulphate, chondroitin sulphate and MSM, to help
regenerate connective tissue following intense or
prolonged exercise, which is particularly helpful for
high impact activities such as running. Collagen
also contains the amino acids proline and glycine,
which are natural anti-inflammatories and powerful
immune system boosters, which can support the
recovery process.
“athletes who consider their
nutritional needs before, during
and after training and racing, with a focus on
pre-, intra- and post-workout supplementation, generally experience
better recovery and, therefore, optimise their performance”
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