By Shannon Purfield
Recovery after exertion is a multifaceted concept that is crucial for maximal performance in sport. Recovery includes rest, hydration, nutrition, sleep, and stretching. Without adequate recovery, fatigue may become irreversible, and lead to a decline in performance or susceptibility to injury according to a 2013 study. Training involves the body being put into a state of “functional overreaching” for any improvements to be made. During this functional overreaching is when the athlete may experience acute fatigue. They may also experience some decrease in performance, a normal part of training programs. However, a 2021 study found that functional overreaching can lead to non-functional overreaching, which often leads into overtraining. Overtraining is characterized by chronic fatigue, and recovery could take months to years. One way to prevent overtraining is to allow for an adequate recovery.
Rest is necessary for an athlete to feel recovered and to perform at their optimal intensity. A 2011 study suggested the volume and intensity of every training session or competition must be evaluated to give the athlete enough time to recover fully to prevent injuries. Overscheduling is an issue when coaches want athletes to practice as much as possible, but they do not consider the necessary rest between sessions. A 2022 study further stated there must be enough time between each training session for the body to replenish energy stores, and for damaged muscles to recover. The NBA season lasts from October to April, and players are usually given one day a week to rest. Each week can have three to four games. This does not allow the athletes to fully recover and be at their best for each game. Because of this, coaches often bench players for certain games allowing them to get the necessary rest and recovery. Adequate rest periods allow muscles to recuperate, reducing muscle damage and overuse injuries. Active rest days are also essential for athletes. Active rest days can include very light intensity walking, biking, or jogging to keep the muscles active, but not to damage them with overly strenuous activity. This allows the athlete to recover their physiological state, as well as reduce neural fatigue, according to a 1996 study. Unfortunately, rest is a crucial part of the recovery process that is often overlooked.
Another key aspect of the recovery process is hydration. A 2021 study at a Division-1 University found that many athletes were in a state of hypohydration before their practice. Hypohydration reflects a state of bodily water deficit that stresses the cardiovascular system, reduces performance, and leads to musculoskeletal injuries. The athletes were not fully hydrated, which should have been part of their recovery from their last training or competition. An important part of recovery is replacing the fluids lost during activity. Research from 2017 suggested that athletes should rehydrate themselves by drinking one and half times the amount of fluid lost, over a two-to-six-hour period. Research from 2022 found that rehydrating rids the body of toxins such as lactic acid and hydrogen ions, and transports nutrients into the cells and muscles, allowing the muscles to recover. Hydration after exercise helps return the body to its homeostatic base. Hydration as a part of recovery also reduces muscle soreness, allowing the athlete to fully recover. If hydration is disregarded, athletes could suffer from acute or chronic dehydration putting them at increased risk for overtraining or injury.
Along with rest and hydration, nutrition is equally as important for athletes to recover. Exercise diminishes the body’s energy fuels and damages the muscle tissue. Proper nutrition can refuel energy sources, replenish electrolytes, build proteins to combat exercise-induced muscle damage, and facilitate the immune system response. A 2020 study found that carbohydrates are important to replenish muscle and liver glycogen to help meet energy requirements. In 2022, the USADA recommended that athletes consume between one to one and a half grams of carbohydrate per kilogram of bodyweight for recovery, within two hours after exercise. Protein gives the body the necessary amino acids to repair and rebuild the muscles after strenuous exercise. Consumption of a high-quality protein food after exercise impacts muscle protein synthesis leading to muscle building. An athlete in a protein deficit will have a negative nitrogen balance, which negatively impacts recovery. Protein promotes growth and repairs damaged cells. Muscles are slightly damaged during exercise, and protein can help to rebuild them and restore function. Consumption of both carbohydrates and proteins after exercise promotes muscle and liver glycogen synthesis as well as protein balance for muscle anabolism, according to a 2020 study. Nutrition is a crucial part of the recovery process that addresses both muscle damage and soreness. Good nutrition can improve a full recovery by providing the nutrients needed to repair muscle damage and promote growth.
Another important component of recovery leading to optimal athletic performance is sleep. Sleep is reported to be one of the most effective recovery strategies for athletes. However, research has shown that many athletes do not get the prescribed amount of sleep. A 2013 study from South Africa showed that 41% of elite athletes had trouble falling asleep, and 60% indicated that they had trouble waking up, indicating sleep deprivation. This suggested that athletes have trouble getting the optimal amount of sleep, which could manifest as a decrease in athletic performance. It is recommended that athletes get 7-9 hours of sleep a night to ensure adequate physiological and psychological recovery. A lack of sleep can lead to reductions in cognitive performance, reaction times, and motor abilities. A 2013 study found sleep deprivation may lead to an inability to recover from training, which may be a sign of overreaching and, eventually, overtraining. Sleep is a passive form of rest that can help with muscle soreness, inflammation, and pain after exercise. Both the quantity and quality of sleep have been associated with improved athletic performance, and with reducing the risk for injury and illness. Studies in team sports have found a positive correlation of the amount and quality of sleep to competitive success. A recent 2017 study from Brazil, found that the quality of sleep before a major competition was a predictor of the outcome. For example, poor sleep quality often predicted a loss in competition. Sleep is an important tool for recovery allowing the body to repair itself, leading to improved athletic performance.
The last important component of a proper and full recovery is stretching. The physiologic effect of stretching helps to achieve pain free and coordinated movement. A 2013 study found that, ideally, stretching for recovery should enhance the range of motion, and reduce stiffness and soreness. Static stretching is used to increase flexibility, reduce injury risk, and help muscles recover. Stretching increases blood flow to the muscles being stretched, reducing muscle soreness. In the recovery period, stretching helps the muscles relax and improve circulation, which makes the muscles feel better, according to 2021 research. Stretching allows the muscles to elongate past their normal length, counteracting the muscle shortening during exercise. It also helps to increase flexibility, increasing the joint range of motion, and reducing soreness. Stretching decreases muscle soreness which leads to a quicker recovery. Thus, most athletic teams and coaches implement a stretching routine at the end of every training session or competition. Stretching can reduce the buildup of the lactic acid accumulated during exercise. The buildup of lactic acid contributes to sore and achy muscles, and stretching can help to break down the lactic acid to get rid of the uncomfortable feeling, according to a 2021 study. Although some see stretching as useless for recovery, there are many positive benefits associated with stretching. These benefits are useful in improving overall athletic performance.
Elite athletes dedicating their lives to their sport or activity are mainly focused on their performance. One of the easiest ways to perform optimally is to implement a comprehensive recovery program. What the athletes do off the field or court often dictates how they will perform. The recovery process is complex, involving a lot of little details. However, when recovery is properly achieved, the results are noticeable. Proper recovery includes rest, hydration, nutrition, sleep, and stretching. Since overtraining is a problem facing athletes, knowledge about recovery is crucial for optimal performance.
References
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