We found a match
Your institution may have access to this item. Find your institution then sign in to continue.
- Title
Effective Dietary Strategies for Muscle Recovery after Resistance Exercise Programs.
- Authors
Cushing, Alecia; O'Neal, Carol
- Abstract
The goal of this work was to identify current research and recommendations on dietary strategies for muscle recovery after resistance exercise programs. Studies have shown that protein supplementation after resistance exercise promotes increased muscle protein synthesis and repair. The American College of Sports Medicine recommends that endurance athletes should eat 1.2-1.4 g protein/kg body weight/day, whereas resistance and strength-trained athletes may need as high as 1.6-1.7 g/kg body weight/day. The protein intake recommendation for a post-exercise meal is 20 grams. These recommended protein intakes can generally be met through diet alone, without the use of protein supplements, if energy intake is adequate to maintain body weight. Foods such as chicken, eggs, beans, lean beef, cottage cheese and nuts are all good sources of protein. There are few studies with clinical data to support the idea that carbohydrates are needed immediately after workouts for muscle recovery. Muscle glycogen may be restored through the consumption of carbohydrates in normal meals. Diabetics, health conscious athletes and or those wishing to lose weight can benefit by eating protein for recovery, without the added calories from carbohydrates. Water intake is also an important part of muscle recovery. Research has shown that if cells are dehydrated, protein breakdown may speed up, and protein production may slow down. In addition, the thirst sensation does not keep up with fluid loss. General recommendations for fluid balance include drinking water throughout the day. Rapid recovery from dehydration can be accomplished by drinking 16-24 ounces of water for each pound of body weight lost during exercise. Consuming normal meals with water, milk, fruits and vegetables can help replace fluid and electrolyte losses.
- Subjects
ISOMETRIC exercise; MUSCLE strength
- Publication
Kentucky SHAPE JOURNAL, 2018, Vol 55, Issue 2, p38
- ISSN
1071-2577
- Publication type
Article