独家优惠奖金 100% 高达 1 BTC + 180 免费旋转

Enhance Muscle Recovery on the Low FODMAP Diet

When working towards optimal performance capacity, an athlete must focus their attention towards striking the right balance between training and recovery. If recovery is not structured in a way that allows the athlete the correct conditions to adapt to a previous training load, the resulting physiological stress will lead to fatigue and a lack of progression overall.

In order to perform optimally within a given training session or in competition, an athlete must have recovered effectively from the previous session. Over time, inadequate recovery may lead to muscle damage, tissue inflammation, delayed onset muscle soreness (DOMS) and an elevated level of perceived fatigue. These effort-induced responses can lead to decreased muscular force, under-performance, and higher risk of injury (Burt and Twist, 2011). Therefore it is imperative — from both a performance and safety standpoint — that coaches and athletes endeavour to optimise recovery.

In striving towards enhanced recovery, there are different approaches accessible to both the high-level athlete, and to the casual exerciser. This article will briefly discuss a small number of these methods, including techniques such as massage, compression garments, cold water immersion, alcohol limitation, hydration, and sleep.

How can the low FODMAP diet hinder recovery?

Irritable Bowel Syndrome (IBS) symptoms such as bloating, abdominal pain and flatulence are common among athletes in various sports. However, the low FODMAP diet, which aims to reduce intake of fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, has been shown to be effective in lowering these symptoms, resulting in enhanced performance and greater overall well-being.

However, due to the restrictive nature of the diet, athletes are at risk of compromising their rate of recovery, often leading to many of the challenges noted above. The low FODMAP diet is not intended to be implemented over an extended period. If athletes were to exclude all high FODMAP foods for a longer time period, they would likely develop multiple nutrient deficiencies, something that would likely hinder recovery. Common deficiencies in this scenario include those of vitamin B, iron, calcium, fibre and carbohydrates, some of which this article will discuss below.

In essence, the low FODMAP diet requires the individual to avoid certain foods and food groups, based upon the total amount of FODMAPs in those foods. Generally, the practitioner would look to remove FODMAPs from the diet entirely for a short period, before gradually re-introducing the athlete to specific types and quantities of FODMAPs in order to determine their specific triggers.

What role do carbohydrates play in recovery?

There are many factors dictating the amount of carbs an athlete requires in order to perform and recover optimally, such as the intensity of the exercise and the unique nutritional needs of the individual.

However, while optimal total carb intake may vary, researchers largely agree that due to the demands of competition and training sessions, athletes require high quality protein, fat sources, carbs and fluids in varying proportions. The majority of these nutrients should be sourced from natural, whole foods in order to help the athlete to recover and adapt to the physical stress of the previous bout of exercise. However, findings from Burke and colleagues (2017) suggest that when focusing on the carb component of the diet, the most important factor contributing towards recovery is total carb intake, as opposed to the type or timing of carbs.

Breakthroughs in empirical knowledge and technology have allowed the scientific community to form a deeper understanding of the underlying mechanisms behind sporting performance, recovery enhancement and nutritional strategies. While this understanding has changed significantly over the last few decades, a fundamental need for sufficient carbohydrate intake has prevailed as an essential component of a performance-oriented diet, a phenomenon echoed throughout the athletic community (Kanter, 2018).

What role does vitamin B play in recovery?

While it is not often thought of as a performance-enhancing supplement, vitamin B plays an important role in the restoration of muscle tissue after a bout of exercise. The body uses vitamin B12 in metabolising protein, a crucial nutrient not only in the recovery process, but also in a multitude of health-related functions (Shane, 2008).

Additionally, George and colleagues (2016) support the view that vitamin B6 is partly responsible for protein and glycogen metabolism. Glycogen is broken down into glucose, which is then available to fuel the body for immediate muscle contraction, or as a stored supply of energy for the next bout of exercise.

Vitamin B2, otherwise known as Riboflavin, has been shown to protect against cardiovascular disease by contributing to the synthesis of new red blood cells in the body. These red blood cells are essential in transporting oxygen from the lungs to all muscles throughout the body (Hoey et al, 2009).

What role does iron play in recovery?

Iron is an essential nutrient for the body and should largely be sourced through food. This nutrient is key in helping to maintain physical fitness, mental well-being and adequate energy levels (Verdon et al, 2003).

Like vitamin B, iron supports the body in producing healthy red blood cells. Without sufficient iron levels, the body is at risk of developing Iron Deficiency Anaemia (IDA), leading to fatigue. This condition is sometimes misdiagnosed in athletes, framed instead as a case of over-training. However, even in those who test negative for anaemia, the potential for iron deficiency-related fatigue is still present. Abbaspour and colleagues (2014) found that even a moderate drop in iron levels can have negative effects on physical work capacity.

Additionally, the very act of sweating leads to a loss of iron from the body. Therefore, due to the high physical workloads of athletes, it is crucial that iron intake is sufficient to avoid fatigue and enhance recovery.

How can one eat low FODMAP but take in adequate macronutrients?

It is important to remember that carbs are allowed on the low FODMAP diet. Even in the early stages of the diet, sources such as rice products, oats and one portion of potato per day are generally permitted by practitioners. Additionally, once the athlete is deeper into their FODMAP journey, it is likely that they will have a greater awareness of their own specific trigger foods. It may be true that some carbohydrate sources which contain FODMAPs are indeed not an issue for a given individual, while the same FODMAPs may cause significant gastrointestinal symptoms in others. Here are some guidelines that athletes can follow to ensure their carb intake is adequate for recovery:

While it is preferable to get nutrients predominantly from dietary sources, vitamin B and iron can both be taken in supplement form if needs be. Some key dietary sources of vitamin B include high quality animal meats such as beef, turkey, chicken and organ meats. Additionally, seafood such as salmon, mussels and trout are useful options to increase overall intake.

Similarly, iron can be sourced from quality seafood, red meats and poultry. Vitamin C (ascorbic acid) can enhance iron absorption and occurs naturally in fruits such as kiwis and oranges. There are many foods whose consumption is typically prescribed to those suffering from iron deficiencies, including foods such as beans and lentils. It should be noted, however, that pulses like these are generally poorly tolerated by those with IBS symptoms. Although, as stated previously, it is important to understand which are the specific trigger foods for a given individual, and to avoid restricting those foods that do not seem to cause issues.

What are some additional recovery methods?

Outside of dietary adjustments, athletes have a number of approaches available to them, a mix of which should comprise their overall strategy when aiming to strike the optimal balance between training and recovery. Dupuy and colleagues (2018) conducted a meta-analysis (a study of other studies) evaluating the impact of recovery techniques on delayed onset muscle soreness (DOMS), perceived fatigue, muscle damage, and inflammatory markers after physical exercise. The researchers found massage to be the most effective technique in reducing markers of fatigue post-exercise, followed by water immersion and compression garments, all of which had a significantly positive impact on the factors listed.

Massage

Dupuy and colleagues (2018) found that a 20–30 minute massage administered up to two hours post-workout was effective in decreasing DOMS for up to 96 hours after the exercise took place. This recovery enhancement technique is used widely in elite sports and is accessible to the general population through the use of foam rolling. Both traditional massage and foam rolling are thought to promote blood flow, leading to reduced DOMS and muscular damage. While there is some evidence showing massage to be of little use for recovery (Hinds et al, 2004; Shoemaker et al, 1997), there is certainly a plethora of both scientific and anecdotal evidence to suggest the positive impact of these techniques.

Use of Compression Garments

Compression garments can be described as tight pieces of clothing, generally made from spandex or nylon material. These garments come in numerous forms — including shorts, leggings, long sleeved and short sleeved tops — and are commonly worn by both high-level athletes and the general population alike.

In the same review from Dupuy and colleagues (2018), compression garments were found to have a significantly positive effect on DOMS and perceived fatigue. However, their positive effect was felt to a lesser extent when compared to massage. Similarly, however, the benefits of wearing compression garments could be seen up to 96 hours post-workout.

Cold Water Immersion (CWI)

The same authors discovered that CWI had a similar impact on DOMS and perceived fatigue as compression garments. CWI involves an athlete immersing their body in cold water post-exercise in order to enhance the recovery process. In terms of optimising one’s CWI practise, the researchers noted that the water was required to be less than 15C◦ in order to have a positive effect on inflammation. The results of CWI were seen to vary depending on the intensity and type of exercise, the water temperature, and the duration of the immersion.

The effect was significant and positive but, again, not as effective as massage in its capacity as a recovery enhancement technique. The benefits of CWI on DOMS and perceived fatigue is commonly linked to a reduction in inflammation and muscular damage.

Rehydration

Due to the fact that we lose fluids during physical activity, insufficient hydration during and post-exercise may lead to athletes struggling to maximise recovery for their next bout of exercise. Shirreffs and colleagues (2004) encourage athletes to take an all-encompassing perspective of hydration, with a focus on electrolyte replacement as well as water intake. Restoring water, sodium, chloride, and other electrolytes can help athletes in avoiding the adverse effects on performance. In order to achieve adequate restoration post-exercise, it is crucial that the athletes consume fluids, containing electrolytes, in excess of the total sweat lost.

Role of alcohol in recovery

The literature suggests that alcohol consumption can impair training due to a decreased ability to recover, and therefore perform. While individuals undertaking a low FODMAP diet will likely be avoiding alcohol for the most part anyway, it is an important topic to cover in the context of maximising recovery. Depending on the stage or extent of the diet prescribed, some athletes may allow themselves a certain amount of alcohol in specific contexts.

The research in alcohol and athletic recovery has largely been conducted on muscle protein synthesis (MPS). MPS is associated with the anabolic response to physical activity, and therefore plays a major role in recovery. (Moore et al, 2009; Steiner et al, 2015). The anabolic response often refers to an improvement in muscular output in terms of size, strength, endurance or power.

In a series of experiments, Steiner and Lang showed that consumption of alcohol suppresses the rate of MPS regardless of whether the subject has exercised or not, and that a dose of alcohol (3g/kg bodyweight) can suppress the rate of MPS by ~75% (Steiner & Lang, 2014 & 2015).

Parr and colleagues (2014) studied the phenomenon in humans, using biopsy methods. In accordance with much of the previous research in rats and mice, the researchers found that there was a reduction in MPS in groups consuming alcohol post-exercise, when compared to non-alcohol groups.

Sleep

During a sleep state, the body takes the opportunity to carry out many fundamental psychological and physiological functions that are crucial to the recovery process. Growth hormone is secreted, stimulating growth in bones, muscles, organs, and other area across the body, and the body’s metabolic activity is at its lowest during sleep. Therefore, it is likely that sleep plays a key role in the recovery of the nervous and metabolic systems, which have incurred stress throughout the day.

Walters (2002) describes the essential functions which the body carries out during sleep, including growth and repair of tissue. The researcher likens the concept of sleep to that of a software program installation, which requires the user to stop running all other functions during the process.

Takeaways and Conclusion

The evidence in favour of using the low FODMAP diet as an appropriate intervention in treating symptoms of IBS has grown over the past number of years. However, due to the restrictive nature of the diet, its maintenance likely has a negative effect on the intake of certain nutrients, such as carbs, iron, and vitamin B. These nutrients play a crucial role in many areas of life but are also fundamental in achieving optimal recovery after a bout of strenuous exercise.

A general awareness of macro and micro-nutrient intake is important in achieving success in many athletic endeavours. However, when undertaking a low FODMAP diet, this awareness should be heightened, as the individual must focus on actively avoiding the development of deficiencies across his or her diet.

This article provided a brief summary of the role that carbs, iron and vitamin B play in athletic recovery, recommending some methods by which to ensure intake of each nutrient adequately meets an individual’s performance-related needs. Additionally, the article suggested further recovery techniques athletes may choose to include in their overall athletic strategy. Massage, CWI and the use of compression garments may be the most effective recovery tools, while rehydrating adequately, limiting alcohol intake and ensuring sufficient sleep constitute important factors in developing maximal athletic performance.

Regardless of sporting goals and aspirations, athletes must ensure they establish a suitable balance between the physical demands of training and recovery-oriented activities. In reality, this statement carries even greater weight for those who have decided to temporarily incorporate the low FODMAP diet into their life.

References

1. Burt, D.G. and Twist, C., 2011. The effects of exercise-induced muscle damage on cycling time-trial performance. The Journal of Strength & Conditioning Research, 25(8), pp.2185–2192.

2. Burke, L.M., van Loon, L.J. and Hawley, J.A., 2017. Postexercise muscle glycogen resynthesis in humans. Journal of Applied Physiology.

3. Kanter, M., 2018. High-quality carbohydrates and physical performance: Expert panel report. Nutrition today, 53(1), p.35.

5. George A. Soultoukis1 and Linda Partridge. (2016). Optimization of Cell Free Protein Synthesis: Development of a Fusion Protein Fitness Strategy. Annual Review of Biochemistry. 85 (5), p5–34.

6. Hoey L, McNulty H, Strain JJ. Studies of biomarker responses to intervention with riboflavin: a systematic review. Am J Clin Nutr 2009; 89(suppl):1960S–80SKanter, M., 2018. High-quality carbohydrates and physical performance: Expert panel report. Nutrition today, 53(1), p.35.

7. Verdon, F., Burnand, B., Stubi, C.F., Bonard, C., Graff, M., Michaud, A., Bischoff, T., De Vevey, M., Studer, J.P., Herzig, L. and Chapuis, C., 2003. Iron supplementation for unexplained fatigue in non-anaemic women: double blind randomised placebo controlled trial. Bmj, 326(7399), p.1124.

8. Abbaspour, N., Hurrell, R. and Kelishadi, R., 2014. Review on iron and its importance for human health. Journal of research in medical sciences: the official journal of Isfahan University of Medical Sciences, 19(2), p.164.

9. Dupuy, O., Douzi, W., Theurot, D., Bosquet, L. and Dugué, B., 2018. An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue, and inflammation: a systematic review with meta-analysis. Frontiers in Physiology, 9, p.403.

10. Hinds T, McEwan I, Perkes J, et al. Effects of massage on limb and skin blood flow after quadriceps exercise. Med Sci Sports Exerc 2004; 36: 1308–13

11. Shoemaker JK, Tiidus PM, Mader R. Failure of manual massage to alter limb blood flow: measures by Doppler ultrasound. Med Sci Sports Exerc 1997; 29: 610–4

12. Shirreffs SM, Armstrong LE, Cheuvront SN. Fluid and electrolyte needs for preparation and recovery from training and competition. J Sports Sci. 2004;22(1):57–63. doi:10.1080/0264041031000140572

13. Moore, D.R., Robinson, M.J., Fry, J.L., Tang, J.E., Glover, E.I., Wilkinson, S.B., Prior, T., Tarnopolsky, M.A. and Phillips, S.M., 2009. Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. The American journal of clinical nutrition, 89(1), pp.161–168.

14. Steiner, J.L., Gordon, B.S. and Lang, C.H., 2015. Moderate alcohol consumption does not impair overload-induced muscle hypertrophy and protein synthesis. Physiological reports, 3 (3), pp12333

15. Steiner, J.L. and Lang, C.H., 2014. Alcohol impairs skeletal muscle protein synthesis and mTOR signaling in a time-dependent manner following electrically stimulated muscle contraction. Journal of applied physiology, 117 (10), pp.1170–1179.

16. Steiner, J.L. and Lang, C.H., 2015. Alcohol intoxication following muscle contraction in mice decreases muscle protein synthesis but not mTOR signal transduction. Alcoholism: Clinical and Experimental Research, 39 (1), pp.1–10.

17. Parr, E.B., Camera, D.M., Areta, J.L., Burke, L.M., Phillips, S.M., Hawley, J.A. and Coffey, V.G., 2014. Alcohol ingestion impairs maximal post-exercise rates of myofibrillar protein synthesis following a single bout of concurrent training. PLoS One, 9 (2), pp88384.

18. Walters, P.H., 2002. Sleep, the athlete, and performance. Strength & Conditioning Journal, 24(2), pp.17–24.

Add a comment

What is your view?

Send

Related posts:

Come Back Hobbies

I am a boomer and I can knit, do crochet, macramé, and some decent tatting too. Oh, I forgot the cross stitch and lazy daisy work on matty cloth and casement material. And remember the French knots…

The Most Valuable Baseball Seasons Since 2002

Who was the most valuable player in baseball - in terms of single season performance minus salary - since 2002?

Lost Cause

I was twelve years old when I met Peter and Tinkerbell. I was reading in my room on the second floor. We had a townhouse in a nice area of the city. It was quiet there, even in the middle of the day…