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Back to Training Tips Table of Contents.
Dr. Edmund Burke
The ability of runners to perform at peak levels is limited by how
quickly their muscles recover and repair themselves after strenuous training. Although
many factors contribute to recovery, nutrition, which may be the most important, is
often neglected, misunderstood or surrounded by many misconceptions.
To optimize muscle performance, it is crucial that the proper nutrients in the right
proportions be taken before, during, and after exercise. It is in the interval between
training sessions that most of the adaptations for increased muscle strength and
endurance occur. Consumption of carbohydrates, specific proteins, and other
supplements during and after exercise can "bridge the gap" between the potential
for overtraining and exceptional athletic performance. Cutting-edge sports nutrition
research now shows us how to achieve this goal.
The first important milestone in sports nutrition was the finding in the late 60's that
fluid and electrolyte replenishment plays an essential role in muscle performance. The
second milestone, in the 70's, defined the role of carbohydrate supplementation. In the
90's research at leading universities have identified additional factors and led to a new
science-based model for muscle recovery -the R4 System. By understanding the science
behind the four principles of the R4 System you can make enormous strides in improving
individual running performance:
1. Restore Electrolytes and Water
Fluid and electrolyte replenishment is crucial in maintaining cardiac output and
regulating body temperature during exercise. Elevations in body temperature can sharply
impair performance. Studies have shown that fluid replacement must occur both during and
after exercise. Electrolytes, now usually added to sports drinks, can accelerate
re-hydration by speeding intestinal reabsorption of fluids and improve fluid retention.
2. Replenish Glycogen Stores Rapidly
The role carbohydrate plays during exercise has shaped modern sports nutrition. Early
studies primarily focused on replenishment of glycogen stores by consumption of a
carbohydrate supplement both during and after exercise. The regulator of glycogen
replenishment is the hormone insulin, which increases the transport of glucose from the
blood into the muscle and stimulates the enzyme responsible for the conversion of glucose
into glycogen. Insulin also stimulates the transport of amino acids into the muscle
speeding the protein rebuilding process.
The ratio of carbohydrate to protein is extremely important to stimulate insulin levels
and glycogen replenishment in a synergistic fashion. The Optimum Recovery Ratio (OR2)
should be 4:1 (four grams of carbohydrate to one gram of protein The result - improved
performance and a faster recovery. This is also a case where more is less. Too much
protein (fat has a similar effect) taken in the 0-2 hour post exercise period slows
gastric emptying thereby slowing rehydration and glycogen replenishment. A 4:1 ratio gives
you the benefits of protein without slowing gastric emptying.
3. Reduce Oxidative and Muscle Stress
The muscle cell undergoes considerable trauma during exercise. This trauma leads to
soreness and the need to rebuild protein. Recent studies have there is a buildup of free
radicals during exercise. This is called oxidative stress. Free radicals are largely
responsible for damage to the muscle cell membrane. Antioxidants such as Vitamin C and E
have been shown to reduce free radical buildup during exercise and protect against muscle
damage.
4. Rebuild Muscle Protein
Repair of damaged muscle proteins begins immediately after exercise. Insulin
stimulates muscle repair by increasing amino acid transport into the muscle. Glutamine may
be the most important amino acid in the recovery process. Glutamine stimulates muscle
protein synthesis and preserves skeletal muscle mass. There is good evidence that
supplementing the diet with additional glutamine can enhance muscle performance.
5. Accelerate Muscle Recovery
In 1997, leading exercise physiologists met in Colorado Springs to review the latest
research and formulate a technologically advanced drink based on the R4 System that would
improve performance by accelerating post exercise muscle recovery. The Endurox R4 drink
contained carbohydrate and protein in a 4-1 ratio, electrolytes, antioxidants and specific
amino acids shown to enhance recovery. The results of two studies were reported at the
American College of Sports Medicine's annual meeting this past June. The researchers found
that the Endurox R4 when compared to Gatorade:
Increased endurance performance by 56%
Reduced total free radical buildup by 69%
thereby reducing muscle soreness
Stimulated insulin levels by 70% to facilitate
glycogen replenishment and muscle protein repair
Decreased post exercise muscle damage by 36%
Produced equivalent rates of rehydration
These studies provide powerful support of the benefits of the R4 System in enhancing
aerobic performance by speeding muscle recovery. Instituting a nutritional regimen
to recover from strenuous exercise can help you achieve peak muscle potential. Dr.
Edmund Burke is a professor and Director of the Exercise Science Program at the University
of Colorado at Colorado Springs. He is author of the best selling book, Optimal Muscle
Recovery (Avery Publishing). For more information visit
http://www.optimalmusclerecovery.com.
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