OPTIMAL WORKOUTS NEED OPTIMAL RECOVERY · •Nutritional Recovery/Ergogenic Aids/Hydration...

P R E S E N T E D B Y

© 2010 IDEA Health & Fitness Association. All Rights Reserved.

www.ideafit.com/worldAugust 4–8, 2010 • Los Angeles, CA

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OPTIMAL WORKOUTS

NEED OPTIMAL

RECOVERY

Mark Kovacs, PhD, CSCSCoaching Education & Sport Science

United States Tennis Association

2:45-4:35pm Friday August 6th, 2010

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I N S P I R E T H E W O R L D T O F I T N E S S ®www.ideafit.com/world

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Introduction

• Increased Training Requires Improved Recovery

• Training ideas and techniques have advanced substantially in the last 30 years

• The next frontier in improved athletic and health/wellbeing performance is a greater knowledge of recovery

• Energy management

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Outline

•Recovery Project•Fatigue•Nutritional Recovery/ErgogenicAids/Hydration

•Myofascial Release•Psychological Aspects of Recovery•Physiological Aspects of Recovery•Monitoring for Recovery•Often Suggested Recovery Techniques (Massage, Acupuncture, Sauna, Ice Bath etc)

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Recovery Project

Purpose:To investigate theresearch that isavailable on tennisspecific recovery.

Eight leading expertswere recruited toSummarize theliterature in their specificarea.

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Topics

– Nutrition – Susie Parker-Simmons, RD (USOC Nutritionist)

– Medical – Margo Putukian, MD (Princeton University – Head of Athletic Medicine)

– Musculoskeletal – W. Ben Kibler, MD (USTA Sport Science Committee) and Todd Ellenbecker, DPT (USTA Sport Science Committee)

– Physiological – Bill Kraemer, PhD (University of Connecticut)

– Heat and Hydration – Mark Kovacs, PhD (USTA Sport Science)

– Young Athlete – Ellen Rome, MD and Gordon Blackburn, PhD (USTA Sport Science Committee and Cleveland Clinic)

– Psychology – Kristen Dieffenbach, PhD (West Virginia University)

– Coaching Aspects – Angie Calder, MA (Australian Institute of Sport and The University of the Sunshine Coast)

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FATIGUE?

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Overtrained

Too much – trained too hard, too little recovery or both

Baseline

Loading/ Overreaching

Overload

Recovery

Peak/ Supercompensation

New Baseline

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Metabolic Fatigue(Energy Stores)

•Long training sessions (e.g. one hour or more)

•Playing several matches/events per day

•Cumulative fatigue from training or competing over many days (e.g. tournaments or training weeks)

•Athlete fatigues sooner than is normal

•Athlete struggles to complete a session or event

•Lethargy in body language

•Walking slower than normal

•Slower responses

Type of Fatigue Main causes for fatigue

Expression of this fatigue

Examples

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Neurological FatiguePNS Fatigue(muscles)

•After short high intensity sessions, (e.g. weights, plyometrics, complex skill execution, etc.)

•After long training sessions of one hour or more, or after events greater than two hours.

•Several sessions over consecutive days

•Reduced localized force production (e.g. slower responses, reduced power)

•Slow feet•Reduced acceleration

•Poor technique and co-ordination

•Abnormal number of technical mistakes

•Reduced power in movements



Examples

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Neurological Fatigue

CNS Fatigue(brain)

•Low blood glucose levels

•High pressured training session – especially involving rapid decision making and reactions

•Poor motivation (e.g. monotony of training, emotional factors, injury etc.)

•Lack of drive

•Slower at processing visual cues

•Looses concentration quickly

•Slower at decision making

•Slower anticipation timing



Examples

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Psychological Fatigue(emotional, social, cultural)

•Lack of squad cohesion, personality conflicts etc.

•Competition pressures, event venue, residential conditions, parents, coach, media, etc.

•Other lifestyle stresses – home, school exams, personal relationships

•Athlete lacks self-confidence or self-esteem

•Poor interaction and deteriorating communication with other players and coaches

•Increased signs of anxiety, negative attitudes, etc.

•Athlete shows a definite lack in confidence during training and competition

•Tends to be more negative than usual especially in self-talk, and with body language

•Athlete’ communication seems different (e.g. pre occupied with matters away from the activity that affect focus and concentration.)



Examples

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Environmental & Travel Fatigue

•Weather (e.g. wind, heat and sun) increase fatigue

•Disruption of normal routines (e.g. sleep, waking and meal times)

•Sedentary and restricted body movement on long journeys, i.e. 30 min or more

•Adapting to different climates and time zones

•Athletes are slower to start

•Fatigue sooner than normal especially in the heat

•Visual fatigue from bright or glaring sunlight

•Athlete takes longer than usual to get into the session.

•Errors in the first 15 min are well above normal

•Tired eyes and eye strain

•Poor tracking of the ball/reactions



Examples

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Nutrition and

Recovery

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THE THREE BIG QUESTIONS

WHAT TO EAT?

WHEN TO EAT?

HOW MUCH TO EAT?

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™ 2020

1515

1010

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002525 7575

EnergyEnergyExpenditureExpenditure

Calories Calories •• minmin--11

5050 100100Exercise IntensityExercise Intensity

% VO% VO2max2max

Muscle GlycogenMuscle GlycogenFatFatBlood GlucoseBlood Glucose

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100100

8080

6060

2020

00

PotentialPotentialAnabolicAnabolic

EffectEffect(percent)(percent)

MinutesMinutes

4040

00 1515 3030 4545 6060 7575 9090 120120

Metabolic Window

Without nutrient intervention, the metabolic Without nutrient intervention, the metabolic window begins to close within fortywindow begins to close within forty--five five minutes following exercise (Ivy).minutes following exercise (Ivy).

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-100

0

100

200

300

400

500

600

GlucoseUptake

GlycogenStorage

AminoAcid

Uptake

ProteinSynthesis

NetProteinBalance

MuscleMass

FatOxidation

ImmediatelyAfterExercise

Delayed UpTo 3 HoursAfterExercise

Per

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Cha

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Percentage Change Comparisons in Key Anabolic Activities When Nutrients Consumed Immediately After Exercise or

Delayed Up to Three Hours

Figure adapted from Ivy and Portman, Nutrient Timing, (2004)

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NUTRIENT TIMING INTERVENTION

ExerciseExercise(ENERGY)(ENERGY)

PostPost--ExerciseExercise(RECOVERY & ANABOLIC)(RECOVERY & ANABOLIC)

Remainder of the DayRemainder of the Day(RECOVERY & GROWTH)(RECOVERY & GROWTH)

INSULIN SENSITIVEINSULIN SENSITIVE

INSULIN RESISTANTINSULIN RESISTANT

NORMAL INSULIN SENSITIVITYNORMAL INSULIN SENSITIVITY

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Addition of Protein

Addition of a small amount of protein (~1.5-2g/100ml) could be effective in reducing diuresisand increasing fluid retention

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C/PC/P CHOCHO WaterWater00

250250

500500

750750

10001000

TotalTotalUrineUrineOutputOutput

(ml)(ml)†*

*

Total Urine Output

Seifert, JG et al. Int. J. Sport Nutri. Exerc. Metab. (2006)

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C/PC/P CHOCHO WaterWater00

2020

4040

6060

8080

100100

% Fluid% FluidRetentionRetention

*†

*

Fluid Retention

Seifert, JG et al. Int. J. Sport Nutri. Exerc. Metab. (2006)

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REDUCE MUSCLE DAMAGE

The addition of protein to a sports drink has been found to reduce muscle damage due to

exercise

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•WHAT TO EAT– High Glycemic Carbohydrate– Fast Acting Protein – whey

•WHEN TO EAT– Within 30-45 minutes

•HOW MUCH TO EAT– 1.0-1.5 grams of carbohydrates·kg-1 (ACSM/ADA 2009) – 2.5:1 – 4:1 (Carbohydrate:Protein Ratio)– Minimum 10 grams of protein

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Ergogenic Aids

• May Be Beneficial (Not Enough Evidence yet)

– Glutamine– β-

hydroxymethylbutyrate

– Colostrum– Ribose

• Have Not Been Shown to Be Beneficial

– Bee Pollen– Carnitine– Chromium Picolinate– Cordyceps– Coenzyme Q10– CLA (Conjugated

Linoleic Acid)– Cytochrome C– Dihydroxyacetone– Ginseng– Inosine– Pyruvate– Oxygenated Water– VanadiumThis list is not exhaustive

• Performed As Claimed

– Creatine– Caffeine– Electrolyte drinks– Sodium

Bicarbonate– Protein– Amino Acids

(Evidence based position stand published by the ACSM/ADA 2009)

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•Dehydration has become a more important component of expedited recovery than previously appreciated.

•To improve recovery aspects, hydration strategies should seek to optimize hydration status continuously, and not solely around competition schedules.

Hydration

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SELFMYOFASCIALRELEASE

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Self Myofascial Release

•Fascia is a specialized connective tissue layer surrounding muscles, bones and joints and gives support and protection to the body.

•Fascia is one of the 3 types of dense connective tissue (the others being ligaments and tendons) and it extends without interruption from the top of the head to the tip of the toes.

• Trigger points in the fascia may restrict or alter the motion about a joint resulting in a change of normal neural feedback to the central nervous system. Eventually, the neuromuscular system becomes less efficient, leading to premature fatigue, chronic pain and injury and less efficient motor skill performance.

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Self Myofascial Release

•Self myofascial release is a simple technique that we can all use to alleviate trigger points. Studies have shown myofascial release to be an effective treatment modality for myofascial pain syndrome, although most studies have focused on therapist-based rather than self-based treatment.

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Thoracic Spine Mobility

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Piriformis / Gluteus Medius

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IT Band

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Teres Minor / Lat

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Upper Hamstring

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Gastroc-Soleus

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Hip Flexors

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PSYCHOLOGICAL ASPECTS OF RECOVERY

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Athletes who may be more susceptible to experiencing overtraining include:

• Younger athletes

• Less developed coping skills

• Experienced an injury or performance slump

• Have perfectionist tendencies

• Demonstrate a high need to please others

• Display a high athletic identity (only see themselves as being an athlete)

• Perceive many situations where high demands or expectations are placed on them

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Prevention

•Early detection of changes in mood, self-confidence, energy level and sleep all can help prevent training slumps.

•One of the best methods of improving recovery habits and reducing the likelihood of overtraining is appropriate athlete education.

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1. Listening support – perception that one is listening without giving unrequested advise or being judgemental

2. Emotional support – perceptions of unconditional care and comfort

3. Emotional challenge support – perceptions that one is being challenged to evaluate their own attitudes, values and feelings for the purpose of positive growth

4. Reality confirmation support – perception that someone else sees things in a similar manner or has had a similar experience

The following seven categories can help reduce stress during recovery (this support can come from multiple sources – trainers, parents and friends)

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Stress Reduction During Recovery

5. Task appreciation support –acknowledgement of efforts

6. Task challenge support – perceived motivational guidance and support to help the athlete improve a skill or effort

7. Personal assistance support – perceptions of financial or tangible support such as funds or transportation

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21 33 62 17 76 50 29 60 67 4097 3 71 46 4 41 5 86 75 5313 26 81 90 85 34 27 79 44 222 20 0 94 98 19 69 82 64 36

72 32 43 38 83 73 91 15 54 5816 1 12 92 59 10 95 6 87 3088 31 9 52 96 51 65 89 48 7037 77 93 61 7 99 28 74 78 238 25 66 84 55 42 39 57 68 63

56 18 47 14 80 11 35 49 24 45

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PHYSIOLOGICAL ASPECTS OF RECOVERY

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DOMS

Delayed Onset Muscle Soreness is the pain and soreness arising from the damage and repair processes and is a result of unaccustomed exercise traditionally with a high eccentric focus.

The duration of DOMS is directly related to the exercise overload, amount of tissue damage and the fitness level of the athlete. Typically pain is at its peak between 24-72 hours, but it can last as long as 10 days.

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Repair

The damage and repair cycle is beneficial only if the repair portion of the cycle results in greater, strength, power and endurance than before the damage/repair cycle started.

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•Continuous running is an example of overused training strategy that provides exceptionally low transferability to most sports while creating counterproductive effects in important muscle tissue and physiological systems (Kraemer).

• Long slow-distance movements is likely to create stress that does not strongly benefit strength, speed and power performance, yet can interfere with vital performance aspects of most sports (speed, strength, power) and it can create an even more detrimental effect on recovery.

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Training Age:0-1+ years

Training Age: 1-2+/- years





During Training• Rehydrate every

15-30 minutesAfter Training• Drink (water, fruit

juice/sport drink) & light snack ( e.g. fruit, muffin, or yoghurt, etc)

• Light stretch• Shower at home

During Training• Rehydrate every 15-

30 minutesAfter Training• Post game drink &

snack• Active recovery• Light stretch• Shower• Meal within 2 hoursBefore bed• Self Massage• Stretching• Relaxation (TV,

book, music)

During Training• Rehydrate every

15-30 minutesAfter Training• Post game sports

drink & snack• Active recovery• Light stretch• Contrast shower• Meal ASAPBefore bed• Self Massage• Stretching• Relaxation (as

for previous stage) Plus: Progressive muscle relaxation, visualization, etc.

Weekly• Sports massage• Active recovery

(e.g. pool, golf, walk dog)

• Spa & plunge pool

• Stretching session (e.g. Yoga)

Periodized recovery(as previous stage)

Plus: • Compressive skins

post training• 1-2 massages a week• Strategies selected to

suit specific fatigue • Recovery program

individualized• Competition

scenarios trialed• Especially recovery

from travel fatigue and adjusting to different facilities

• Increased range & use of psychological recovery

• Variety of active recovery and rest day activities

Periodized recovery(as previous stage)

Plus:• Detailed competition

planning of recovery programs including nutritional needs & timing

• Fine-tuning recovery strategies for different competition environments

• Player has major input into the recovery program

• Variation in recovery strategies to prevent monotony

During Training• Rehydrate and refuel

regularlyAfter Training• Post game sports

drink & snack• Active recovery• Light stretch• Contrast shower• Meal ASAPBefore bed• Self Massage• Stretching• Relaxation movie,

TV, book, music, visualization, meditation, etc.

Weekly• Sports massage• Active recovery (e.g.

pool, golf, walk dog)• Spa & plunge pool• Stretching session

(eg. Yoga)

Recovery Strategies corresponding with player development and increased workloads and stress

(adapted from numerous sources including Calder, 2004, 2007)(adapted from numerous sources including Calder, 2004, 2007)

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Player Self Monitoring and Self Management Responsibilities

Daily• Keep a daily record or log book recording adaptation to stress

• Eat a balanced diet and plan appropriate meals and post training snacks

• Use a shower/spa/bath after training with some cold immersion for legs after training

• Stretching and self massage before bed

• Practice some relaxation strategies before bed and learn to “switch off”from the day

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Weekly•Have at least one rest day a week e.g. a light non-training

activity e.g. swim or other non-tennis activity

•Plan some active rest e.g. yoga

•Organize a massage from a professional, parent, partner, or do some self massage on legs and shoulders

Player Self Monitoring and Self Management Responsibilities

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Weekly Time Management Planning – plan in advance

•Prioritize all weekly commitments in advance e.g. school, work, training, domestic chores, social events, appointments etc.

•Add a few varied recovery activities to fit in around these commitments e.g. movie, spa, or night out with friends

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Often Suggested Recovery Techniques

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Ice Bath

• It is recommended that a range of 10°C – 15°C (50°F-60°F) for cold water is the optimal range for cooling soft tissues. Colder temperatures used for long periods risk damage to soft tissues and are not recommended for tennis recovery.

•10-15 minutes is a recommended time frame

•Variations

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Spas

•Spa use has had little scientific investigation and most reports are anecdotal. No definitive guidelines for time or even water temperature have been set, but excessive time-periods in hot water can leave the athlete feeling lethargic and “flat”.

•The temperature ranges for warm immersion vary from core-temp neutral 34-38°to 42°C (93-108°F) as the upper limit with most studies employing 37 -38°C (97.6-100°F) as the examined upper temperature range.

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Contrast Shower

•Contrast water temperature protocols use much shorter exposure times with warm immersion lasting 1 to 3 minutes and cold water immersion ranging from 1 to 2 minutes.

•Very practical as can be performed in any shower.

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Sauna

• Sauna use (hot and dry heat) is not well understood and can be misused.

• The traditional protocol involves a warm shower followed by a sauna for 5 minutes (40°C/ 104°F) with cold plunge (10°C/ 50°F) for 30-60 seconds, repeated 3-5 times. The aim is to depress activity in the central nervous system to prevent over-stimulation following high intensity training, such as rapid or complex decision making in conjunction with heavy training loads.

• There is a lack of published research on the performance benefits of sauna use, and as many players misuse the modality it is often not recommended for use by young athletes. Certain national training centers restrict the use of saunas to athletes over 15 years of age.

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Massage

• Although massage does feel good and provides a sensation of reducing tight muscles, little scientific evidence is available to support claims such as:

– improved blood flow – improved muscle strength – significant reductions in muscle

soreness

• However, many studies have shown an improvement in psychological factors such as mood and well-being.

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Acupuncture and Acupressure

• Acupressure and acupuncture focus on applying pressure (or needles) to specific reactive points along meridians. The anatomical location of these meridians varies according to cultural and historical contexts from which they were derived (Chinese concepts of Ying-Yang and Qi and Indian concepts of Chakras.)

• Very few studies have been published in reputable Western scientific journals, so the evidence is limited.

• However, at least one reputable study has demonstrated a significant relaxation response in the skeletal muscle of athletes in response to acupuncture treatment.

• Mechanisms are still unclear and at best are supplemental or adjunct treatments alongside more conventional recovery modalities.

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Compressive Clothing

• Compressive garments have been shown in certain circumstances to reduce injuries, benefit performance and enhance recovery.

• The benefits stem from graduated pressures which extend from the limbs to the core of the body.

• Studies have shown reductions in post-exercise edema following eccentric work (stop and start movements, deceleration activities), muscle soreness.

• There is also a reduced perception of fatigue. • These compression garments aid in recovery, but do not

improve performance if worn during practice or matches – they may even reduce performance during play.

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Summary

•Individual Client Goals and Training Status•Fatigue Factors•Nutrition•Physiological•Psychological•Modalities•Practicality•Definitive Success vs Marketing Hype

OPTIMAL WORKOUTS NEED OPTIMAL RECOVERY · •Nutritional Recovery/Ergogenic Aids/Hydration...

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Transcript of OPTIMAL WORKOUTS NEED OPTIMAL RECOVERY · •Nutritional Recovery/Ergogenic Aids/Hydration...