Maximizing Recovery

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Maximizing Recovery

• Lecture 18 Part II

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Most of us will never get to this point... but we
do get tired from training on consecutive days.
Are there supplements that can help athletes
recover faster and allow them to train hard
consistently without risking the development of
chronic fatigue/overtraining syndrome/illness?
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Intense Exercise Training
Depleted intramuscular energy stores,
accumulation of waste products, impaired
circulation, activation of proteases by calcium,
and release of lysosomal proteases that lead to
intracellular degradation.
Muscle soreness, weakness, pain, signs of
inflammation, lack of energy
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Intense Exercise Training
Muscle Fiber Damage
Muscle Glycogen Depletion
Translocation of GLUT4 to muscle cell membrane,
enzymes for glycogen storage are upregulated.
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Cortisol

• Adrenocorticotropic hormone (ACTH) is released by
  the posterior pituitary gland in response to
  fiber damage.
• ACTH causes release of cortisol to help suppress
  inflammation and mobilize amino acids from muscle
  protein degradation
• Cortisol in relation to recovery
• Assists in fuel provision (amino acids via
  gluconeogenesis)
• May delay recuperation after intense exercise

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Intense Exercise Training
Muscle Fiber Damage
Muscle Glycogen Depletion
Carbohydrate Protein Stimulates an ANABOLIC
environment
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Protein Supplements

• Meat and Vegetable
• Other common proteins that are found at the GNC
  in power form
• Whey Protein
• Casein
• Egg Protein
• Soy Protein
• Glutamine the Magic Protein

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Whey Protein

• Derivative of milk production
• Amino acid profile closely related to aa required
  by humans
• Contains a surplus of essential amino acids
• Also has immune-enhancing properties
• Contains high levels of cysteine, an amino acid
  substrate for glutathione (an antioxidant
  necessary for lymphocyte proliferation)

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Casein

• Similar to whey-also a derivative of milk
  production.
• Whey vs. casein
• Casein induces a longer elevation of plasma amino
  acids (likely due to slower gastric emptying)
• Casein has been shown to inhibit whole-body
  protein breakdown
• Whey protein increases protein synthesis more
  than casein.

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Egg Protein

• Kool-aid and Eggs in a blender...yummy.
• Egg protein substitutes
• Egg protein powders are higher in sodium (gt300mg
  per serving)
• A good source of essential amino acids.

Cost 31.25, 2lbs
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Soy Protein

• Contains high amounts of glutamine and arginine
• Glutamine deficiencies have been related to
  intense strenuous exercise, increased infection,
  suppressed immunity and critical illness.
• Arginine has a vital role in stimulating the
  release of growth hormone and insulin growth
  factor-1 (IGF-1)
• Soy is low in the sulfur-containing amino acids,
  methionine and cysteine
• Important in glutathione synthesis

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Soy Contd

• Studies
• Soy vs. beef/meat no differences in nitrogen
  balance or net protein use
• Soy vs. whey (1998 at Ohio State, 20 healthy
  males involved in a heavy exercise program)
• Subjects fed soy had an increase in plasma
  anti-oxidants while the whey group did not.
• Soy contains isoflavones which may oppose
  free-radical production.

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Protein Supplements

• Meat and Vegetable
• Other common proteins that are found at the
  GNC
• Whey Protein
• Casein
• Egg Protein
• Soy Protein
• Glutamine the Magic Protein

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Glutamine

• Naturally occurring non-
• essential amino acid.
• Synthesized in the muscle.
• Most abundant free amino acid in muscle and in
  plasma
• Serves as a metabolic fuel for lymphocytes,
  macrophages and for cells lining the intestine.
• Means of nitrogen transport between tissues
• A metabolic link between muscle and the immune
  system.
• Immune cell function is connected to the
  synthesis and release of glutamine in the muscle.

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• Strenuous exercise affects immune
• system
• - depressed lymphocyte count, impaired function
  of natural killer and B cells...etc
• (parts of the immune system that recognize
• and destroy foreign invader cells)

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Glutamine Hypothesis Exercise has
immunosuppressive effects (marathon running is
associated with more upper respiratory infections
in the week or two following the event) Glutamine
is associated with immune function Plasma
glutamine levels are lowered by intense
endurance exercise. Hypothesis additional
glutamine will enhance the resistance to
infection in athletes. Evidence?
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• Glutamine manufactures claim
• More rapid water absorption
• Improved fluid retention
• Nutritional support for immune function and
  prevention of infection
• Stimulation of protein synthesis and muscle
  tissue growth
• Stimulation of muscle glycogen re-synthesis
• Reduction of muscle soreness and improved muscle
  tissue repair

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• Studies testing glutamine hypothesis
• ONE STUDY HAS SHOWN A POSITIVE EFFECT...
• Castell et al. looked at the effect of
  post-marathon glutamine supplementation on the
  incidence of respiratory infection in the week
  following the race.
• Marathon participants were given 5g of glutamine
  or placebo within 2 hours of finishing the race
  and were monitored over the next 7 days.
• Results 20 of the athletes that consumed
  glutamine reported an infection vs. 50 of the
  athletes that consumed a placebo drink reported
  infection (plt0.001).
• There is also a study done in rats that showed
  glutamine helped preserve lymphocyte
  proliferation after exercise (treadmill running).

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• Lets think about this from a basic science
  standpoint.
• Does exercise decrease free glutamine
  concentrations?
• Prolonged moderate exercise (50-70 VO2max) is
  associated with 10-30 decrease in plasma
  glutamine concentration.
• Intense exercise gt90 VO2Max can also decrease
  glutamine.
• (May be the window of increased susceptibility
  for infection in the hours following exercise.)

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• Are free glutamine levels associated with immune
  system function?
• Preventing a fall in plasma glutamine
  concentrations (post-exercise dose at 0, 30, 60
  and 90 minutes) did not prevent a fall in
  lymphocyte activity.
• Maintaining plasma glutamine by consuming a drink
  before during and after cycling did not prevent a
  fall in immune factors like leukocyte
  trafficking, neutrophil function, lymphocyte
  proliferation and natural killer cell activity.

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• Can glutamine supplementation increase
• plasma glutamine and affect factors that are
• enhance the immune system?
• Evidence thus far does not support the glutamine
  hypothesis. Maintaining plasma glutamine levels
  has not been CLEARLY shown to enhance immune
  system function although anecdotally it is
  prescribed widely by strength and conditioning
  coaches to aid in recovery.

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Intense Exercise Training
Muscle Fiber Damage
Muscle Glycogen Depletion
Carbohydrate Protein Stimulates an ANABOLIC
environment
PERFORMANCE?
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Side-note

• Glutamate is not glutamine... Many manufacturers
  add glutamate to supplements because its cheaper
  than glutamine. Make sure you read the label.