An Umbrella Review of Recovery Strategies’ Effectiveness Following Training and Competition in Endurance Athletes
Recent attention has been drawn to dietary strategies — particularly concerning products based on supplemental protein and amino acids that are administered around the time of exercise 27,28,29,30,31,32,33. High inter- and intra-individual variability limits the usefulness of other indirect markers of exercise-induced muscle damage (EIMD) — such as muscle soreness and blood creatine kinase concentration (CK) 23, 24; however, these markers are often evaluated in studies, facilitating comparisons across research. Up to March 2021, relevant articles were searched for in PubMed, SPORTDiscus, and Web of Science.
Moreover, the effectiveness of various protein types on athletic performance may differ. Supporting protein oxidation (protein consumption seems to contribute to the preservation of muscle glycogen), thereby indirectly boosting endurance performance. While endurance performance may benefit from protein intake, further studies are necessary to substantiate its effectiveness.
Ingesting protein during exercise may have an ergonomic effect, potentially delaying the time to exhaustion in tests requiring significant physical strength https://discountagent.co.uk/blog/end-of-year-clearance-shopping-guide-smart-shopping-deals-you-may-consider (62). The control group experienced a greater increase in the time to exhaustion when running at the load of 95% Vo2max — indicating that protein intake was not beneficial in improving anaerobic performance. This finding provides supportive evidence from a molecular perspective. Additionally, some researchers discovered that protein supplements increased the production of myofibrillar protein but not mitochondrial protein, indicating that protein intake did not improve whole-body aerobic capacity (i.e., VO2max) (60, 61). In the subgroup analysis, protein intake did not show statistical significance in increasing the Vo2max compared to the control group. The funnel plot shows symmetrically distributed circle dots — suggesting a low risk of bias but also indicating a study population of potentially low quality.
Key takeaways
As we have seen, athletic activity depends on good circulation to provide oxygen and nutrients and carry away metabolic waste products. While systematic reviews and meta‐analyses emphasize the application of strict processes and procedures to assimilate disparate studies, this narrative review will emphasize the nuances that explain conflicting findings. The purpose of this review is to provide some historical context for the science behind cherry juice as a recovery intervention in sports and exercise. She noted increased life expectancy and improvements in weight management, cardiovascular risk factors and metabolic conditions. Supplements (such as protein for muscle repair), omega-3 fatty acids for anti-inflammatory effects, and electrolytes for hydration, provide targeted support when dietary intake may be insufficient.
Increased Tissue Oxygenation and Reduced Blood Viscosity
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Polyphenols and post-exercise muscle damage: a comprehensive review of literature
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A Narrative Review on the Impact of Cocoa Flavanols on Muscle Recovery and Exercise Performance Indices
This meta-analysis included the randomized crossover design (RCD) — a type of RCT. Despite the relatively low heterogeneity, subgroup analysis was conducted to fully understand the impact of protein intake on athletic performance. In the meta-analysis — some articles used three groups, one control group and two experimental groups, to carry out their research. The original data types were mean plus standardized deviation, mean plus standardized error, or mean plus confidential interval. The authors appropriately extracted the eligible data into the Excel template. The quality of protein evidence was assessed using the GRADE approach, which provided a clear method to rate the quality across studies by evaluating the risk of bias, inconsistency of results, indirectness, and imprecision of effect estimates.
To optimize the replenishment of muscle and liver glycogen at the end of exercise (several strategies exist), especially for individuals engaging in multiple sessions on the same day or competing on successive days. Additionally (factors such as body mass), genetic predisposition, heat acclimatization, physical fitness, and metabolic efficiency may affect sweat rates during specific activities. Adaptations resulting from physical exercise occur due to metabolic (cellular), tissue, and systemic changes that develop from acute to chronic stages 1,2,3,4.