The 4R’s Framework of Nutritional Strategies for Post-Exercise Recovery: A Review with Emphasis on New Generation of Carbohydrates

Abstract

Post-exercise recovery is a broad term that refers to the restoration of training capacity. After training or competition, there is fatigue accumulation and a reduction in sports performance. In the hours and days following training, the body recovers and performance is expected to return to normal or improve. ScienceDirect, PubMed/MEDLINE, and Google Scholar databases were reviewed to identify studies and position declarations examining the relationship between nutrition and sports recovery. As an evidence-based framework, a 4R’s approach to optimizing post-exercise recovery was identified: (i) Rehydration—a fundamental process that will depend on the athlete, environment and sports event; (ii) Refuel—the consumption of carbohydrates is not only important to replenish the glycogen reserves but also to contribute to the energy requirements for the immune system and tissue reparation. Several bioengineered carbohydrates were discussed but further research is needed; (iii) Repair—post-exercise ingestion of high-quality protein and creatine monohydrate benefit the tissue growth and repair; and (iv) Rest—pre-sleep nutrition has a restorative effect that facilitates the recovery of the musculoskeletal, endocrine, immune, and nervous systems. Nutritional consultancy based on the 4R’s is important for the wise stewardship of the hydration, feeding, and supplementation strategies to achieve a timely recovery.

Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis

“…However, the positive effects of the aqueous root extract of Ashwagandha on the muscle strength/power, cardiorespiratory fitness and fatigue/recovery that were described by most of the studies included in this systematic review might be due, in part, to the antioxidant properties of this plant. It is well known that adequate physiological levels of reactive oxygen species (ROS) are required for the processes of physiological adaptation to exercise training; notwithstanding, overtraining, low energy availability or inadequate sleep hygiene might increase the ROS production, which in turn can negatively affect the time course of exercise-induced adaptations [ 43 , 44 , 45 ]. For instance, these molecules have been shown to induce structural modifications of myofibrillar proteins, which affect their function (e.g., low sensibility to intracellular Ca 2+ ).…”

“…Based on a model of predictive regulation [ 69 ], Ashwagandha might help overcome the allostatic overload and accelerate exercise-induced adaptations by the activation of actuator variables that modify the allostatic state (e.g., allostatic response to physical exercise) [ 45 ], albeit further standardized research is needed to have a better comprehension of its effects under certain bio-psycho-environmental situations. Figure 10 represents the potential mechanisms of action with feedback control of the Ashwagandha effects on physical performance variables.…”

Creatine Enhances the Effects of Cluster-Set Resistance Training on Lower-Limb Body Composition and Strength in Resistance-Trained Men: A Pilot Study

“…Some researchers have suggested recently that the CK/PCr system might act as a dynamic biosensor of the cellular chemo-mechanical energy transduction (cellular allostasis) [ 8 ]. This is important at the whole-body level if we consider that the altered phenotype of an individual is a result of an allostatic load that is sustained for an appropriate interval of time; hence, the faster the recovery, the sooner the desired alteration in the phenotype [ 55 ]. More studies in female and untrained exercisers are needed to confirm the potential optimization of CS-RT adaptations by CrM, especially if the similar effects of traditional RT and CS-RT in postmenopausal and elderly women are taken into account [ 56 ].…”

Metabolic Basis of Creatine in Health and Disease: A Bioinformatics-Assisted Review

“…It is also notable that CrM has been extensively studied as a nutritional supplement. In this regard, CrM supplementation has been deemed as a safe and effective ingredient across various disciplines ranging from sports nutrition to health and disease [27][28][29][30][31][32][33][34][35][36][37][38][39][40][41][42][43]. Although other forms of Cr have been studied, such as Cr nitrate [44][45][46], there is no evidence that these ingredients are more efficacious relative to CrM [47].…”