|What's the right strategy to boost workout recovery? A recent study suggests that it could be a mix of NSAID, antioxidants, cold water and whey.|
The participants had been randomly assigned in counterbalanced order to start the first week as a treatment or as a control (nontreatment).
- In the treatment trial, participants were provided with 2 oral doses of 1,000 mg of vitamin C (ascorbic acid with citrus bioflavonoids; General Nutrition Corp., Pittsburgh, PA, USA) and 400 IU of vitamin E soft gel capsules (d-a-tocopherol; General Nutrition Corp.). The first dose was taken with dinner the night before the exercise protocol, and the second dose was taken on the morning of the exercise test. The morning doses were consumed at least 1 hour before the blood sample was taken. Ibuprofen doses (400 mg; 2 ADVIL liquigels, 200 mg capsules; Wyeth Consumer Healthcare, Madison, NJ, USA) were given to participants 30 minutes before each exercise session. The protein supplement, 23 g of whey protein (10.6 g essential amino acids [EAA], 7.3 g of conditionally EAA, and 5.6 g of non EAA ON Sunrise, FL, USA), was mixed with 200 ml of skimmed milk to form a protein shake. The protein shake was given to participants within 3 minutes of finishing each exercise session in the treatment trial. Three to 5 minutes after the end of each exercise session, participants submerged their lower body in cold (10–12.58 C) water for 10 minutes.
- In the control trial, the subjects performed the same testing protocol consisting of 2 exercise sessions with 6.5–7 hours between AM and PM sessions to replicate morning and afternoon workouts or heats.
|Figure 1: Representation for the Wingate test daily order (Al-Nawaiseh. 2016).|
"All Wingate tests were performed using 7.5% of body weight as a resistance. The resistance was applied to the ergometer (E224 Monark) after a 10-second countdown. Participants used the countdown time to accelerate peddling speed. [...] Participants rated their RPE and muscle soreness sensation (pain) before and after each Wingate test. Muscle soreness was assessed using a 10-cm visual analog scale with anchor points “no pain at all” at the left end and “unbearable pain” at the right end. Rated perceived exertion was determined using a 6–20 point scale" (Al-Nawaiseh. 2016).When they had volunteered for the study, all participants had been asked to quit any kind of exercise and all kinds of supplements 48 and 72 hours before exercise protocols, respectively.
|Intense training sessions will always increase ALT, AST & CK - in some cases to extreme values that are 10-100x above "normal". Unfortunately doctors will never learn that in med-school and may misinterpret these changes as indicators of organ failure | learn more!.|
|Figure 1: The treatment (orange) ameliorated the decrease in mean and minimum power during the PM Wingate trial that was performed after the ingestion of antioxidants, ibuprofen, and whey and cold water immersion (Al-Nawaiseh. 2016).|
- Pizza et al. (1999), who reported that similar ibuprofen doses lowered CK activity relative to a placebo 3 days after eccentric arm exercise, or
- Tokmakidis et al. (2003), who found that ibuprofen doses (400 mg every 8 hours for 48 hours) did lower the non-athletic subjects' CK levels and reduced their muscle soreness, without, however, helping to restore muscle function compared with placebo.
- Al-Nawaiseh, Ali M., Robert C. Pritchett, And Philip A. Bishop. "Enhancing Short-Term Recovery After High Intensity Anaerobic Exercise." The Journal Of Strength & Conditioning Research (2015).
- Bessa, Artur, et al. "Exercise intensity and recovery: Biomarkers of injury, inflammation and oxidative stress." J. Strength Cond. Res (2016).
- Pizza, F. X., et al. "Anti-inflammatory doses of ibuprofen: effect on neutrophils and exercise-induced muscle injury." International journal of sports medicine 20.2 (1999): 98-102.
- Toakmatidis, Savvas P., et al. "The effects of ibuprofen on delayed muscle soreness and muscular performance after eccentric exercise." The Journal of Strength & Conditioning Research 17.1 (2003): 53-59.