Burke Louise M, Mujika Iñigo
Dept. of Sports Nutrition, Australian Institute of Sport, Canberra, Australia.
Int J Sport Nutr Exerc Metab. 2014 Aug;24(4):425-36. doi: 10.1123/ijsnem.2014-0022. Epub 2014 Jun 5.
Postexercise recovery is an important topic among aquatic athletes and involves interest in the quality, quantity, and timing of intake of food and fluids after workouts or competitive events to optimize processes such as refueling, rehydration, repair, and adaptation. Recovery processes that help to minimize the risk of illness and injury are also important but are less well documented. Recovery between workouts or competitive events may have two separate goals: (a) restoration of body losses and changes caused by the first session to restore performance for the next and (b) maximization of the adaptive responses to the stress provided by the session to gradually make the body become better at the features of exercise that are important for performance. In some cases, effective recovery occurs only when nutrients are supplied, and an early supply of nutrients may also be valuable in situations in which the period immediately after exercise provides an enhanced stimulus for recovery. This review summarizes contemporary knowledge of nutritional strategies to promote glycogen resynthesis, restoration of fluid balance, and protein synthesis after different types of exercise stimuli. It notes that some scenarios benefit from a proactive approach to recovery eating, whereas others may not need such attention. In fact, in some situations it may actually be beneficial to withhold nutritional support immediately after exercise. Each athlete should use a cost-benefit analysis of the approaches to recovery after different types of workouts or competitive events and then periodize different recovery strategies into their training or competition programs.
运动后恢复是水上运动员关注的一个重要话题，涉及到对训练或比赛后食物和液体摄入的质量、数量及时间的关注，以优化诸如补充能量、补充水分、修复和适应等过程。有助于将疾病和受伤风险降至最低的恢复过程也很重要，但相关记录较少。训练或比赛之间的恢复可能有两个不同目标：（a）恢复上一轮训练造成的身体损耗和变化，为下一轮训练恢复体能；（b）最大化对训练所带来压力的适应性反应，使身体逐渐在对表现至关重要的运动特征方面表现得更好。在某些情况下，只有提供营养物质才能实现有效的恢复，而且在运动后立即提供营养物质在能增强恢复刺激的情况下可能也很有价值。本综述总结了不同类型运动刺激后促进糖原再合成、恢复液体平衡和蛋白质合成的营养策略的当代知识。它指出，有些情况受益于积极的恢复性饮食方法，而其他情况可能不需要如此关注。事实上，在某些情况下，运动后立即停止营养支持可能实际上是有益的。每位运动员都应对不同类型训练或比赛后的恢复方法进行成本效益分析，并将不同的恢复策略纳入他们的训练或比赛计划中。
