How to improve recovery after sport through nutrition?

Physical exercise produces a series of adaptations in our body related to improved functioning of the musculoskeletal and cardiovascular systems. When we train and aim for continuous improvement, we increase both the intensity and the duration of our training sessions in order to maintain these adaptations and achieve progress. However, in the short term, the metabolic and mechanical stress associated with training can cause muscle fatigue and, in more severe cases, muscle damage. In this article we will discuss how to improve recovery after sport.

This exercise-induced muscle damage is what leads to difficulty recovering after sport. To optimally improve the time it takes to return to sport, we need to understand the mechanisms involved in this impaired post-exercise recovery. There are two main pathways involved in hindering this process: the oxidative pathway and the inflammatory pathway.

Oxidative pathway

With regard to the oxidative pathway, it plays a major role in muscle recovery. This is due to the large increase in oxygen flow that occurs during exercise, which, when metabolised, leads to increased production of free radicals. These are highly reactive molecules that need to be neutralised or eliminated in order to improve recovery and reduce oxidative stress. To metabolise these molecules, the mechanisms responsible for managing them must function optimally; however, this capacity may depend on the presence of certain genetic variants. Several studies indicate that variants in genes such as GSTT or GSTP1 can significantly influence this capacity and, in such cases, additional measures are required to improve recovery.

Inflammatory pathway

On the other hand, inflammation-related pathways are a common and necessary process for muscle recovery after exercise. This is because certain immune system cells are mobilised due to the accumulation of calcium ions, which is common during muscle contraction, and due to signalling related to exercise-induced damage. However, these cells release a series of proteins, such as TNF-alpha, IL-1B and IL-6, which regulate the inflammatory state to facilitate tissue repair. Nevertheless, there are genetic variants in genes related to these proteins that can condition the inflammatory response in muscle and significantly impair muscle recovery, meaning additional measures are needed to enhance recovery.

So, how can we improve muscle recovery when these risk variants are present?

Indeed, food is one of the solutions, although it is important to note that the solution is not the same for everyone, as some people may have greater issues in the oxidative pathway, others in the inflammatory pathway, and others in both. Depending on the underlying issue, certain foods rich in bioactive compounds that can neutralise the molecules involved in impaired muscle recovery can be prioritised.

So, which foods can help us improve recovery after sport?

Oxidative pathway:

To improve post-exercise recovery in individuals with genetic variants associated with poorer management of oxidative stress, it is advisable to prioritise foods rich in bioactive compounds such as anthocyanins, flavonoids, vitamins C and E, polyphenols and carotenoids, among others. These compounds are particularly valuable due to their antioxidant function, which is essential for neutralising free radicals and improving the management of these pathways. Some especially noteworthy foods in this group include blackcurrants, black grapes, red peppers, broccoli and blueberries, among others.

Anti-inflammatory pathway:

To improve recovery associated with increased inflammation due to genetic variants related to this pathway, it is necessary to prioritise foods containing bioactive compounds with anti-inflammatory properties that can mitigate the overproduction of pro-inflammatory proteins after exercise. The most notable foods in this group include turmeric, salmon, tuna, walnuts, avocado and extra virgin olive oil, among others.

Post-exercise recovery plan

Therefore, if we practise sport and perceive particular difficulty recovering after exercise, it is important to understand what the underlying cause might be, and genetic studies can be a powerful tool to identify it and act in the most appropriate way.

References

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