The 4R's Framework of Nutritional Strategies for Post-Exercise Recovery: A Review with Emphasis on New Generation of Carbohydrates
- PMID: 33375691
- PMCID: PMC7796021
- DOI: 10.3390/ijerph18010103
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.
Keywords: carbohydrate conformation; muscle soreness; physiological adaptation; protein synthesis; rehydration; sleep hygiene.
Conflict of interest statement
D.A.B. serves as a Science Product Manager for a company of dietary supplements in Europe (MTX Corporation®), has acted as scientific consultant for MET-Rx in Colombia, and is current member of the “Creatine in Health” scientific advisory board for Creapure®-AlzChem Tostberg GmbH. R.B.K. has conducted a number of industry sponsored on sport nutrition related nutrients, has served as a paid consultant and received honorariums to speak at conferences by industry, and currently serves as chair of the “Creatine in Health” scientific advisory board for Creapure®-AlzChem Tostberg GmbH. A.P.-I. and A.O.-M. declare no conflict of interest. This review does not constitute endorsement by the authors and/or the institution concerning the nutrients reviewed.
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