Tips for Faster Recovery After Exercise

Hello, my name is Naomi Albertson. I’m a medical physician in Sports Medicine
and Family Medicine and today I’m going to be talking to you about exercise recovery
for the aging athlete. Information provided in this presentation
is intended for your general knowledge only and does not constitute medical advice. Disclaimer: I am a medical physician at the
Reno Orthopaedic Clinic and the owner and developer of Dr. Ni’s OC2. OC2 is a combination of vitamin D3, Calcium
Citrate, Magnesium, and Creatine Monohydrate for total frame support.* So let’s start our
discussion today about exercise recovery for the aging athlete with an understanding of
what is recovery. Athletic recovery is a normal cellular process
that allows injured muscle cells to repair and recover. Exercise causes muscle injury. Muscle can adapt to regular exercise but still
some muscle damage does occur. Muscle recovery however, is critical to performance. So how long does muscle recovery take? Recovery varies with damage caused to muscle
cells, free radical production, and aging. When we exercise we cause damage to muscle
cells. If little muscular injury has occurred recovery
is rapid. Free radical production does cause some damage,
but is a normal process of cell turnover. Aging causes joint degeneration and loss of
connective tissue elasticity and therefore decreases normal mechanics and increases damage
to muscles with lower levels of activity. So how can you shorten or improve your recovery
time? Well, the first thing is proper training so
that you’re not overusing your muscles and you’re not excessively damaging cells. Secondly, you want to make sure you’re taking
in adequate carbohydrates, lean protein, and all essential vitamins and minerals to allow
your muscles to work effectively. Thirdly, of course you need adequate sleep
and rest. And finally, we need to hydrate adequately. Let’s start by addressing minimizing damage
to cells through training. One thing we can do as we age is to train
to improve our flexibility. As I mentioned above, aging causes joint degeneration
and loss of connective tissue elasticity or flexibility. Additionally, we lose muscle strength. When those three things occur together, we
lose efficiency and increase damage to muscle cells. So in addition to maintaining strength as
we age it’s critical that we improve our flexibility as we age. Another way that we can minimize damage caused
to cells is to make sure that our nutrition is adequate for our activity. In general, athletes who are taking fewer
than 2000 calories daily is inadequate and allows for increased muscle breakdown. Additionally, poor nutrition can cause hindered
performance and delayed recovery, increased fatigue, and the risk of injury and illness. So you may be wondering how should I eat during
my activity? And in general I would say that runners and
cyclists should try to replenish glycogen stores by eating specifically carbohydrates. Here is a chart looking at weight in both
pounds and in kilograms and replenishment carbohydrates listed in grams. On the next slide we’ll go through a couple
of different ways that you could get all of those grams as carbohydrate sources. In this slide you’ll see a few different options
for carbohydrate sources. And you may or may not know that these are
all rich in carbohydrates, but I would encourage you to start reading labels and looking at
the carbohydrate specifically in grams per serving of whatever the foods are that you
like. The first drawing here is of a banana which
is quite rich in carbohydrates, also high in fiber and can cause some difficulty with
digestion. The second is mashed potatoes, you can see
the chocolate milk which has gained some popularity, some yogurt which is actually the lowest on
this chart as a carbohydrate source but can be high in protein and for that reason I’ve
included it here as it can be a good recovery nutritional aid. And then the last picture there is of cereal
which again packs a pretty big punch at 20 grams of carbohydrate per one cup of cereal. Now on this next slide we’re talking about
how to eat for recovery, specifically to aid muscles in recovery and decrease the time
of recovery. And you can see this is quite a busy slide. That’s mostly because there’s a lot of variability
and I’m going to let you read through this primarily on your own, but you can see at
the top of this slide on the left side that the general public should be consuming about
0.8 grams protein per kilogram of body weight. When you look at an endurance athlete we actually
almost double that to 1.4 grams per kilogram of body weight following activity. And then when we look at resistance and strength
training athletes we’re looking at again doubling the general public protein intake to about
1.7 grams per kilogram of body weight. So again here listed in the chart you can
see weight in pounds, weight in kilograms, and then daily protein which is, again, for
the general public. I also want to point out that it is not recommended
to exceed high levels of protein, specifically 2.5 grams of protein per kilogram of body
weight or about 1.1 gram of protein per pound of body weight. The reason is that with high intake of protein
we can actually compromise our kidney function. Now we’ve also talked about getting adequate
nourishment with vitamins and minerals, and there are many athletes who recommend taking
antioxidants to achieve just that. The current recommendations based on research
do not support that practice. There’s little evidence to support the use
of antioxidants as there is some evidence that interfering with free radical signals
may actually impair muscle performance. So coming back to our overarching issue of
improving recovery here we did discuss the importance of sleep, and I really can’t stress
enough how important sleep is. Current recommendations based on research
to maximize both performance and improve recovery are 10-12 hours daily for adults older than
forty years of age. Finally, discussing hydration is a very broad
topic but I do want to mention it here in that there are current recommendations for
short activities that recommend drinking to thirst. These are also the same recommendations for
long distance or extreme endurance activities. It is, however, important to know that by
losing 2% of your body weight due to any specific activity or training event that that will
significantly drop performance and may lead to increased rates of injury. So what about electrolytes? Well, electrolytes are a complex and very
controversial topic. Consumption of electrolytes in sports drinks
or on their own may be beneficial to improve hydration, however all athletes should consult
with their physician to discuss the pros and cons prior to beginning use of any electrolyte
supplement. Electrolytes also vary significantly on how
to take them, and whether they should be taken for short and intense activity or long and
less intense activity. Your body actually does a very good job of
maintaining electrolytes and the addition of proper amounts of carbohydrates and/or
electrolytes to a fluid replacement solution is recommended for exercise events of duration
greater than one hour. But it is still unclear whether the electrolytes
are necessary or whether this is truly a carbohydrate issue only. So in conclusion, in order to improve recovery
we need to train smart, increase our flexibility, and train for our specific activity. We need to eat adequate nutrition including
a good diet, adequate calories and multivitamins. But there is no added benefit to antioxidants. We do need to rest and we need to hydrate. Thank you for your attention. Dr. Ni’s OC2 is a supplement that may aid
active adults in maintaining activity and improving recovery. Please read more at * These statements have not been evaluated
by the Food and Drug Administration. This product is not intended to diagnose,
treat, cure, or prevent any disease.

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