| Training Load |
| Workout Rotation |
| Sleep |
| Energy |
Exercise calls on all the major organ systems of the body to become engaged and perform to the capacity they have attained. These organ systems include the lungs, cardiovascular system, bones, and muscles, as well as the mitochondria which produce the energy needed to power the body.
These organ systems and your body’s response to exercise both determine the training load you can engage in and determine what your recovery may entail. Age, gender, and history of training are also key factors in your body’s recovery. (Patel & Zwibel, 2022).
Moderate regular exercise can be very beneficial. There is irrefutable research that regular physical activity contributes to the prevention of chronic disease and increases mortality (Warburton et al, 2006). Moderate exercise itself can be considered to be an anti-oxidant, delaying or preventing cell damage and protecting from disease (Gomez-Cabrera et al, 2008; Supruniuk et al, 2023). Moderate exercise acts as a stimulus for health, which is different from strenuous exercise which can be deleterious due to the stress it created.
Strenuous physical activity or training can be an acute physical challenge to the body. Strenuous exercise creates stress and disturbs the homeostasis or balance in many physiological processes that are established in your body (Bishop et al, 2008). (Homeostasis is any self-regulating process by which biological systems maintain stability.) For competitive purposes, this challenge to the body is intentional. The principle of progressive overload dictates that the physical overload of training must be increased as the athlete adapts, so as to gradually enhance performance and peak.
A strenuous, exhaustive workout may need an equally planned, specific recovery protocol. Recovery is the critically important process of repair and restoration by your body to address the stresses from the training load, which at the same time helps prepare and adapt for the next event (Bishop et al, 2008).
Inflammation
Inflammation is a natural defense that is triggered whenever body tissues are damaged in any way, such as the stress caused by exhaustive training. Inflammation encompasses several phases including:
Adaptation
Adaptation occurs when an organism is exposed to a stimulus of a quality or intensity that it has not experienced before. Repeating the same training load leads to habituation and your performance plateaus. Increasing the training load will cause further adaptation. Training is both systematic as well as progressive.
This repair and regeneration of muscle tissue from inflammation is simultaneously an adaptation that leads to improved performance the next time. Research has shown that even a single bout of exercise has a protective effect against exercise-induced muscle injury, muscle soreness, and loss of strength, from exercise that takes place up to 6 months later. This phenomenon is called the ‘repeated-bout effect’ (Clarkson & Tremblay, 1988; Nosaka et al, 2001).
The ‘repeated-bout effect’ is a term for the body adapting to training and workouts (Barnett, 2006). Training overload results in inflammation and a series of molecular responses, which stimulate protein synthesis, mitochondrial function, metabolic regulation, and cell signaling that in turn leads to structural and functional adaptations (Adams et al, 1993; Spina et al, 1996; Coffey & Hawley, 2007; Benziane et al, 2008).
The inflammation and microtrauma that occur in the muscle cell are essential for the muscle tissue to strengthen and adapt, allowing them to produce force again without the same degree of damage occurring (the “repeated-bout effect”) (Barnett, 2006; Lapointe et al, 2002)
The underlying mechanisms of the repeated-bout effect are unclear, but are likely a combination of contributions from neural, mechanical, cellular adaptations, and a blunted inflammatory response (McHugh, 2003; Margaritelis et al, 2015). Research suggests that among other factors, it appears that after a tough training greater numbers of slow twitch fibers are recruited, in a more synchronized fashion (McHugh et al, 2001), with increased numbers of muscle cells, and reduced inflammation (Hubal et al, 2008), indicating there was less stress. The local adaptations in skeletal muscle, such as increased mitochondrial biogenesis and capillary density, aid in the body’s ability to transport and use oxygen to generate energy and therefore delay the onset of muscle fatigue during prolonged aerobic performance (Joyner & Coyle, 2008; Egan & Zierath, 2013; Bishop et al, 2014). Studies that investigated adaptations found increased numbers of muscle cells related to muscle length and contraction, cell alignment and stiffness (Brocket et al, 2001; Barash et al, 2002; Clarkson & Tremblay, 1988; Lacourpaille et al, 2014), connective tissue (Lapier et al, 1995) and altered expression of genetic markers of inflammation (Hubal et al, 2008).
The net effect of the inflammation process and recovery is to promote optimal performance during a future exercise challenge, resulting in a robust defense of homeostasis in the face of physiological stress, and consequently, enhanced resistance to fatigue (Holloszy & Coyle, 1984; Booth & Thomason, 1991). The overall improvement in both central and peripheral tissues provides a greater ability for an individual to perform at a higher level the next time (Brooks, 2012).
Recovery is where you advance your performance. Functional changes take place in organs, cells and intracellular structures that have been stressed by that load. These adaptations elicit a higher level of homeostasis and therefore physiological capacity, resulting in a gain of athletic performance (Howatson & van Someren 2008).
Steroids and NSAIDS
Historically, inflammation was regarded as something to treat and suppress. A regular treatment in the past was to prescribe steroids. Corticosteroids are immunosuppressive, meaning they reduce the activity of your immune system. Use of corticosteroids decreases the body's helpful immune activity, which can interfere with the healing process.
“Corticosteroids are commonly used for the treatment of allergies, autoimmune diseases and inflammatory conditions. I consider them dangerous drugs, much misunderstood, abused and over prescribed. Steroids cause allergies and inflammation to disappear as if by magic. In fact, the magic is nothing more than direct suppression of the immune system. Steroids are toxic, cause dependence, suppress, rather than cure disease, and reduce the chance of healing by natural treatment. Moreover, they weaken immunity.” Andrew Weil, MD
Nonsteroidal Anti-Inflammatory Drugs (NSAIDs) are also a popular treatment. NSAIDs work by suppressing the COX enzyme, which affects immune cells such as macrophages which have an important role in resolving inflammation. The COX enzyme also helps produce prostaglandins, the chemicals in our bodies that enhance inflammatory effects which then lead to healing. Taking NSAIDs during the active phase of inflammation could interfere with the necessary resolution of inflammation. While NSAIDs are effective for relieving symptoms, they don't help your body heal. In fact, research suggests that these medications can actually slow your body's natural healing process (Su & O’Connor, 2013; Fowler, 2018).
Recovery Fundamentals.
Your body will proceed through recovery as we have briefly described. While steroids and medications may hinder recovery, there are steps you can take that will support that recovery.
Regularly, there are newer technologies created as the best option to hasten recovery like massage guns, occlusion cuffs, and recovery boots/sleeves. The research evidence on these newer technologies are sparse or inconclusive and we will not address them.
However, there is a greater level of empirical support for the fundamental recovery strategies of sleep, periodization, and nutrition, and their role in athletic recovery. These fundamentals “the cake” have a much greater overall contribution to athletic recovery and performance than any potential marginal improvements from added devices/tools (“the icing”) and must therefore be monitored and optimized before considering the implementation of further strategies or devices.
We greatly appreciate the graphic created by Matthew Drill and Alana Leabeater in their 2023 article, Fundamentals or Icing on Top of the Cake? We felt it was very illustrative.
Everyone knows that sleep is important, but you may not understand exactly why it is so important.
Sleep is an active physiological state (Hobson, 2005) during which physiological functions including energy metabolism (VanHelder et al, 1993; Penev, 2007; Green et al, 2008; Chua et al, 2015), body temperature (Ashoff, 1983), cardiovascular function (Trinder et al, 2012; Vaara et al, 2009) endocrine function (Scheer et al, 2009; Spiegel et al, 1999), and immune function (Santos et al, 2007)] are regulated. These are all elements of recovery.
Sleep reflects your body’s circadian rhythm, an autonomous, intrinsic timekeeping system called the circadian clock. The word circadian stems from the Latin ‘circa diem’ or about a day. Circadian clocks convey an adaptive advantage to an organism by optimizing and synchronizing the timing of fundamental cellular and physiological processes and behaviors to ensure adaptation, fitness and survival (Dibner et al 2010; Reppert & Weaver, 2002; Schibler, 2002).
The circadian clock system consists of a hierarchal organization, composed of a central clock within the hypothalamus which is the master clock for the entire body (Zucker, 1972; Moore & Eichler, 1972). There are also peripheral clocks inside all cells and organs. Timing signals from light inputs are transmitted to guide the peripheral tissue clocks synchronizing them to a uniform internal time (Nelson & Zucker, 1981) like the conductor of an orchestra.
As an example, in bone healing, the circadian rhythm leads bone destruction during the day when cells known as osteoclasts break down bones. The constructive cells, known as osteoblasts that rebuild bones are active at night. Restricted or poor-quality sleep would then interfere with a very important bone building cycle. (Al-Waeli et al, 2020). This means that disrupted sleep would interfere with the body rebuilding bones.
Sleep is essential for the optimal maintenance of an athlete’s health and plays a critical role in the recovery of an athlete through its involvement in growth, repair, regeneration and immunity (O’Toole, 2005; Parmeggiani, 2005; Halson, 2017; Carskadon et al, 2005; Venter 2012; Halson, 2008; Samuels, 2008; Adam 1977; Chokroverty, 2017).
Sleep has been found to be a determining factor in recovery after a competition or intense training session (Fullagar et al, 2014). Furthermore, the literature has shown that the sleep of athletes impacts athletic performance. Sleep deprivation was associated with a significantly reduced vertical jump and knee extension strength (Takeuchi et al, 1985) reduced maximal bench press, leg press and dead lifts (Reilly et al, 1994), isokinetic resistance training performance (Bulbulian et al, 1996), cycling max power (Souissi et al, 2003), and cycling time trial speed (Chase et al, 2017), a slowed pace in endurance running (Oliver et al, 2009)] impaired cycling performance of triathletes (Roberts et al, 2019) and in extended sprint time (Skein et al, 2011; Mah et al, 2011)
Insufficient sleep has been associated with a decline in mood and the amplification of pain (Haack & Mullington, 2005), mood disturbance in weightlifters (Blumert et al, 2007) increases in depression, anger and confusion in swimmers (Sinnerton & Reilly, 1992) and a negative outlook in rowers (Jurimae et al, 2001; Fullagar et al, 2015). And there is evidence that sleep deprivation may cause or modulate acute and chronic pain (Lautenbacker, et al, 2006) and increase the risk of injury (Watson et al, 2020).
Muscle glycogen stores that provide energy are not fully restored when there is sleep loss (Skein et al, 2011) which could hinder the ability of athletes to compete for sustained periods (Le Meur et al, 2012. Indeed, energy imbalances are associated with sleep deprivation, potentially leading to decreased aerobic and anaerobic power production (Reilly & Edwards, 2007).
Deficient sleep is associated with impaired immunity and elevated inflammatory markers (Fondell, et al, 2011; Mullington et al, 2010). Saliva cortisol, which is a measure of stress, has also been shown to decrease immediately after a nap (Faraut et al, 2011).
Restricting sleep to less than 6 h per night for 4 or more consecutive nights has been shown to impair glucose metabolism (Spiegel et al, 1999) and immune function (Krueger et al, 2011; Bollinger et al, 2010).
Sleep has been found to be critical in sports where motor coordination, decision-making and aerobic capacity are all fundamentally important (Thus et al, 2015; Chennaoui et al, 2015; Kirschen et al, 2021). Notable is a study of National Basketball Association athletes, monitoring their sleep duration and subsequent performance. They found that the use of late-night tweeting activity (between 11:00 pm and 7:00 am) was associated with a reduced scoring the next day. The study concluded that the use of late-night social media activity serves as a general proxy for sleep deprivation and has a negative impact on physical performance (Chang et al, 2015; Chinoy et al, 2018; Kirschen, et al, 2018; Jones et al, 2019).
Periodization
Periodization refers to the idea of planning and structuring a training program, which includes the establishment and structure of a recovery program. Periodization considers the athlete’s age, level of performance, specific goals or competition characteristics. The periodization approach is based on breaking the training plan into specific interrelated periods of time which are structured to meet specific goals (Haff, 2013). These periods of time can be broken into weeks, months, and a training season (Siff, 2004).
All periodization paradigms manipulate the training program variables (intensity, volume, frequency, recovery periods and exercise selection) based on the principle of progressive overload and adaptation and the prevention of injury (Van Someren, Howatson, 2011; Naclerio et al, 2013; Nanclerio et al, 2022). The recovery program considers those same variables in determining the length of recovery and its elements.
As an example, if a training session involves a maximum volume session, then a portion of recovery could include a low volume session. Or creating a recovery session that utilizes a different type of motor pattern than used in the training program, such a runner with an injured foot exercising with a stationary bike. Their foot has time to recover, while they continue training other elements of their performance.
Important in this structure is a consideration of the particular pattern of energy system contribution, muscle pattern of the training and the different levels of mechanical stress. (Bompa & Haff, 2009). It is not advisable to introduce two high or maximum volume sessions with the same neural or physiological orientation (explosive strength, speed or maximal strength) in two consecutive session (Platonov, 2001).
Insufficient recovery will not only impact an athlete’s performance in subsequent training bouts but will also curtail the potential physiological adaptations from the initial training bout and thereby fail to meet the basic purpose of the training process.
Optimal nutrition is instrumental in supporting physical activity, enhancing performance, and facilitating recovery (Thomas et al, 2016). Because we cannot manufacture them, vitamins and minerals must be present in sufficient quantities and in the right ratios in the foods we eat if we are to thrive and be healthy (Close GL et al, 2022).
While a nutritionally balanced diet generally provides the essential micronutrients needed for regular function, the appropriateness of these guidelines for athletes is a subject of debate given the demands they make on their bodies. Hence, it may be necessary to consider some important supplements Papadopoulou, 2020).
Although close to half of athletes survey utilize vitamin and mineral supplements, research shows that many are deficient in some key vitamins and this deficiency could delay training as well as recovery (Knapik et al, 2016; Harju et al, 2022; Fogelholm et al, 2015).
We will present some of the most important nutrients that support your body’s needs during recovery. We do want to add a caution. Keeping in mind the importance of inflammation in contributing to adaptation, supplements which are anti-inflammatory are most effective when administered before a competition, if exercise is likely to be exhaustive and result in the generation of inflammation that overwhelms the defensive mechanisms (i.e., causing oxidative stress).
Physical exercise is a double-edged sword: when practiced strenuously it causes oxidative stress and cell damage; in this case antioxidants could be considered. But when practiced in moderation, it increases the expression of antioxidant enzymes and thus should be considered an antioxidant itself. In that situation, antioxidant supplements can interfere with the benefits and adaptations that comes with moderate exercise (Reid et al, 1993; Gomez-Cabrera et al, 2006).
Vitamin K
Exercise involves major systems in the body, including the cardiovascular system, respiration system) lungs, muscles and bones. Vitamin K is an omni-vitamin that supports each of these systems. Vitamin K supports heart function (Crintea, et al, 2021) and your circulatory system (Qiu et al, 2014; Vidula et al, 2022), ensuring that blood flow supplying oxygen during your workout is maximized (McFarlin et al, 2017). Vitamin K also ensures that if there is an injury, your blood will clot quickly, (Theuwissen et al, 2012) reducing bruising and bleeding. Vitamin K also is involved in bone health, (Fusaro et al, 2017; Jaghsi et al, 2021) and is necessary to build strong bones (Azuma et al, 2014), and ensuring that collagen is available. Vitamin K also supports your energy metabolism, (Vos et al, 2012), which is key for athletic performance. And vitamin K is associated with lung health (Fraser & Price, 1988; Schurgers et al, 2013), ensuring that you get maximum lung flex and oxygen intake when competing. Vitamin K is not a traditional anti-oxidant.
Vitamin D
Vitamin D is a fat-soluble vitamin that is naturally synthesized by the skin following exposure to the ultraviolet rays of the sun. Vitamin D is also a hormone, helping control how cells and organs function. Vitamin D makes our bodies better at absorbing other nutrients, namely calcium and phosphorus, which are both important for bone health. Vitamin D also helps to restore and maintain the calcium in our bones, where 99% of it resides. Without sufficient vitamin D, bones can become weak and fragile. Vitamin D is not a confirmed anti-oxidant (Tagliaferri et al, 2019)
Research has shown that vitamin D plays an important role of bone health of athletes (Larson-Meyer et al. 2019), maintaining a healthy mineralized skeleton (Charoenngam et al. 2019). Vitamin D levels are associated with athletic performance, including speed, muscle tone and grip strength (Brancaccio et al, 2022). Also, vitamin D supports the immune system (Bishop et al, 1999) and recovery after ligament surgery (Barker et al, 2013) and helps regulate the processes of skeletal muscle regeneration (Owens et al. 2015). Furthermore, there is a strong association between sufficient vitamin D and optimal muscle function (Shuler et al. 2012; Halfon et al, 2015; Girgis & Brennan-Speranza, 2021).
Vitamin C
Vit. C is a water-soluble antioxidant vitamin that acts as an electron donor for numerous biochemical reactions in the body. Most people are familiar with this vitamin, as it is often marketed as the advantage to eating fresh fruit. Vitamin C is also known as ascorbic acid.
Humans have an absolute requirement for vitamin C as part of their diet, and a deficiency is associated with a plethora of symptoms, including pulmonary hypertension (Hemila & de Man, 2024), anemia (Loganathan et al, 2023), heart disease (Frei et al, 2012
Vitamin C plays important roles in supporting the immune system (Jariwalla & Harakeh, 1996; Anderson et al, 1980; Jariwalla & Harakeh, 1997; Pauling, 2006; Carr & Maggini, 2017) and the effects on the immune system can be explained by the protection against oxidative stress generated during infections (Akaike, 2001; Castro, 2006; Hemila,1992; Grosso et al, 2013). Vitamin C is needed to make collagen, a fibrous protein in connective tissue that is woven throughout various systems in the body: nervous, immune, bone, cartilage, blood, and others (Peterkofsky, 1991; Levine et al, 1985; Englard & Seifter, 1986). Vitamin C also reduces muscle soreness and improve muscle function (Bryer & Goldfarb, 2006),
Vitamin B
B-complex vitamins are essential for athletes to maintain optimal health and performance (Hrubsa et al, 2022). B-complex vitamins help athletes manage stress and anxiety, aid in muscle recovery, and reduce fatigue, which may adversely affect performance if left unchecked (Allendorf, 2006). B-complex vitamins help in blood pressure regulation (Xiong et al, 2023). Moreover, B-complex vitamins aid in maintaining a healthy sleep schedule by regulating levels of the sleep-regulating hormone melatonin, helping athletes fall in a deep continuous sleep (Potgieter, 2013). This is essential for athletes, as the lack of sleep can affect performance. B-complex vitamins also contribute to maintaining optimal health in athletes, supporting improved brain functioning, concentration, sleep quality, and energy levels (Goncalves & Portari, 2021; Woolf & Manore, 2006; Hrubsa et al, 2022; Lee et al, 2023). Thus, athletes need to ensure that they are receiving enough vitamin B through their diet or supplements. Vitamin B is not an anti-oxidant.
Citrulline and Lysine
Citrulline and lysine are both amino acids, which are molecules used to make proteins. Your body needs 20 different amino acids to function correctly. Nine of these are considered essential amino acids, which must be consumed through the food you eat or the supplements you take. Essential amino acids can be found in a variety of foods, including beef, eggs, and dairy.
Your body has thousands of different proteins that each have important jobs. Each protein has its own sequence of amino acids, which makes the protein take different shapes and have distinct functions in your body. Muscles are made from amino acids. Amino acids are involved in many important roles in the body. They help break down food, grow and repair body tissue, provide an energy source, build muscle, boost your immune system, make hormones, and brain chemicals and sustain a normal digestive system.
L-citrulline is a non-essential amino acid found mainly in watermelon (Trexler et al, 2019) In the last decade, it has been observed that this amino acid is a precursor of L-arginine which acts as a precursor of nitric oxide (NO) (Suzuki et al, 2016). NO has numerous functions in the body, the most prominent being its vasodilator effect, which increases blood flow to the muscle, thereby increasing the bio accessibility of nutrients and the excretion of muscle waste products (Ochiai et al, 2012; Joyner & Casey, 2015) That means better muscle repair, faster recovery, and improved movement of nutrients to muscles in need.
Men who took 6 grams of citrulline malate daily for 15 days had greater aerobic energy production during exercise, resulting in less fatigue and greater energy. (Bendahan et al, 2002). Lifters who took 8 grams of citrulline malate during bench press workouts showed a 40 percent reduction in muscle soreness over lifters who didn't take citrulline malate (Rhim et al, 2020). Reduced muscle soreness also can translate into reduced time between workouts, improving outcomes over the long run (Perez-Guisado & Jakeman, 2010). Citrulline malate has shown significant benefits in increasing strength and protein synthesis in the muscle (Jourdan et al, 2015; Trexler et al, 2019). Also, citrulline exerts an anti-fatigue effect reducing lactate production (Breuillard et al, 2015). In recent studies, citrulline appears to show other ergogenic effect such as antioxidant capacity, immunomodulation, energy production (Papadia et al, 2018; Gonzales et al, 2020).
Lysine is one of the 20 essential amino acids that your body doesn’t produce. The body relies on lysine to absorb calcium, build collagen, (Frey & Raby, 1991), build protein and muscle (Unni et al, 2012) produce hormones, and support the immune system. Its primary role is growth and it helps strengthen joints and reduces pain (Severyanova et al, 2019; Wang et al, 2024). Twenty under- and well-nourished men who ate a high-lysine diet (80mg per kg of body weight per day) for eight weeks presented with a positive effect on muscle strength (Bhattacharya et al, 2022). Lysine is an antioxidant.
CoQ10
Coenzyme Q10 (CoQ10) is naturally present in human cells and is also known as ubiquinone. It is important for supporting your mitochondria, producing ATP and increasing the production of vitamin antioxidants. Mitochondria and ATP are the energy which powers your body. The richest dietary sources can be found in meat, fish, nuts and some oil. The data indicates that CoQ10 supplementation optimizes exercise performance (Drobnic et al, 2022). CoQ10 is also a powerful antioxidant, reducing inflammation (Diaz-Castro et al, 2011; Sarmiento et al, 2016).
Magnesium
Magnesium is one of the twelve minerals designated as essential nutrients and its importance is hard to overstate. Magnesium plays an essential role in almost all biochemical and metabolic processes within the cell, as one of the microelements that regulate the "on" and "off" functions in the neural circuits of your body. As a result, magnesium plays a central role in processes such as protein synthesis, energy production, muscle contraction and relaxation, cardiac activity, and bone health, while also offering anti-inflammatory and antioxidant benefits (Laires & Monteiro, 2008; Barbagallo, 2010; Barbagallo et al, 2021).
Magnesium is recognized for its critical role in athletic performance and overall health (Volpe, 2015). Magnesium increases physical endurance (Ahlborg, 1968; Brilla & Gunther, 1995; Pitkin, 2014; Wang et al, 2014; Nielsen & Lukaski, 2006). It boosts energy production (Garfinkel & Garfinkel, 1985; Zhang et al, 2017; Ebel & Gunther, 1980; Aikawa, 1981; Lukaski, 2001; Lee, 2017). It regulates muscle contractions (McDonald & Keen, 1988; Shrimanker & Bhattarai, 2013; Cinar et al, 2011) and muscle mass (Brilla & Haley, 1992 (Welch, et al, 2016) and recovery (Reno et al, 2021; Cinar et al, 2007). Magnesium is one of the most important antioxidants.
Mag has a mutually dependent relationship with vitamin D, and together with vitamin K, they form an effective cocktail for bone health and healing.
Selenium
Selenium is an essential trace mineral element in mammals and can be found in seafood, pea lentils, beans, whole grains, organ meats, dairy products, and vegetables (Mehdi et al, 2013).
Selenium plays an important role in antioxidant defense and in supporting the immune system which is applicable to improve athletic performance and training recovery. (Fernandez-Lazarao et al, 2020; Heffernan et al, 2019; Speich et al, 2001). Chief amongst its myriad biological contributions, selenium influences mitochondrial capacity and function and, muscular health. Supplementation with selenium while endurance training caused a greater increase in the size of the individual mitochondria whereas training alone resulted in an increase of the number of mitochondria (Zamora et al, 1995; Weslowski et al, 2022).
Tart Red Cherry Concentrate or Powder (TC)
Tart red cherries have powerful antioxidant and anti-inflammatory effects. Tart cherry concentrate is recommended after long, challenging trainings or the very exhausting high-intensity interval training sessions that would otherwise leave an athlete overly fatigued, tired, and feeling weak. Tart Cherries function equivalent to anti-inflammatory drugs (Seeram et al, 2001; Wang et al, 1999). Tart red cherry juice has reduced the pain and limited the post-exercise strength loss (4% vs 22%) after heavy contractions of elbow flexors (Connolly et al, 2006). Using the same cherry juice blend, there was improved recovery of strength and reduced inflammation and oxidative stress following a marathon run (Howatson et al, 2010). A later study of well-trained men and women during a mountain relay running race (average distance/runner 26.3 km) similarly showed less pain and more satisfaction with pain reduction in those taking 10.5 oz of TC twice a day for 7 d before and on the day of the race (Kuehl et al, 2010).
Consumption of a tart Montmorency cherry concentrate (30 mL twice per day for 10 days) in ten well-trained males reduced symptoms of muscle damage (Bowtell et al, 2011). Freeze dried powder tablets of tart cherry for 16 days prior to, and 3 days following damaging exercise in an untrained mixed sex cohort (10 females and 4 males) showed cherries to reduce C reactive protein levels, range of motion and perceived pain when compared to a placebo (Kastello et al. 2014; Bell et al. 2016). Levers study (et al, 2015) was the second study to demonstrate increased performance with cherry juice, namely, 13% faster half-marathon times in aerobically trained individuals performing a half-marathon. Female dancers had a faster recovery of muscle function and lower muscle soreness after taking Tart Cherry (Brown et al, 2019).
Tart cherries were also found to promote restorative sleep in elite soccer players (Nedelec et al, 2015; Howatson et al, 2012). It appears that Tart Cherries increased natural melatonin levels and increased overall time in bed, total sleep time, and sleep efficiency (Pigeon et al, 2010; St Onge et al, 2016).
It has been theorized, however, that use of “natural” food-based products (e.g., actual tart cherries or resveratrol in grapes), not synthetic supplements, do not necessarily inhibit the adaptation response, and furthermore, the polyphenolic compounds present in these foods may possibly even improve performance. Therefore, there is currently insufficient data to conclusively state if tart cherries during training may inhibit the adaptation response (Vitale et al, 2017).
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NCAA Track & Field
Carolin, a German athlete, joined the NCAA track and field scene, opting to compete for UW-Parkside from the fall of 2021. Following several weeks of participation in cross country, Carolin introduced vitamin K and vitamin D into her supplement routine. Through consistent effort and dedication, she successfully lowered her 800-meter personal record during that season from 2:14 to 2:09, earning her a spot at the D2 indoor nationals, where she secured an 11th-place finish nationally. Post-MBA graduation, Carolin continues her athletic journey as a member of the LG Olympia Dortmund track & field team in Germany. In the 2023 outdoor season, she qualified for the German outdoor nationals, achieving a commendable 16th place in the 800-meter event. Pursuing her fitness aspirations, Carolin remains dedicated to her goals, aided by the support of Ultra K, aligning with the brand's mission to assist athletes in realizing their genuine potential.
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