Recovery for Performance in Sport

299 Pages·2013·6.31 MB·English

by  Institut National du Sport de l'Expertise et de la Performance INSEP

Recovery
for Performance
in Sport
Institut National du Sport,
de l'Expertise et de la Performance
(INSEP)
Christophe Hausswirth, PhD
INSEP
Iñigo Mujika, PhD
University of the Basque Country
Editors
Human Kinetics
Library of Congress Cataloging-in-Publication Data
Recovery for performance in sport / Christophe Hausswirth, Iñigo Mujika, editors; The National Institute of Sport for Expertise
and Performance (INSEP).
p. ; cm.
Includes bibliographical references and index.
I. Hausswirth, Christophe, 1968- II. Mujika, Iñigo. III. Institut national du sport et de l’éducation physique (France)
[DNLM: 1. Athletic Performance--physiology. 2. Athletic Injuries--prevention & control. 3. Recovery of Function. QT 260]
617’.03--dc23
2012037852
ISBN-10: 1-4504-3434-7
ISBN-13: 978-1-4504-3434-8
Copyright © 2013 by Institut National du Sport, de l’Expertise et de la Performance, Christophe Hausswirth, and Iñigo Mujika
All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic,
mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any
information storage and retrieval system, is forbidden without the written permission of the publisher.
This book is a revised edition of Récupération et Performance en Sport, published in 2010 by INSEP/MAPI/Publications.
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Contents
Contributors vii
Preface viii
Introduction xi
Part I Fundamentals of Fatigue and Recovery 1
Chapter 1 Physiology of Exercise Training . . . . . . . . . . . . . . . . . . . . . . . .3
Overload Physiology . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
Overload Variables . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6
Training and Recovery . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7
Chapter 2 Overtraining Syndrome . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9
Continuum of Fatigue . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9
Prevalence of Overtraining . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11
Overtraining Syndrome Diagnosis Research . . . . . . . . . . . . . . . . . . . . .13
Assessment of Overtraining . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16
Part II Periodization and Managing Recovery 21
Chapter 3 Overtraining Prevention . . . . . . . . . . . . . . . . . . . . . . . . . . . .23
Periodization Research . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .24
Models of Periodization . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .24
Monitoring Exercise Tolerance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .26
Fitness and Fatigue Relationship . . . . . . . . . . . . . . . . . . . . . . . . . . . . .26
Chapter 4 Active Recovery . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .29
Recovery Methods and Interval Work . . . . . . . . . . . . . . . . . . . . . . . . .29
Recovery Methods and Development of Aerobic Fitness . . . . . . . . . . .33
Active Recovery and Repeated Performances . . . . . . . . . . . . . . . . . . .34
Single-Performance Recovery . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .39
iii
iv Contents
Chapter 5 Psychological Aspects of Recovery . . . . . . . . . . . . . . . . . . . .43
Effects of Poor Recovery . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .44
Motivation and Burnout . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .46
Engagement and Motivation Pattern . . . . . . . . . . . . . . . . . . . . . . . . . .49
Evaluation Methods for Psychological Recovery . . . . . . . . . . . . . . . . . .50
Part III Strategies for Optimizing Recovery 53
Chapter 6 Stretching . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .55
Types of Muscle Stretches . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .55
Physiology of Muscle Stretching . . . . . . . . . . . . . . . . . . . . . . . . . . . . .57
Effects of Stretching on Performance . . . . . . . . . . . . . . . . . . . . . . . . . .58
Stretching and Recovery Research . . . . . . . . . . . . . . . . . . . . . . . . . . . .62
Chapter 7 Hydration . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .71
Distribution of Water Loss During Exercise . . . . . . . . . . . . . . . . . . . . . .72
Dehydration Processes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .72
Dehydration and Physical Performance . . . . . . . . . . . . . . . . . . . . . . . .73
Dehydration and Mental Performance . . . . . . . . . . . . . . . . . . . . . . . . .74
Hydration Recommendations . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .75
Hyperhydration . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .79
Chapter 8 Nutrition . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .83
Protein Metabolism and Recovery . . . . . . . . . . . . . . . . . . . . . . . . . . . .83
Combining Protein, Carbohydrate,
and Leucine for Muscle Recovery . . . . . . . . . . . . . . . . . . . . . . . . . . .87
Branched-Chain Amino Acids and Postexercise
Mental Performance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .88
Sugar and Recovery . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .89
Coingestion of Carbohydrate and Protein . . . . . . . . . . . . . . . . . . . . . .93
Chapter 9 Sleep . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .99
Stages of the Sleep Cycle . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .100
Physiology of Sleep Deprivation . . . . . . . . . . . . . . . . . . . . . . . . . . . . .101
Sleep Deprivation and Exercise Performance . . . . . . . . . . . . . . . . . . .103
Sleep Deprivation and the Perceptual State . . . . . . . . . . . . . . . . . . . .105
Tryptophan and Sleep Cycles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .105
Hyperhydration and Sleep Disturbances . . . . . . . . . . . . . . . . . . . . . . .106
Effects of Alcohol and Stimulants on Sleep Quality . . . . . . . . . . . . . .106
Advantages of Napping . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .107
Contents v
Chapter 10 Massage and Physiotherapy . . . . . . . . . . . . . . . . . . . . . . . .111
Massage Techniques . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .111
Physiological Effects of Massage . . . . . . . . . . . . . . . . . . . . . . . . . . . .113
Massage and Recovery . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .116
Electrostimulation . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .120
Physiological Effects of Electrostimulation . . . . . . . . . . . . . . . . . . . . .122
Electrostimulation and Recovery . . . . . . . . . . . . . . . . . . . . . . . . . . . .124
Luminotherapy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .125
Aromatherapy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .128
Chapter 11 Compression Garments . . . . . . . . . . . . . . . . . . . . . . . . . . . .135
Physiological Responses to Compression . . . . . . . . . . . . . . . . . . . . . .135
Effects During Exercise Performance . . . . . . . . . . . . . . . . . . . . . . . . .137
Compression and Recovery . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .139
Chapter 12 Local Thermal Applications . . . . . . . . . . . . . . . . . . . . . . . . .145
Physiological Responses to Local Thermal Applications . . . . . . . . . . .145
Muscle Function and Performance Effects . . . . . . . . . . . . . . . . . . . . .151
Current Uses and Modes of Application . . . . . . . . . . . . . . . . . . . . . . .156
Chapter 13 Variations in Thermal Ambience . . . . . . . . . . . . . . . . . . . . .167
Physiological Responses to Air Temperature . . . . . . . . . . . . . . . . . . . .167
Whole-Body Cryotherapy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .169
Dry-Heat Sauna . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .174
Far-Infrared Therapy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .182
Humid-Heat Steam Room . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .186
Chapter 14 Water-Immersion Therapy . . . . . . . . . . . . . . . . . . . . . . . . .191
Physiological Responses to Water Immersion . . . . . . . . . . . . . . . . . . .191
Exercise-Induced Muscle Damage and Immersion . . . . . . . . . . . . . . .192
High-Intensity Exercise and Immersion . . . . . . . . . . . . . . . . . . . . . . . .194
Field-Based Studies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .197
Part IV Unique Considerations for Recovery 203
Chapter 15 Gender Differences . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .205
Recovery and Maintenance of Energy Stores . . . . . . . . . . . . . . . . . . .206
Metabolic Responses After Brief, Intense Exercise . . . . . . . . . . . . . . .210
Chronic Fatigue and Daily Energy Balance . . . . . . . . . . . . . . . . . . . . .211
Recovery and the Musculoskeletal Regeneration Process . . . . . . . . . .212
Targeted Recovery Strategies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .216
vi Contents
Chapter 16 Temperature and Climate . . . . . . . . . . . . . . . . . . . . . . . . . .221
Thermoregulation During Exercise . . . . . . . . . . . . . . . . . . . . . . . . . . .222
Exercise-Induced Hyperthermia and Performance . . . . . . . . . . . . . . .223
Reducing Thermal Strain and Improving Performance . . . . . . . . . . . .225
Morphology and Heat Strain . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .226
Heat Stress and Exercise Recovery . . . . . . . . . . . . . . . . . . . . . . . . . . .227
Chapter 17 Recovery at Altitude . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .231
Physiological Responses to Altitude Exposure . . . . . . . . . . . . . . . . . . .231
Effects of Altitude on Performance . . . . . . . . . . . . . . . . . . . . . . . . . .233
Effects of Altitude on Recovery . . . . . . . . . . . . . . . . . . . . . . . . . . . . .234
Effects of Altitude on Body Composition, Nutrition Patterns,
and Sleep . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .234
References 239
Index 275
About the Editors 281
Contributors
François Bieuzen, PhD Michael Lambert, PhD
National Institute of Sport, Expertise MRC/UCT Research Unit for Exercise Science
and Performance (INSEP) and Sports Medicine
Research Department Sports Science Institute of South Africa
Paris, France Newlands, South Africa
Antoine Couturier, PhD Yann Le Meur, PhD
National Institute of Sport, Expertise National Institute of Sport, Expertise
and Performance (INSEP) and Performance (INSEP)
Research Department Research Department
Paris, France Paris, France
Anne Delextrat, PhD Nicolas Lemyre, PhD
Department of Sport and Health Sciences Department of Coaching and Psychology
Oxford Brookes University Norwegian School of Sport Sciences
Oxford, UK Oslo, Norway
Kevin De Pauw, MSc Frank E. Marino, PhD, MD
University of Brussels School of Human Movement Studies
Department of Human Physiology & Sports Charles Sturt University
Medicine Bathurst, Australia
Brussels, Belgium
Romain Meeusen, PhD
Sylvain Dorel, PhD University of Brussels
National Institute of Sport, Expertise Department of Human Physiology & Sports
and Performance (INSEP) Medicine
Research Department Brussels, Belgium
Paris, France
Iñigo Mujika, PhD
Rob Duffield, PhD Department of Physiology
School of Human Movement Studies Faculty of Medicine and Odontology
Charles Sturt University University of the Basque Country
Bathurst, Australia Leioa, Spain
Jean Fournier, PhD Giuseppe Rabita, PhD
National Institute of Sport, Expertise National Institute of Sport, Expertise
and Performance (INSEP) and Performance (INSEP)
Research Department Research Department
Paris, France Paris, France
Charles-Yannick Guézennec, PhD Melissa Skein, PhD
Laboratory of Performance, Health and Altitude School of Human Movement Studies
University of Perpignan Via Domitia Charles Sturt University
Font-Romeu, France Bathurst, Australia
Christophe Hausswirth, PhD
National Institute of Sport, Expertise
and Performance (INSEP)
Research Department
Paris, France
vii
Preface
Physical training regularly exposes the body to ties are often planned and designed following
workloads greater than those usually experi- experiences based on a trial-and-error approach .
enced in order to induce a significant modification As a consequence, athletes and their support
of the functions involved in executing the task . teams use a range of recovery strategies to opti-
However, for high-level athletes who do inten- mize and enhance sport performance and to avoid
sive training, severe workloads do not necessar- overtraining . However, the most efficient meth-
ily improve their performance . Indeed, a complex ods to prepare athletes for elite-level competition
combination of central and peripheral responses are those based on proven scientific principles .
can induce marked decreases in performance fol- This book compiles for the first time the avail-
lowing intense training sessions . This performance able scientific data on recovery . It presents its
decline will only be reversed when adequate recov- physiological and psychological effects, as well as
ery is provided . If recovery periods are insufficient how these effects relate to athletic performance
or are not programmed in an appropriate way, the and its circumstances . It also presents the expe-
state of fatigue may become so severe that com- rience-based practical knowledge of some of the
plete rest will be the only efficient remedy . world’s most successful experts and the recovery
A state of acute or chronic fatigue needs to methods currently used . A unique feature of this
be recognized; its causes must be analyzed and book is that it addresses the concerns of sport sci-
appropriate periods of recovery must be strategi- entists and students, physicians and physical ther-
cally planned in combination with practical recov- apists, elite athletes and national coaches, and all
ery modalities that are proportional to the train- those athletes and coaches in between who want
ing load and the level of fatigue induced . Signs to improve performance, prevent injury, and avoid
of fatigue must therefore be heard and perceived overreaching . We have done this by providing a
both consistently and early on to adequately scientific base of information within a 17-chap-
establish the athlete’s recovery needs . This is an ter text . To this highly technical text, we have
absolute necessity to induce training adaptation, added several specific and practical elements to
yield an improved performance, and allow the enable those who are not interested in the scien-
athlete to repeat this performance multiple times . tific details to understand the basis of what really
happens on the field . These include case studies
How This Book Will Help
written by coaches or sport scientists involved in
You Practice Your Sport elite sports .
Parts I and II of the book describe the physiol-
Most athletes, coaches, and sport scientists are ogy of optimal training, how to prevent overtrain-
aware of the key role of recovery in improving ing, and how to peak for optimal performance .
performance in both training and competition, Part III focuses on the best way to optimize recov-
but very few are certain about the most suitable ery by using several recovery strategies, and lists
recovery strategies for their individual needs . This their practical applications in each chapter . Part IV
element is often managed by coaches, physio- presents special situations for consideration . Each
therapists (physical therapists), and the athletes part includes relevant scientific investigations in
themselves . It is usually not programmed every thorough detail, both in the text and in figures
day in an efficient or optimal way . When should and tables . All studies mentioned are fully refer-
recovery start? How long should it last? Will the enced, so readers can explore the original studies
athletes recover every day in the same way and for more details . However, the book also contains
at the same time? Because there are no simple many features that are fully accessible to nonsci-
answers to these questions, the recovery modali- entists, such as the case studies presented .
viii