fasen van herstel.

[rnbflavour]

heeft iemand hier misschien een

- wetenschappelijk artikel
- boek
- artikel

over de fasen van herstel na een gewichttraining.


zoals velen wel weten moet er

- eerst moet het geproduceerde melkzuur en andere afvalstoffen de spieren uit
- ook moeten de celwanden (en ook het binnenste van de cel zoals dna??) hersteld worden van de schade gedaan door lactaat en vrije radicalen
- verder moeten de scheurtjes in de sacromeren hersteld worden
- ook moet het creatinegehalte en het glycogeengehalte weer aangevuld worden.

en ik ben vast nog wat vergeten.


maar weet iemand dus na hoeveel tijd alles volledig hersteld is/supercompensatie op bovenstaande punten bereikt en hoe dat herstel allemaal in zen werk gaat

welke hormenen daarbij een rol spelen en welke voedingsstoffen er allemaal bij komen kijken.

[dutchstrenght]

dacht dat de herstel tijd ongeveer 48 uur was

[Sephirothsnake]

The importance of muscle recovery




The term "recovery" is bandied about gyms and internet forums with great frequency. The purpose of this article will be to examine recovery and its importance to your bodybuilding efforts in the gym.

What Happens When We Train?

When one trains with weights a stress is placed upon the body. Both the skeletal muscle and nervous systems are stressed by the imposed demand of lifting heavy loads. The nature of this stress and how it affects the body from a physiological perspective is open to discussion and not universally agreed upon by the scientific community. For the purposes of this article we will not delve too excessively into the science of the issue but rather focus on some generally accepted ideas regarding training induced stress and how the body reacts to it.

What is Recovery?

The skeletal muscle cells incur damage from heavy weight training. The body's response is referred to as recovery. Without recovery the only consequence of training would be harm to the body.

Most training systems advocate 1-7 days worth of rest from weight training for a particular muscle or muscle group in order to allow for recovery and hopefully for the adaptation of increased size, strength, or both.

Recovery Possibilities

There are essentially 3 recovery-specific results that can occur after training:

1) Recovery is not fully realized between sessions and no progress is made at best and regression or atrophy of the skeletal muscles can occur at worst.
2) Recovery occurs, but only to return the musculature back to the same state it was in prior to the training session.
3) Supercompensation occurs with hypertrophy as one result.

Ideally, the skeletal muscle system will supercompensate via several mechanisms the most important of which (to the bodybuilder) is hypertrophy of the contractile myofibrils. These myofibrils contain myofilaments known as "actin" and "myosin" and it is theorized that they are the mechanisms by which our skeletal muscles are able to contract and produce force (see the sliding filament theory of contraction). The thickening of the myofibrils contributes greatly to the overall size of the muscle (very important to not only bodybuilders but recreational lifters as well as some athletes) and to an increased ability to produce force.

How Can I Achieve Supercompensation?

How can the ideal situation of supercompensation be achieved? Nutrition, with respect to the ingestion of the proper amounts and ratios of micro and macronutrients is important to recovery and possible supercompensation but not as important as rest. This is where the issue gets a bit complicated (as are all things relative to the human body). The amount of rest required will depend upon the training volume, intensity of effort with respect to how close to failure one trains, intensity as a percentage of your 1RM (1 repetition maximum), and frequency of training. There are other variables but we will stick to those directly related to training for the purposes of this article.

It gets a bit more complicated in that the term "rest" can be a bit of a misnomer. Compete abstinence from training is not necessarily best for recovery. The notion of "active recovery" is one used by many trainers and coaches for their athletes. The theory being that light work of the musculature facilitates recovery via increased blood flow. Whatever the physiological processes upon which this principle relies it has been proven to be quite effective. It is also a fundamental component of the concept of training periodization.

Periodization of weight training involves varying the load, intensity of effort, volume of work, and frequency of training in order to allow the body to slowly and cyclically adapt and progress to ever higher levels of size and strength. Those who utilize periodization realize that the body simply cannot lift near maximal loads using near maximal to maximal effort on a chronic basis and produce the desired results.

In direct opposition to those who believe in periodization are the HIT (High Intensity Training) advocates whom espouse brief and infrequent training which is taken to the limit of one's ability, or "failure" as it is commonly called. These folks understand the importance of recovery but promote a routine which will ultimately not allow for it.

The Failure of Training to Failure Consistently

Skeletal muscles can recover from weight training in a reasonably short period of time (24-48 hours for most trainees). This can vary substantially depending upon the intensity (as a percentage of one's momentary ability) and volume of work performed. HIT style routines advocate always training to failure (and beyond). As mentioned at the beginning of this article, training with weights affects both the muscular and the nervous systems. When training to failure a relatively greater stress seems to be placed upon the nervous system especially when heavy loads are used. As time goes on those who train to failure see this gap get greater and greater to the point that the rest periods required by the nervous system become so prolonged as to inhibit the training effect on the skeletal muscles.

Extended recovery time is counterproductive to hypertrophy and thus to the possibility of net supercompensation. In order to quicken recovery one should stop the vast majority of their sets short of failure by 1-3 repetitions. The difference in recovery time required between stopping 1-3 reps short of failure and going to complete failure can be dramatic. This difference allows for a much greater frequency of training and thus a greater stimulus to the skeletal muscles per a given period of time.

Does Training to Failure Have Any Value?

Training to failure can be incorporated into one's routine but it must be the exception as opposed to the rule. Training to one's limits appears to provide a slightly better stimulus for hypertrophy on a volume for volume basis when compared to stopping short of failure. Infrequently incorporating it into your routine will allow you to experience the benefits of both forms of training.

How Should I train?

Even if the trainee stops 1-3 reps short of failure consistently and only infrequently trains to failure they are not guaranteed supercompensation on a regular basis. The complexity of the human body and experience preclude it. The savvy trainee must find the proper blend of volume, intensity, and frequency for them. This blend will be one which works consistently and may change over time. This is why rigid cookie-cutter routines should not be followed.

To find the right blend of training which will optimize your recovery and give you the best chance of supercompensation you will need to experiment. This experimentation should not be general but rather specific by body part. Start with low volume and relatively high frequency such as 3 working sets every other day by body part (with each set stopped 1-3 reps short of failure).

If you find you are progressing nicely then add a set and see how that affects matters. If you feel that you are not able to sufficiently recuperate between sessions add a day of rest and/or reduce your volume by a set (only if you are performing more than 3 sets per body part) and then monitor the results. Adjustments should only be made once every 4-5 training sessions by body part. Continue this process of tweaking both volume and rest indefinitely as the body will constantly be in a state of flux and what works today may not work well next month.

You will find it necessary to scale-back your training efforts from time to time. This can be accomplished by reducing the loads used dramatically (as much as 50%) and performing the same number of sets with 10-20 repetitions. With each subsequent session increase the load and reduce the rep count until you have once again reached your previous bests and then resume your normal training. This will allow the joints and connective tissues a much needed rest and keep the musculature from atrophying as it would with a prolonged complete break from training (this is a form of active rest).

What Supplements Can Help Recovery?

Supplementation is the final part of the recovery equation. There are few legal supplements which can have real impact upon your recovery from training. The best, most proven are listed below:

Creatine: in all of its various forms has been shown to improve recovery from anaerobic strength training. You are bombarded daily with all of the latest variations of creatine but the most proven and least expensive form called creatine monohydrate is still the best. AtLarge Nutrition offers a Creapure ™ micronized creatine monohydrate which is of the highest quality.

Protein: is one of the cornerstones of bodybuilding nutrition and for good reason. Aside from water, protein is the number one constituent of muscle. A sufficient intake of protein is required to facilitate not only optimal health but also optimal recovery from intense weight training sessions. AtLarge Nutrition offers 2 protein products one of which is a 24g per serving protein-only powder called Nitrean and one which is a meal replacement powder called Opticen with 52g of protein per serving as well as carbohydrates and various vitamins and minerals. Both products offer nearly fat-free protein supplementation of the highest quality.

ETS: is a revolutionary product unique to AtLarge Nutrition. It is the single most potent legal recovery aid on the sports supplement market today. The primary active ingredient in ETS is both amazingly effective and SAFE! ETS will aid your recovery by both dramatically reducing DOMS (Delayed Onset Muscular Soreness) and greatly reducing the overall rest time required for recovery. ETS will greatly enhance your chances to enjoy the benefits of supercompensation from your efforts in the gym. For more information on ETS see the ETS product page

Conclusion

As you can see recovery is an all-important factor in the results you get from your efforts in the gym. Do everything you can to maximize it and you will soon reach your physical goals!








Since the dawn of sports nutrition as a scientific discipline, one issue has consistently dominated practitioners’ attention – the post-exercise ‘window of opportunity’ for muscle recovery. So entrenched is this concept in muscle recovery culture that it barely needs an explanation, but for the unconverted here is a brief description of how it works.

Traditionally two nutrients have grabbed most of the muscle-recovery headlines: carbohydrate and protein. The drive to consume carbohydrate as early as possible after activity derives from the early work of Louise Burke, head of the Australian Institute of Sport’s nutrition department(1,2), and John Ivy in Texas(3,4), whose primary concern (and this is the important point) was to maximise the rate of glycogen synthesis. They were hell bent on recovering muscle glycogen as fast as possible so that performance in an event or training session occurring up to 24 hours later did not suffer.

Protein was then added to the carbohydrate for two reasons:

To improve glycogen accumulation beyond what could be achieved by consuming carbohydrate alone;
To stimulate muscle protein synthesis.
The need to consume both these nutrients as soon as possible after exercise – during the socalled ‘window of opportunity’ – has become the central plank of most post-exercise recovery strategies.

Those responsible for giving nutritional advice to sportsmen and women have used the window of opportunity as their most potent weapon, regularly assaulting their ears with terms like ‘glycogen synthase’ (the enzyme considered for a long time to be the most important step in glycogen accumulation) and ‘high glycaemic index’ carbohydrates (the sort that break down quickly during digestion).

Only recently I was witness to a conversation between a football manager and one of his most senior players directly after a pre-season friendly match. Due to a mix-up at the stadium there was no post-match food available, and the player in question was furious, informing the manager that he must eat within 20 minutes.

Was he right to be so vociferous when in fact he had a day off scheduled for the next day and was not due to play another match for a week? Could he have waited a little more time to eat without prejudicing his recovery? Read on…

Since as long ago as 1983, Professor John Holloszy and his colleagues have been conducting a series of experiments investigating glycogen metabolism, insulin resistance and its association with type 2 diabetes and obesity, much of which has been overlooked by the exercise community.

Using animal models, Holloszy has found that preventing glycogen super-compensation by not feeding carbohydrate after exercise leads to a persistent increase in insulin-stimulated glucose transport.

After glycogen-depleting exercise, it would appear that muscle cells maintain the adaptations that make possible faster and greater glycogen accumulation until glycogen accumulation actually occurs. The window of opportunity, so long the key tool of the sports nutritionist, is starting to show some cracks!

Increased capacity for muscle glycogen accumulation after exercise
The results from Professor Holloszy’s most recent study indicate that this increased capacity for muscle glycogen accumulation after exercise lasts for at least three days(5)! Muscle glycogen accumulation was as great in rats maintained in the glycogen-depleted state for 66 hours and then fed a high-carbohydrate diet as in those fed the high-carb diet for 18 hours immediately after exercise.

The mechanism responsible for this phenomenon appears to be the action of a muscle glucose transporter called GLUT 4 protein. Exercise training induces an increase in the GLUT4 glucose transporter in muscle, leading to a proportional increase in glucose transport and a consequent enhancement of the rate and magnitude of muscle glycogen accumulation.

It would appear, therefore, that the importance of post-exercise carbohydrate feeding to promote maximal rates of muscle glycogen depends largely on the length of time between exercise bouts. And in many sporting situations this period is quite extended.

Why should this adaptation exist? Holloszy et al point to the fact that muscle glycogen is necessary for strenuous exercise, and depletion of glycogen stores results in fatigue that makes vigorous exercise impossible. Therefore, rapid muscle glycogen repletion can be essential for survival in a fight-or-flight situation that calls for vigorous activity.

In this context, the rapid exercise-induced increase in GLUT4 expression could provide a survival advantage during prolonged emergency situations by facilitating faster and greater glycogen repletion between bouts of activity.

What about the role of protein? It seems that a similar, although less important, mechanism is at work here. A recent study of elderly people has provided us with some very interesting insights into the nutritional control of muscle mass(6). Birgitte Esmarck and her colleagues found that it mattered considerably when they consumed a protein meal after exercise.

Post-exercise eating and muscle-fibre growth in elderly men
Delaying the consumption of a meal for two hours after exercise limited the increase in muscle-fibre growth after a programme of progressive resistance exercise in elderly men (mean age 74 years). But when the meal was taken immediately after exercise, muscle growth, measured as increases in muscle fibre and whole muscle cross sectional area, was considerably enhanced.

However, other research on young subjects has shown little difference in the stimulation of muscle protein synthesis (and no difference in the inhibition of muscle protein breakdown) when a protein–carbohydrate meal was given either one hour or three hours after strenuous exercise(7).

This apparent contradiction may be explained by the relative sensitivity of elderly muscle to contractile activity and dietary amino acids. Further research has suggested that elderly subjects exhibit what we might call ‘nutrient resistance’ of protein synthesis, in that they show a diminished response to dietary amino acids plus carbohydrate by comparison with young subjects(8).

It could be that, while elderly muscle is stimulated by contractile activity, the effect wears off faster than in youthful muscle.

If all these findings were replicated in humans, would they consign a whole host of sports nutritionists to the dole queue?

Not quite: but they would give athletes a bit more freedom and flexibility to design their own specific recovery strategies, plan meals accordingly and decide whether it is worth investing in expensive recovery products.

Many of us are not faced with the need to replenish muscle glycogen stores immediately. If we had a couple of days in hand before our next planned exercise bout, that would allow for sufficient accumulation of muscle glycogen. On the other hand, those with demanding training and competition regimes would need to restore muscle glycogen pretty quickly. As with everything in life, there is no one-size-fits-all approach.

Of course, in many situations it is convenient to start the process of muscle recovery early – in the changing room after a team event, for example. But if there are individuals on the team who find it difficult to consume food or drink straight after training or competition, should we really castigate them? Wouldn’t it be better to encourage them to choose appropriate times for eating and drinking that will not put them at a disadvantage?

The message is simple: the appropriate time for post-exercise feeding will depend largely on the time available before a subsequent bout. Maybe you can allow yourself a little extra time to get those essential amino acids and carbohydrates on board – unless, of course, you are collecting your pension!

Perhaps at last it is time to draw the curtains, at least in part, on that celebrated window of opportunity.

Nick Broad

References
J Appl Physiol, 75: 1019-1023, 1993
Am J Clin Nutr, 64: 115-119, 1996
J Appl Physiol, 93: 1337-1344, 2002
J Appl Physiol, 64: 1480-1485, 1988
Am J Physiol Endocrinol Metab, 285: E729-E736, 2003
J Appl Physiol, 535: 301-311, 2001
J Appl Physiol, 88: 386-392, 2000
J Clin Endocrinol Metab, 85:4481- 90, 2000