Fatigue management and recovery strategies for athletes

Fatigue Management and Recovery Strategies for Athletes

　 Taisuke Kinugasa, PhD Sports Physiologist Sports Science Academy Singapore Sports School

Overview

　 What is fatigue? Fatigue management What is recovery? Recovery strategies Planning recovery-based training

What is Fatigue ? An inability to perform at a level that was once possible recently

Positive Fatigue Fatigue Super- compensation Tr Load Time + - Recovery Tr Load Recovery 0 Performance Performance Readiness after sufficient recovery lead to performance improvement

Negative Fatigue Tr Load Time + - Re Tr Load Re 0 Performance Performance Readiness Tr Load may lead to chronic fatigue (eg overtraining, overuse)

The Continuum of Training Optimal Training Under Training Over- reaching Over- training Training load Performance Optimal Recovery Over Recovery Under Recovery Serious Under Recovery

Major Causes of Fatigue Metabolic factors insufficient energy Neural factors (central and peripheral nervous systems) fatigued brain; accumulated muscle fatigue Environmental factors imbalanced homeostasis due to travel, whether etc Psychological factors emotional and social stressors

= Sports Life Management Training Eating Sleeping Studying Entertaining Socializing Fatigue Management

What is Recovery ? The activities that might reduce fatigue to restore a status of performance readiness (eg physiological and psychological) Sleep Nutrition Psychological skills Physical therapy Hydro-recovery Active rest

Sleep

Sleep is the most important recovery modality

Night sleep: adults 7 – 9 hr; kids 9 - 10 hr (Carskadon, 2005)

Day nap: 15 - 20 min (Takahashi et al, 1998; Hayashi et al, 1999)

However,

too much or too little sleep can affect performance

Not only quantity but also quality of sleep is important

Deep sleep (75-80%): growth and repair (Hudson-Walters, 2004)

REM sleep (20-25%): neural function (Calder, 1995)

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Sleeping Tips: Things to DO

Practice relaxation techniques before going to bed

(eg soft music and muscle relaxation)

Lie down to sleep ONLY when you are sleepy

If you don’t fall asleep within 30 min after turning out the light, get up and do some relaxation again

If you wake up in the night and can’t get back to sleep, get up and do some relaxation again

Get up at the same time every day

Calder, 2004

Sleeping Tips: Thing NOT to Do

Caffeine (eg coffee, tea, and coke)

Nicotine

Alcohol

leads to disturb sleep patterns

High protein and large meal

Calder, 2004

Nutrition

Fluid: c ontinue re-hydrating until urine colour is clear

Sports drink

Oxygenated water eg OxyShot (Piantadosi, 2006)

Chocolate milk: carbohydrate + protein (Karp et al, 2006)

Fuel: immediately after (30 min to 2 hr)

Carbohydrate: 1 g/kg/hr

Glycemic index (GI): glucose and insulin ↑

-> perhaps consumed every 15-30 min

Boiled potatoes

Cereals

Recovery bars

Rice

Breads

Sugar, jam, and honey

Tropical fruits

(IOC, 2003)

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Urine Check for Hydration

Psychological Skills

Emotional recovery

mood-lifting activities (eg music, movie )

-> should be individualized (Crust and Clough, 2006)

Relaxation techniques

meditation , visualization, flotation

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Physical Therapy

Stretching

performance enhancement (Shrier, 2004)

50% fewer injury rate (Hartig and Henderson, 1999)

Sports massage: 2 reviews (Moraska, 2005; Weerapong et al, 2005)

performance enhancement

psychological benefits (eg muscle relaxation)

Ice massage

1RM (Howatson and Van Someren, 2003)

DOMS (Howatson and Van Someren, 2005)

Acupuncture and acupressure

↑ vagal activity (Zengyoung et al, 2005)

Compression garments

↑ lactate clearance (Barry, 1991; Sparrow, 1995; Melchior, 1996;

Mayberry, 1991)

↓ DOMS (Kraemer, 2001)

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Hydro-recovery

Pool recovery (aqua exercise): 15 - 40 min

Spa (water jet massage) : 20 min

helps muscle recovery, ↑ jump P ( Viitasalo et al, 1995)

Shower: within 5 – 10 min after training or competition

Bath

hot bath: can improve quality of sleep (Kanda et al, 1999)

sauna (90 °C ):

↓ rowing P after 2 days (Creasy et al, 2003);

↑ time to exhaustion after 11-14 sessions (Scoon et al, 2006)

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Use of Contrast Baths

Contrast baths are getting very popular among football codes and cricket teams

(eg NZ rugby team, England rugby team, South Africa cricket team, and Bolton football team)

Method: hot (38 - 40°C) x 60 sec + cold (10 - 12 °C ) x 30 – 60 sec, 3-5 sets

However, there is only limited evidence

Contrast bath: 2 study ( Coffey et al , 2004; Morton, 2006) ;

1 review ( Cochrane, 2004 )

Ice bath: 7 studies (eg Eston and Peters, 1999;

Schniepp et al, 2002; Lane and Wenger, 2004 )

Hot bath: 1 study ( Viitasalo et al, 1995 )

Physiological mechanisms unclear

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Portable Plunge Pool for Ice Bath iCool © Portacovery Australia www.portacovery.com AIS has more than 8 of this model and SSC purchased one recently Automatic cooling system Suitable for overseas competitions and training camps

Ice bath Contrast temperature shower SSS Hydro-recovery Protocol Less body fat More body fat Very tired Not so tired 60 sec hot 30 sec cold ( ) + X 3 38°C 15°C 30 sec cold ( ) X 3 12°C 60 sec cold ( ) X 3 12°C

Active Rest

Mode: sport-specific (eg soccer: jogging; cyclist: cycle ergometer); cross training: activate unused muscles

Intensity: moderate = below AT level,

50 % of VO 2 max (Weltman et al, 2005)

Volume: 15 min (Monedero and Donne, 2000)

↓ peak power after repeated cycle sprints (Spencer et al, 2006)

May be detrimental to rapid glycogen resynthesis (Barnett, 2006)

Not all sports require active rest (eg golf, sailing)

Combined modalities may be beneficial (Monedero and Donne, 2000)

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3 Levels of Recovery Level 1: Passive recovery Level 2: Active recovery Level 3: Enhance recovery through training

Tapering A progressive, nonlinear reduction of the training load during a variable period of time, in an attempt to reduce the physiological and psychological stress of daily training and enhance performance. (Mujika and Padilla, 2000) Maintain training intensity, reduce volume by 60-90%, maintain frequency at > 80% Individualize taper period between 4 to 28 days Expected performance enhacement ≈ 3% (Mujika and Padilla, 2003)

Sleep Psychological skills Physical Therapy Nutrition Recovery Strategies Hydro- recovery Active Rest Level 1 Level 2 Level 3 Passive Active Training Efficiency of Movements Tapering

Management of Recovery Plan Recovery- based training session Monitoring Feedback

Planning Recovery-Based Training

From work-based training to recovery-based training

Ideally at least one day per week should be a non-training day

Be proactive with recovery to avoid overtraining

3 Monitoring Recovery Tools

1. Daily self-monitoring log (Kinugasa et al, 2004)

2. TQR (Kennta, 1996)

3. RESTQ-Sport (Kellmann et al, 2001)

Daily Log Kinugasa, 2004

Total Quality of Recovery (TQR)

RESTQ-Sport To monitor recovery and stress 77 questions (12 general + 7 specific) Moderately to highly correlated with POMS (Kellmann et al, 2001)

4 Responses to Recovery Performance Readiness Physical: feeling “in shape” Physiological: restored energy, balanced homeostasis Psychological: refresh and relaxed Medical: recovered from rehabilitation

SSS Recovery Centre