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“Informed By Science”

Tag: Supplements

  • Nutrition for Recovery in Pilates: What Science Says

    Pilates is a low-impact yet highly effective exercise system that improves flexibility, strength, and endurance. Whether you’re practicing classical or contemporary Pilates, proper nutrition plays a crucial role in recovery, muscle repair, and overall performance. While Pilates may not be as physically demanding as high-intensity workouts, research shows that balanced nutrition enhances recovery, reduces inflammation, and supports long-term progress.

    In this post, we’ll explore evidence-based nutritional strategies for optimal Pilates recovery, citing relevant literature.

    1. The Role of Macronutrients in Pilates Recovery

    Protein: Supporting Muscle Repair and Strength

    While Pilates primarily targets core strength and stability rather than muscle hypertrophy, it still induces micro-tears in muscles, requiring protein for repair and recovery. Studies show that consuming adequate protein post-exercise enhances muscle protein synthesis (Moore et al., 2015).

    Recommendation:

    • Aim for 0.3–0.4 g/kg of body weight of high-quality protein (e.g., Greek yogurt, eggs, or plant-based protein) within 30–60 minutes after your session (Morton et al., 2018).

    Carbohydrates: Replenishing Energy Stores

    Pilates, especially dynamic reformer classes, depletes muscle glycogen. Research suggests that consuming carbohydrates post-exercise enhances glycogen resynthesis and prevents fatigue (Burke et al., 2017).

    Recommendation:

    • Include 1–1.2 g/kg of body weight of carbohydrates post-session, preferably in combination with protein (e.g., a smoothie with banana and protein powder) (Beelen et al., 2010).

    Healthy Fats: Managing Inflammation

    While fats do not play a direct role in immediate recovery, omega-3 fatty acids have been shown to reduce inflammation and support joint health (Philpott et al., 2019). Given the importance of flexibility and joint mobility in Pilates, incorporating healthy fats is beneficial.

    Recommendation:

    • Include omega-3-rich foods like salmon, flaxseeds, or walnuts in your daily diet.

    2. Hydration: Essential for Muscle Function and Recovery

    Even mild dehydration can impair muscle function, leading to cramps and reduced flexibility (Casa et al., 2019). Since Pilates sessions often emphasize controlled breathing and core engagement, proper hydration supports optimal performance.

    Recommendation:

    • Drink 500 ml of water 30 minutes before your session and rehydrate with electrolyte-rich fluids post-workout, especially after a sweaty class.

    3. Micronutrients for Pilates Recovery

    Magnesium: Reducing Muscle Tension

    Pilates often engages deep stabilizing muscles, leading to muscle fatigue. Magnesium plays a crucial role in muscle relaxation and recovery (Volpe, 2015).

    Sources: Dark leafy greens, nuts, and seeds.

    Vitamin D & Calcium: Supporting Bone Health

    Weight-bearing movements in Pilates improve bone density, but adequate Vitamin D and calcium intake further enhance bone strength (Weaver et al., 2016).

    Sources: Dairy products, fortified plant-based milk, and sunlight exposure.

    4. Anti-Inflammatory Foods for Joint and Muscle Health

    Given Pilates’ emphasis on controlled movement, reducing inflammation is key to preventing stiffness. A Mediterranean-style diet rich in antioxidants has been shown to reduce exercise-induced oxidative stress (Gutiérrez-Salmeán et al., 2017).

    Foods to Include:

    • Berries (high in polyphenols)

    • Turmeric (curcumin reduces inflammation)

    • Green tea (rich in catechins)

    5. Timing Matters: When to Eat for Recovery

    The “anabolic window”—the period after exercise when nutrient intake maximizes recovery—is often debated. Research suggests that while immediate post-workout nutrition is beneficial, overall daily intake matters more (Schoenfeld & Aragon, 2018).

    Best Approach:

    • Eat a balanced meal within 1–2 hours post-Pilates.

    • Prioritize whole, nutrient-dense foods rather than relying solely on supplements.

    Final Thoughts

    Pilates is a practice of balance, and nutrition should reflect that. By incorporating protein for muscle repair, carbohydrates for energy, and anti-inflammatory foods for joint health, you can enhance recovery and improve performance. Science-backed strategies like proper hydration, magnesium intake, and mindful meal timing will help you feel strong and energized after every session.

    References

    • Beelen, M., Burke, L. M., Gibala, M. J., & van Loon, L. J. C. (2010). Nutritional strategies to promote postexercise recovery. International Journal of Sport Nutrition and Exercise Metabolism, 20(6), 515-532.

    • Burke, L. M., van Loon, L. J. C., & Hawley, J. A. (2017). Post-exercise muscle glycogen resynthesis in humans. Journal of Applied Physiology, 122(5), 1055-1067.

    • Casa, D. J., et al. (2019). Hydration and health: Consensus document update. Journal of Athletic Training, 54(6), 588-595.

    • Gutiérrez-Salmeán, G., et al. (2017). Dietary antioxidants and exercise performance. Antioxidants, 6(1), 10.

    • Moore, D. R., et al. (2015). Protein ingestion to stimulate myofibrillar protein synthesis. The American Journal of Clinical Nutrition, 101(3), 528-533.

    • Morton, R. W., et al. (2018). Protein intake to maximize resistance training. Sports Medicine, 48(1), 67-78.

    • Philpott, J. D., et al. (2019). Omega-3 supplementation and exercise recovery. Frontiers in Nutrition, 6, 33.

    • Schoenfeld, B. J., & Aragon, A. A. (2018). Is there an anabolic window? Journal of the International Society of Sports Nutrition, 15, 10.

    • Volpe, S. L. (2015). Magnesium and the athlete. Current Sports Medicine Reports, 14(4), 279-283.

    • Weaver, C. M., et al. (2016). The importance of calcium in bone health. Osteoporosis International, 27(12), 3675-3685.

  • Nutrition for Recovery After a CrossFit Competition: Fuelling Your Body for Optimal Repair

    CrossFit competitions demand a combination of strength, endurance, agility, and mental focus, pushing athletes to their physical limits. After a grueling day (or days) of intense physical activity, proper nutrition is essential to promote recovery, restore energy, and prevent injury. This blog post will outline the critical role of nutrition in post-competition recovery, with evidence-based recommendations to help you recover faster and more effectively.

    Why Recovery Nutrition Matters

    After a CrossFit competition, your body undergoes a series of processes to repair muscle damage, replenish glycogen stores, and rehydrate. The nutrition you provide during the recovery period is vital in optimising these processes. Here’s why:

    1. Muscle Repair and Protein Synthesis: Intense physical activity, such as CrossFit, causes microscopic tears in muscle fibers. Protein is crucial for muscle repair and recovery, as it provides the building blocks needed for muscle protein synthesis (MPS).
    2. Glycogen Replenishment: CrossFit relies heavily on glycolysis for energy, which depletes muscle glycogen stores. Consuming carbohydrates post-competition helps replenish glycogen, enabling the muscles to recover and prepare for future training sessions.
    3. Hydration: During a competition, athletes lose fluids and electrolytes through sweat, which must be replenished to prevent dehydration and maintain optimal performance.
    4. Inflammation Reduction: Intense exercise also induces inflammation in the body. Consuming anti-inflammatory foods and nutrients can help reduce this inflammation and alleviate muscle soreness.

    Key Nutrients for Recovery

    Based on current scientific literature, there are several key nutrients that should be prioritised in your recovery nutrition:

    1. Protein

    Protein intake is critical for muscle repair and recovery. Research shows that consuming 20-40 grams of high-quality protein within 30 minutes to two hours after exercise maximises muscle protein synthesis (Schoenfeld et al., 2013). Whey protein, lean meats, fish, eggs, and plant-based proteins like soy and legumes are excellent sources. Aim for around 1.2–1.7 grams of protein per kilogram of body weight per day during the recovery phase, as suggested by the International Society of Sports Nutrition (Jäger et al., 2017).

    2. Carbohydrates

    Carbohydrates are essential for replenishing glycogen stores. CrossFit competitions deplete muscle glycogen, and consuming 1.0–1.2 grams of carbohydrates per kilogram of body weight within the first hour after intense exercise has been shown to accelerate glycogen resynthesis (Ivy, 2004). This will ensure that your energy stores are replenished for your next training session. Examples of carbohydrate-rich foods include fruits, whole grains, and starchy vegetables.

    3. Electrolytes and Fluids

    Rehydration is critical after CrossFit, especially if the competition involved long, sweaty workouts. Electrolytes like sodium, potassium, and magnesium are lost through sweat and must be replaced to avoid cramps and fatigue. Studies suggest that drinking beverages containing both fluids and electrolytes can improve rehydration and maintain performance during recovery (Maughan & Shirreffs, 2010).

    You can replenish electrolytes with sports drinks, coconut water, or electrolyte tablets. Water is still your primary hydration source, but it’s essential to include electrolytes when you’ve had a significant loss of fluids.

    4. Fats

    While fats are not the primary energy source during recovery, consuming healthy fats can help modulate inflammation and improve overall recovery. Omega-3 fatty acids, found in foods like salmon, walnuts, and chia seeds, have anti-inflammatory effects that may reduce muscle soreness and improve joint recovery (Philippou et al., 2017).

    5. Antioxidants

    Antioxidants help combat oxidative stress, which is an inevitable result of intense exercise. Incorporating fruits and vegetables high in antioxidants, such as berries, spinach, and kale, can reduce muscle damage and inflammation. Some research suggests that antioxidant supplementation (like vitamin C and E) can support muscle recovery, although results are mixed and whole food sources are generally recommended (Ferguson-Stegall et al., 2011).

    6. Caffeine

    Though commonly known for its stimulant effects, caffeine also plays a role in recovery. It has been shown to enhance glycogen re-synthesis when consumed alongside carbohydrates post-exercise, which can further accelerate the recovery process (Graham et al., 2007). So, a small cup of coffee or green tea may be beneficial for some athletes after a competition. Do not compromise sleep if your recovery starts late PM.

    Supplements for Recovery

    While whole foods should always be prioritised, some athletes may benefit from additional supplements to further enhance recovery. Here are some key supplements that may help:

    1. Branched-Chain Amino Acids (BCAAs)

    BCAAs—leucine, isoleucine, and valine—are essential amino acids that play a significant role in muscle recovery. Research suggests that BCAAs can reduce muscle soreness, decrease muscle damage, and stimulate muscle protein synthesis after exercise (Jackman et al., 2010). If you struggle to meet your protein needs from food alone, BCAAs might be a helpful addition to your recovery protocol.

    2. Creatine

    Creatine is a well-researched supplement known for enhancing strength and power during exercise. While it is typically used during training to increase performance, some studies suggest that creatine supplementation post-exercise may help with muscle repair by reducing inflammation and promoting cell recovery (Rawson & Volek, 2003). A typical dose is 3-5 grams per day, and creatine can be taken post-competition to help with long-term muscle recovery.

    3. Glutamine

    Glutamine is an amino acid that plays a critical role in immune function and muscle repair. During periods of intense physical stress, such as after CrossFit competitions, glutamine levels may decrease. Supplementing with glutamine can help to prevent muscle breakdown, improve immune function, and support gut health (Kreider et al., 2010).

    4. Fish Oil (Omega-3 Fatty Acids)

    As mentioned earlier, omega-3 fatty acids have anti-inflammatory effects, which are especially beneficial for muscle recovery. Omega-3 supplementation (around 1–3 grams per day) has been shown to reduce muscle soreness and improve recovery after intense exercise (Philippou et al., 2017). Fish oil is an excellent supplement if you don’t regularly consume fatty fish like salmon.

    5. Tart Cherry Juice

    Tart cherry juice has gained attention for its potential to reduce muscle soreness and inflammation. Studies have shown that consuming tart cherry juice before and after intense physical activity can decrease muscle damage, oxidative stress, and inflammation, ultimately aiding in recovery (Howatson et al., 2010). A typical dose is about 230ml of tart cherry juice or equivalent concentrated powder.

    6. Vitamin D

    Vitamin D is vital for bone health, immune function, and muscle function. Some studies suggest that vitamin D deficiency may impair muscle recovery and increase the risk of injury. Supplementing with vitamin D, especially in athletes who train indoors or in regions with limited sunlight, may improve recovery and overall performance (Close et al., 2013). A typical dose is 1000-2000 IU per day, but it’s important to have your vitamin D levels checked by a healthcare provider to determine the correct dose.

    Recovery Nutrition Timeline

    The window for post-workout nutrition, often called the “anabolic window,” is typically the first 30-60 minutes post-exercise. During this period, your body is primed to absorb nutrients and initiate the recovery processes. Ideally, your post-competition meal should include a combination of protein, carbohydrates, and fluids. Here’s a sample recovery meal:

    • Protein source: 25-30 grams of lean protein (e.g., chicken, turkey, or plant-based protein powder)
    • Carb source: 50-75 grams of carbohydrates (e.g., sweet potato, quinoa, or fruit)
    • Healthy fat source: A handful of nuts or a tablespoon of olive oil
    • Fluids: 500-700 ml of water or an electrolyte-rich sports drink

    Additional Recovery Strategies

    While nutrition plays a vital role in recovery, it’s important to combine it with other recovery strategies, such as:

    • Sleep: Aim for 7-9 hours of sleep per night. During sleep, the body’s repair and growth processes are most active.
    • Active Recovery: Engage in light exercises, like walking or yoga, the day after the competition to promote blood flow and reduce soreness.
    • Stretching and Foam Rolling: To prevent tight muscles and increase mobility, incorporate stretching and foam rolling into your recovery routine.

    Conclusion

    Post-competition recovery is an essential aspect of maintaining performance and reducing the risk of injury. By focusing on protein for muscle repair, carbohydrates for glycogen replenishment, proper hydration with electrolytes, and inflammation-reducing foods, you can set your body up for optimal recovery. Supplements like BCAAs, creatine, omega-3s, and tart cherry juice can further support your recovery. Remember, recovery doesn’t end the day of the competition—consistent attention to nutrition, sleep, and recovery strategies over the next few days will maximise your results.

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    References:

    1. Schoenfeld, B. J., Aragon, A. A., & Krieger, J. W. (2013). The effect of protein timing on muscle strength and hypertrophy: A meta-analysis. Journal of the International Society of Sports Nutrition, 10(1), 53.
    2. Jäger, R., Purpura, M., & Kerksick, C. (2017). International Society of Sports Nutrition Position Stand: Protein and exercise. Journal of the International Society of Sports Nutrition, 14(1), 20.
    3. Ivy, J. L. (2004). Dietary strategies to promote glycogen synthesis after exercise. Canadian Journal of Applied Physiology, 29(3), 306-317.
    4. Maughan, R. J., & Shirreffs, S. M. (2010). Rehydration and recovery after exercise. Nutrition Reviews, 68(2), 80-90.
    5. Philippou, A., Vassiliou, E., & Nicolaides, N. C. (2017). The role of omega-3 fatty acids in the recovery from exercise-induced muscle damage: A systematic review and meta-analysis. Sports Medicine, 47(4), 669-683.
    6. Ferguson-Stegall, L., Pollock, R. D., & Stone, M. H. (2011). The effects of antioxidants on exercise-induced muscle damage. International Journal of Sport Nutrition and Exercise Metabolism, 21(6), 468-476.
    7. Graham, T. E., Wright, D. C., & Bunn, J. (2007). Caffeine ingestion and muscle glycogen use during prolonged exercise in humans. European Journal of Applied Physiology, 100(5), 415-423.
    8. Jackman, S. R., et al. (2010). Branched-chain amino acids and muscle protein synthesis in humans: Myth or reality? Journal of the International Society of Sports Nutrition, 7(1), 1-9.
    9. Rawson, E. S., & Volek, J. S. (2003). Effects of creatine supplementation and resistance exercise on muscle strength and weightlifting performance. Journal of Strength and Conditioning Research, 17(4), 822-831.
    10. Kreider, R. B., et al. (2010). Glutamine: A potentially useful supplement for exercise recovery. Journal of Sports Science & Medicine, 9(3), 401-406.
    11. Howatson, G., et al. (2010). The effects of tart cherry juice on recovery following prolonged endurance exercise. Journal of the International Society of Sports Nutrition, 7(1), 17.
    12. Close, G. L., et al. (2013). The influence of vitamin D status on athletic performance and recovery. Sports Medicine, 43(9), 1307-1319.

  • Tart Cherry….a game changer for athletes?

    I thought about this after being asked if tart cherry is worth it….in my opinion based on the research available i think it certainly has a place in the athletic world. However, I think the context and the correct protocol are vital……A single dose post training may not be enough. Hopefully after reading this you may be best equipped to include tart cherry into your nutrition strategy.

    Tart Cherry for Performance and Recovery: A Science-Backed Approach?

    Athletes and fitness enthusiasts are constantly seeking natural ways to enhance performance and accelerate recovery. One food that has gained attention in recent years is tart cherry (Prunus cerasus). Rich in antioxidants, polyphenols, and anthocyanins, tart cherry has been studied for its potential benefits in muscle recovery, inflammation reduction, and overall exercise performance. This post explores the science behind tart cherry supplementation and its implications for athletic performance and recovery.

    The Science Behind Tart Cherry

    Tart cherries, particularly Montmorency cherries, contain high levels of anthocyanins, which possess potent anti-inflammatory and antioxidant properties (Bell et al., 2014). These bioactive compounds help mitigate oxidative stress and muscle damage caused by intense exercise. The consumption of tart cherry juice or supplements has been linked to reductions in markers of muscle damage, such as creatine kinase (CK) and lactate dehydrogenase (LDH), following strenuous exercise (Connolly et al., 2006).

    Performance Enhancement

    Research suggests that tart cherry supplementation can enhance endurance performance. A study by Levers et al. (2016) found that athletes who consumed tart cherry powder experienced improved aerobic endurance, reduced muscle soreness, and increased time to exhaustion compared to a placebo group. The potential mechanisms include improved blood flow, reduced oxidative stress, and enhanced mitochondrial function.

    Additionally, tart cherry has been shown to reduce muscle pain and soreness after high-intensity exercise. In a study by Howatson et al. (2010), marathon runners who consumed tart cherry juice experienced significantly less post-race muscle pain compared to those who did not. This suggests that tart cherry may support better performance by minimizing exercise-induced muscle damage and inflammation.

    Accelerated Recovery and Reduced Inflammation

    One of the key benefits of tart cherry for athletes is its ability to speed up muscle recovery. A study by Bowtell et al. (2011) demonstrated that tart cherry supplementation reduced muscle strength loss and improved recovery in well-trained individuals. The anti-inflammatory properties of tart cherry are particularly beneficial in reducing delayed onset muscle soreness (DOMS) and facilitating a quicker return to training.

    Moreover, tart cherry has been shown to positively influence sleep quality, which is crucial for recovery. The natural melatonin content in tart cherries may help regulate sleep cycles and improve overall sleep duration and quality (Losso et al., 2018).

    How to Incorporate Tart Cherry Into Your Routine

    For athletes and active individuals looking to incorporate tart cherry into their regimen, research suggests the following guidelines:

    • Tart Cherry Juice: Consuming 8–12 ounces (240–355 mL) of tart cherry juice twice daily for 4–7 days before and after intense exercise can optimize recovery benefits (Howatson et al., 2010).
    • Tart Cherry Capsules/Powder: Taking 480 mg of tart cherry extract or powder daily has been found to provide similar benefits (Levers et al., 2016).
    • Whole Cherries: Eating fresh or dried tart cherries can also provide a natural source of beneficial compounds, although juice and extracts may offer more concentrated effects.

    Conclusion

    Tart cherry supplementation is a promising natural strategy for improving athletic performance, reducing muscle soreness, and accelerating recovery. The antioxidant and anti-inflammatory properties of tart cherries have been well-documented in scientific literature, making them an excellent addition to an athlete’s nutrition plan. Whether consumed as juice, powder, or whole fruit, tart cherry offers a range of benefits that can support endurance, strength, and overall recovery.

    References

    • Bell, P. G., Stevenson, E., Davison, G. W., & Howatson, G. (2014). The role of cherries in exercise and health. Scandinavian Journal of Medicine & Science in Sports, 24(3), 477-490.
    • Bowtell, J. L., Sumners, D. P., Dyer, A., Fox, P., & Mileva, K. N. (2011). Montmorency cherry juice reduces muscle damage caused by intensive strength exercise. Medicine and Science in Sports and Exercise, 43(8), 1544-1551.
    • Connolly, D. A. J., McHugh, M. P., & Padilla-Zakour, O. I. (2006). Efficacy of a tart cherry juice blend in preventing symptoms of muscle damage. British Journal of Sports Medicine, 40(8), 679-683.
    • Howatson, G., McHugh, M. P., Hill, J. A., Brouner, J., Jewell, A. P., Van Someren, K. A., … & Howatson, S. A. (2010). Influence of tart cherry juice on indices of recovery following marathon running. Scandinavian Journal of Medicine & Science in Sports, 20(6), 843-852.
    • Levers, K., Dalton, R., Galvan, E., Goodenough, C., O’Connor, A., Simbo, S., … & Kreider, R. B. (2016). Effects of powdered Montmorency tart cherry supplementation on an acute bout of intense lower body strength exercise in resistance trained males. Journal of the International Society of Sports Nutrition, 13(1), 22.
    • Losso, J. N., Finley, J. W., Karki, N., Liu, A. G., Prudente, A., Tipton, R., & Yu, Y. (2018). Pilot study of the Tart Cherry Juice for the treatment of insomnia and investigation of mechanisms. American Journal of Therapeutics, 25(2), e194-e201.