This time, I'd like to talk about recovery from exercise.
With exercise becoming more and more popular, recovery theories derived from gut feelings like in the past are becoming much less common.
However, there are some methods that are believed to be myths. However, there are some methods that are believed to be myths, and there is no scientific evidence that they are particularly helpful for recovery.My own theory is that the reason why they have not disappeared is because recovery is not quantifiable for people on a daily basis.For example, an athlete might believe in the recovery method he used the day before a game he won, but not the one he used the day before he lost.
I believe that this happens because impressions of things are remembered in connection with some event, not in relation to it.
So here are some of the actual recovery methods that have been on the street.
Alcohol
Here, I'm talking about drinking beer as a recovery method? That's what I'm talking about.There is talk about how muscle activity during exercise causes microscopic damage to muscle tissue, but during the recovery phase, that damage is repaired and strengthened.In order for this process to take place, the presence of protein and water, which can be consumed during meals, becomes essential.
Beer, as a beverage that contains both protein and water, supports these theories. This was the easy way out.In fact, a Canadian company had released a "recovery beer" that contained minerals, and the product had this tagline added to it.
The product had this tagline added: "Contains essential vitamins such as B9 and B12 to reduce fatigue, stimulate metabolism and improve the immune system. That's the nuance.Despite this popularization of recovery beer, there is no scientific evidence that this beverage improves performance.
I'm not saying that the lack of scientific evidence makes it ineffective. I'm not saying that it doesn't work because there is no scientific evidence, but rather that if it helps you recover! and a study was conducted to test the effectiveness of it.
I won't go into the details, but the results showed that it accelerated the limit point of running when compared to the control group, but this was only for men.
Women, on the contrary, were able to keep running longer.
However, this result was based on a flawed study design, and I wondered if this result could be supported by evidence. It is unclear whether women benefit more from the recovery effects of alcohol than men.Since the results of this study cannot be confirmed, some people believe that it is better to drink small amounts of alcohol after exercise. So, the current thinking is that a small amount of alcohol after exercise is good.
Hydration
We all know that we sweat during exercise and need to drink water to consume water in the body.Some studies suggest that if you don't replenish your body with about 1,200㎖ of water per hour, your performance will suffer.
From a medical standpoint, dehydration can be difficult to recognize, so the importance of hydration is becoming more and more widespread.In such a situation, companies that have taken notice of such demand are selling sports drinks. They are scientifically proven to be good for you.
They advertised to athletes and other people with catchphrases such as "taking a sports drink with scientifically proven effects will prevent you from losing performance.As for the proof of this effect, it is said to be a tweaked study because of the inadequacy of the study design and the setting of conditions, which became more and more convenient for the companies.
There was also a study that focused on the relationship between hydration and performance, and concluded that people who did not actively consume water performed better.This study was funded by a beverage company, so the information may be somewhat reliable.And as for the point about water loss, there is something called homeostasis in the body, so the question arose about encouraging people to drink water without regard to it.
That question led to a study of people being taken to the hospital due to water loss and other conditions that were characterized more by hyponatremia than water loss.
This is something that anyone who has studied physiology can understand, and it seems that the problem of excessive water intake is more serious than the current situation.The human body is capable of adapting, so it is possible to exercise without thirst, and what about drinking a lot of water without feeling thirsty? This is the reason why we have to think about it.The problem is that we are being taken advantage of by corporate strategies.
Nutritional supplementation
Here, we are talking about the timing of nutritional supplementation, and there is no such thing.Where did the idea of timing come from in the first place? There are many theories, but some say it started in the recovery food section.
This has to do with the fact that protein synthesis is activated right after exercise, and timing is important for nutritional intake! This was one of the results obtained from the research based on the hypothesis that timing is important for nutritional intake!Because of these results, there are now recovery foods, mainly in the form of bars.However, there have been studies that have refuted this idea as well, showing that there is no such thing as time.And these conclusions are echoed by several studies, with a small sample size, even suggesting that there is no effect of food quality or time on performance. Some have even suggested that there is no effect of food quality or time on performance.
The timing of nutritional intake has become a strategy for companies to sell their products, but there are also many popular foods and methods of nutritional intake based on athletes' results.Therefore, there is a belief that athletes' diet is influenced by the popular foods of the time rather than scientific evidence.
When it comes to food, processed food is dangerous! There are some foods that are in vogue that go against the grain of the world.
When it comes to nutritional intake in recovery, we should be free to eat what we want, when we want! (Don't be overly biased.) I guess that's good.
Conclusion
These are three of the recovery methods that made me wonder, "What? These were the three recovery methods that made me wonder.I'm also an athlete by virtue of my qualifications, but I'm not sure why these things work. I've heard people say that they believe something because they've heard it, rather than because they think it works.Even if we just relearn them in the department of basic physiology rather than sports physiology, it is not uncommon to question the current recovery methods.
Alcohol in moderation, water intake when thirsty, and nutrition in full! That's the summary.
