Supplementation Strategies to Reduce Muscle Damage and Improve Recovery Following Exercise in Females: A Systematic Review

Köhne, Jessica L.; Ormsbee, Michael J.; McKune, Andrew J.

doi:10.3390/sports4040051

Cited by 9 publications

(11 citation statements)

References 70 publications

(133 reference statements)

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“…Common therapeutic interventions that are used to treat the symptoms of EIMD include stretching, massage, electrotherapy, cryotherapy, non-steroidal anti-inflammatory drugs (NSAIDS), as well as nutritional and supplementation strategies [2, 6, 13]. Earlier reviews [12, 14–16] have summarized some (but not all) of the widely researched dietary and supplementation strategies that have been examined for their ability to alleviate symptoms of EIMD. In short, Bloomer [14] provided an early review covering the efficacy of antioxidants, β-hydroxy-β-methylbutyrate, as well as several other assorted supplements to reduce the severity of EIMD.…”

Section: Introductionmentioning

confidence: 99%

“…Similarly, Kim and colleagues [15] briefly covered the efficacy of n-3 PUFAs, caffeine, taurine, and dietary polyphenols. Finally, Köhne et al [16] conducted a systematic review and identified five studies that examined the effect of a nutritional intervention on EIMD-related outcomes in female participants. However, none of these studies have comprehensively collated all well-supported or emerging nutritional strategies that are purported to reduce the signs and symptoms of EIMD.…”

Section: Introductionmentioning

confidence: 99%

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Nutritional and Supplementation Strategies to Prevent and Attenuate Exercise-Induced Muscle Damage: a Brief Review

et al. 2019

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Exercise-induced muscle damage (EIMD) is typically caused by unaccustomed exercise and results in pain, soreness, inflammation, and reduced muscle function. These negative outcomes may cause discomfort and impair subsequent athletic performance or training quality, particularly in individuals who have limited time to recover between training sessions or competitions. In recent years, a multitude of techniques including massage, cryotherapy, and stretching have been employed to combat the signs and symptoms of EIMD, with mixed results. Likewise, many varied nutritional and supplementation interventions intended to treat EIMD-related outcomes have gained prominence in the literature. To date, several review articles have been published that explore the many recovery strategies purported to minimize indirect markers of muscle damage. However, these articles are very limited from a nutritional standpoint. Thus, the purpose of this review is to briefly and comprehensively summarize many of these strategies that have been shown to positively influence the recovery process after damaging exercise. These strategies have been organized into the following sections based on nutrient source: fruits and fruit-derived supplements, vegetables and plant-derived supplements, herbs and herbal supplements, amino acid and protein supplements, vitamin supplements, and other supplements.

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Section: Introductionmentioning

confidence: 99%

Section: Introductionmentioning

confidence: 99%

Nutritional and Supplementation Strategies to Prevent and Attenuate Exercise-Induced Muscle Damage: a Brief Review

et al. 2019

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“…Therefore, the observed effect may be due to the CHO + PRO group being able to better recover from the training load compared to the CHO group. This is plausible given what is generally known about the benefit of CHO + PRO over CHO alone during recovery that has been elucidated in a review on these effects in females [23]. Relatedly, one study found that participants who consumed CHO + PRO within 2 h post-exercise had better recovery 24 h following an exhaustive bout of cycling than those who consumed an isocaloric CHO beverage in endurance trained males [7].…”

Section: Discussionmentioning

confidence: 95%

Chocolate Milk versus carbohydrate supplements in adolescent athletes: a field based study

Born

Dooley

Cheshire

et al. 2019

Journal of the International Society of Sports Nutrition

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PurposeThe purpose of this study is to translate laboratory-based research on beverage-based supplements to a naturalistic, field setting in adolescent athletes. To this end, we tested the effects of two commercially-available drinks on strength in a field-based setting with both male and female high school athletes completing a summer training program.MethodsOne hundred and three high school athletes completed the study (M age = 15.3, SD = 1.2; 70.9% male; 37.9% Afr. Amer.). Measures included a composite strength score (bench press + squat). Participants completed 1 week of pre- and post-testing, and 4 days per week of strength and conditioning training for 5 weeks. Participants were randomly-assigned to receive either CM or CHO immediately post-exercise.ResultsA 2 (group) × 2 (time) repeated measures ANOVA showed there was a significant main effect on time for increase in the composite strength score (p = .002, ŋp2 = .18). There was a significant interaction of composite strength score between groups, (p = .04, ŋp2 = .08). The CM group (12.3% increase) had significantly greater improvements in composite strength from pre- to post-test than CHO (2.7% increase). There were no differences in these results based on demographic variables.ConclusionThis is the first study comparing the impact of CM and CHO on athletic outcomes in an adolescent population in a field-based environment. CM had a more positive effect on strength development and should be considered an appropriate post-exercise recovery supplement for adolescents. Future research will benefit from longer study durations with larger numbers of participants.

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“…Participants completed a health history questionnaire, were non-smokers, had no known food allergies and were not taking anti-inflammatory therapies. Females completed a menstrual cycle questionnaire (Köhne et al 2016). Participants abstained from strenuous exercise and alcohol for 48 h prior, and caffeine-containing products on the day of the half-marathon.…”

Section: Participantsmentioning

confidence: 99%

No Effect of New Zealand Blackcurrant Extract on Recovery of Muscle Damage Following Running a Half-Marathon

Costello

Willems

Myers

et al. 2020

International Journal of Sport Nutrition and Exercise Metabolism

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New Zealand blackcurrant (NZBC) contains anthocyanins, known to moderate blood flow and display anti-inflammatory properties that may improve recovery from exercise-induced muscle damage. The authors examined whether NZBC extract supplementation enhances recovery from exercise-induced muscle damage after a half-marathon race. Following a randomized, double-blind, independent groups design, 20 (eight women) recreational runners (age 30 ± 6 years, height 1.73 ± 0.74 m, body mass 68.5 ± 7.8 kg, half-marathon finishing time 1:56:33 ± 0:18:08 hr:min:s) ingested either two 300-mg/day capsules of NZBC extract (CurraNZ™) or a visually matched placebo, for 7 days prior to and 2 days following a half-marathon. Countermovement jump performance variables, urine interleukin-6, and perceived muscle soreness and fatigue were measured pre, post, and at 24 and 48 hr after the half-marathon and analyzed using a mixed linear model with statistical significance set a priori at p < .05. The countermovement jump performance variables were reduced immediately post-half-marathon (p < .05), with all returning to pre-half-marathon levels by 48 hr, except the concentric and eccentric peak force and eccentric duration, with no difference in response between groups (p > .05). Urine interleukin-6 increased 48-hr post-half-marathon in the NZBC group only (p < .01) and remained unchanged compared with pre-half-marathon levels in the placebo group (p > .05). Perceived muscle soreness and fatigue increased immediately post-half-marathon (p < .01) and returned to pre-half-marathon levels by 48 hr, with no difference between groups (p > .05). Supplementation with NZBC extract had no effect on the recovery of countermovement jump variables and perceptions of muscle soreness or fatigue following a half-marathon in recreational runners.

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Supplementation Strategies to Reduce Muscle Damage and Improve Recovery Following Exercise in Females: A Systematic Review

Cited by 9 publications

References 70 publications

Nutritional and Supplementation Strategies to Prevent and Attenuate Exercise-Induced Muscle Damage: a Brief Review

Nutritional and Supplementation Strategies to Prevent and Attenuate Exercise-Induced Muscle Damage: a Brief Review

Chocolate Milk versus carbohydrate supplements in adolescent athletes: a field based study

No Effect of New Zealand Blackcurrant Extract on Recovery of Muscle Damage Following Running a Half-Marathon

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