Melatonin fulfills many functions in the body, but it mostly introduces for maintaining circadian rhythms. The circadian rhythm is the body’s internal clock. It tells the body when to sleep, and when to wake.
In humans, the circadian “clock” is in the suprachiasmatic nucleus (SCN) area of the brain. Using the daily pattern of light and dark, the SCN creates and maintains a regular sleep and wake cycle.
Information about light levels reaches the SCN and then passes to the pineal gland deep in the center of the brain. The pineal gland releases melatonin at night and blocks its release during daylight.
Some foods contain melatonin. It is also available as a supplement in pill or gummy form.
Can melatonin help with insomnia?
People with insomnia have trouble falling asleep, staying asleep, or both. When symptoms last a month or longer, called chronic insomnia.
According to practice guidelines from the American Academy of Sleep Medicine (2017) and the American College of Physicians (2016), there’s not enough strong evidence on the effectiveness or safety of melatonin supplementation for chronic insomnia to recommend its use. The American College of Physicians guidelines strongly recommend the use of cognitive behavioral therapy for insomnia (CBT-I) as an initial treatment for insomnia.
Does melatonin work for shift workers?
Shift work that involves night shifts may cause people to feel sleepy at work and make it difficult to sleep during the daytime after a shift ends.
According to two 2014 research reviews, studies on whether melatonin supplements help shift workers were generally small or inconclusive.
The first review looked at 7 studies that included a total of 263 participants. The results suggested that (1) people taking melatonin may sleep about 24 minutes longer during the daytime, but (2) other aspects of sleep, such as time needed to fall asleep, may not change. The evidence, however, considered to be of low quality.
The other review looked at 8 studies (5 of which were also in the first review), with a total of 300 participants, to see whether melatonin helped promote sleep in shift workers. Six of the studies were high quality, and they had inconclusive results. The review did not make any recommendations for melatonin use in shift workers.
Tips To Consider
Remember that even though the FDA regulates dietary supplements, such as melatonin, the regulations for dietary supplements are different and less strict than those for prescription or over-the-counter drugs.
Some dietary supplements may interact with medicines or pose risks if you have medical problems or are going to have surgery.
If you’re pregnant or nursing a child, it’s especially important to see your health care provider before taking any medicine or supplement, including melatonin.
If you use dietary supplements, such as melatonin, read and follow label instructions. “Natural” doesn’t always mean “safe.” For more information, see Using Dietary Supplements Wisely.
Take charge of your health—talk with your health care providers about any complementary health approaches you use. Together, you can make shared, well-informed decisions.
this article is summed up from this source. also you can check the availability of products relate to this subject from here.
https://afsupplements.com/wp-content/uploads/2023/01/AFsupplements.png00afsupplementshttps://afsupplements.com/wp-content/uploads/2023/01/AFsupplements.pngafsupplements2023-09-06 16:13:152023-09-06 16:13:17All you need to know about Melatonin
Overload training, used in many disciplines such as Bodybuilding, cross Training and Powerlifting, is certainly one of the most effective means of stimulating muscle hypertrophy and improving strength. By correctly manipulating the training variables, including:
the order of the financial years;
intensity;
volume and duration;
frequency of sessions and rest periods.
We can change the type and intensity of stimulus we provide to the musculoskeletal system by combining mechanical and metabolic stresses.
Often it tends to identify the best training in terms of volume of work done or intensity (often compared to the high percentage of load used), trying to identify a method of work “better than the other.
From the point of view of scientific research we know that as the intensity of the exercise increases with the use of overloads (resulting in an increase in the activation of muscle fibres with rapid contraction), greater emphasis is placed on mechanical stress (1).
On the contrary, high-volume programmes, with a relative reduction in workload – oriented to a greater number of repetitions concomitant with the use of short rest intervals -, physiologically create greater metabolic stress (2).
What is essential to trigger the mechanism of hypertrophy is a minimum intensity, often identified with a load greater than 50% of 1 MRI, intensity precisely necessary to trigger the mechanism of muscle hypertrophy.
The increasing scientific research on overload training, given its undoubted health benefits to individuals, has also led to large international organizations, such as the American College of Sports Medicine, to create guidelines trying to identify the best strategies and combinations between load and volume, to achieve the most efficient results at the hypertrophic level.
A repetition range between (6-12 RM) has been considered among the most effective for hypertrophy training, representing a sufficient balance of mechanical and metabolic stress to the trainee (2).
Other schools of thought and lines of research indicate that inducing greater mechanical stress, increasing the load and its intensity, can induce recruitment of muscle fibres with higher rapid contraction and provide a greater stimulus for muscle hypertrophy – compared to metabolic stress associated with high volume training (3) -.
Studies comparing high-intensity training programs to high volume oriented ones, in people with experience in overload training, are actually few at the moment. This makes it difficult to identify the best strategy.
From most of these studies, it emerged that high-intensity training is certainly more advantageous for strength improvement, but almost similar to high volume training protocols to improve muscle hypertrophy (4.5)
By making a more in-depth analysis, we can safely say that there is a clear relationship between the volume of training carried out and muscle hypertrophy (6, 7) while to a lesser extent on the increase in strength (8, 9)we also know that increasing the volume of work alone, especially not taking into account the age of experience of the athlete, can be counterproductive (10).
If we consider simplistically the amount of work done with increased hypertrophy and strength, we could erroneously conclude that making as much volume as possible in each training session, would be the optimal way to achieve maximum hypertrophy.
However, it is often forgotten that a workout is useful when you have the ability and time to recover from this, thus creating an adaptation, represented by the quantitative and qualitative increase in muscle mass, as demonstrated by the study above.
A huge volume of work that you are not used to in a single session can negatively affect performance up to 72 hours. To this must be added the concept of periodization of training that, it has been seen – through the organization in micro and mesocycles and its progressive increase in load -, be more effective to achieve an improvement in performance.
On the other hand, an excessively intensity-oriented training and therefore the management of a high load, not carried out in a progressive and organized way, can have negative effects on performance, from excessive stress on the central nervous system, through excessive stress on the joints, to a possible increase in the risk of muscle injury.
Let us remember that, also on the relationship between muscular damage and triggering of the hypertrophic mechanism although related, there is no direct proportion. We know that training-induced muscle damage plays a key role in muscle growth (9), but some studies have shown that by increasing the volume more than one is considered already profitable for hypertrophic purposes, there is no increase in results but rather a slowdown .
Conclusion
In conclusion, this short article gives us a further demonstration of what often happens when we cross scientific research and practical experience: it is not possible a single answer to the question “what is the best method to obtain muscle hypertrophy?”.
From a scientific and also practical point of view, both a more volume-oriented training, and one on intensity, have been shown to obtain results on the increase of hypertrophy but only if organized in the correct way, that is, by evaluating the type of subject to which they are proposed, and always remembering that the theoretical model does not obtain infinite results,- demonstrating once again that the alternation of the stimulus, and the correct planning of training, are the best solution to achieve long-term results, even with athletes with greater experience in using overloads for hypertrophic purposes -.
Bibliography
1.Henneman, E., G. Somjen, and D. O. Carpenter. 1965. Functional significance of cell size in spinal motoneurons. J. Neurophysiol. 28:560–580.
2.Ratamess, N. A., B. A. Alvar, T. K. Evetoch, T. J. Housh, W. B. Kibler, W. J. Kraemer, et al. 2009. American college of sports medicine position stand. Progression models in resistance training for healthy adults. Med. Sci. Sports Exerc. 41:687.
3.Clarkson, P. M., K. Nosaka, and B. Braun. 1992. Muscle function after exercise-induced muscle damage and rapid adaptation. Med. Sci. Sports Exerc. 24:512–520.
4.Brandenburg, J. E., and D. Docherty. 2002. The effects of accentuated eccentric loading on strength, muscle hypertrophy, and neural adaptations in trained individuals. J. Strength Cond. Res. 16:25–32.
5.Schoenfeld, B. J., N. A. Ratamess, M. D. Peterson, B. Contreras, G. T. Sonmez, and B. A. Alvar. 2014. Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men. J. Strength Cond Res. 28:2909–2918.
6. Krieger, J.W., Single vs. multiple sets of resistance exercise for muscle hypertrophy: a meta-analysis. J Strength Cond Res, 2010. 24(4): p. 1150-9
7. Schoenfeld, B.J., D. Ogborn, and J.W. Krieger, Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. J Sports Sci, 2017. 35(11): p. 1073-1082.
8. Krieger, J.W., Single versus multiple sets of resistance exercise: a meta-regression. J Strength Cond Res, 2009. 23(6): p. 1890-901.
9. Robbins, D.W., P.W. Marshall, and M. McEwen, The effect of training volume on lower-body strength. J Strength Cond Res, 2012. 26(1): p. 34-9.
10. Gonzalez-Badillo, J.J., et al., Moderate resistance training volume produces more favorable strength gains than high or low volumes during a short-term training cycle. J Strength Cond Res, 2005. 19(3): p. 689-97.
https://afsupplements.com/wp-content/uploads/2023/01/o7b9rw0ftbzcg9kjy4ff.jpg6001920afsupplementshttps://afsupplements.com/wp-content/uploads/2023/01/AFsupplements.pngafsupplements2023-01-23 12:00:592023-09-06 16:42:30Is there a best training for hypertrophy? Volume vs Intensity
Collagen is the second most abundant substance in the human body (immediately after the water), and represents about 30% of the total protein. Provides structural support for virtually all organs and soft tissues (including joints). Unfortunately, as we age, our body tends to produce less and less collagen. In fact, upon reaching 60 years of age, the ability to produce collagen is reduced by 50%, thus causing aging of the joints, loss of skin elasticity and loss of lean mass. From here it is clear that the preservation of a good mass of collagen in the joints and skin is an integral part of healthy aging.
Joints and muscles are tied together by connective tissue. In addition to providing structural integrity, connective tissue helps transmit strength, protect muscles and bones from injury, transport nutrients, and repair damaged cells. Each structure plays a different role in the muscle strength production process, which depends not only on the anatomical structure but also on the content and arrangement of the collagen Fibre.
In fact, there are different types of joint connective tissue:
Tendons: Tendons connect muscles to bones. They are more elastic than ligaments but stiffer than muscles. They are responsible for much of the transfer of force through the body during movement.
Ligaments: Ligaments connect bones to other bones. Their main purpose is to stabilize.
Cartilage: Cartilage acts as a cushioning structure within the joints and between the bones. Unlike tendons and ligaments, cartilage lacks blood vessels and nerves, making it a problematic type of connective tissue for the body to repair.
Fascia: fascia is the thin sheath of connective tissue that surrounds muscles. It plays a vital role in the transfer of force between the parts of the kinetic chain. The fascia is dense with nerve endings, making it almost as sensitive as the skin. This is part of the reason why manual therapy methods (such as foam rolling and massage) are effective for pain and tension relief. Over 80% of the muscle force produced is transferred to the surrounding connective tissue.
Intramuscular connective tissue, tendons, ligaments, and the fascia sheath that surrounds muscles are all composed primarily of collagen. In particular, from type I collagen.
In fact, there are different types of collagen (28 have been described in the literature), with specific functions and characteristics. Among the best known is type I collagen (which represents 90% of total collagen and constitutes, precisely, the main connective tissues), type II collagen (fundamental to cartilage tissue), type III (present in the dermis and blood vessels) and type IV (with support functions and component of the basement membrane).
During the recovery process from training, environmental variables such as movement habits, nutrition quality and inflammation levels can help or hinder this repair process. The two main influencing factors are the total available for cross-linking and the quality of collagen fibril formation. In terms of controllable factors, exercise has the most significant positive impact on this synthesis within the joints. Despite this, several lifestyle variables matter.
What to avoid (or better still use with caution) and what to pay attention to:
1) NSAIDs (Non-Steroidal Anti-Inflammatory Drugs), such as ibuprofen and naproxen, reduce the mass of collagen at the injury sites. A metastude published in the Annals of Physical and Rehabilitation Medicine showed that although NSAIDs are able to effectively relieve joint pain and reduce inflammation in the short term (7 to 14 days), they also delay healing times, they also increase re-injury rates of up to 25% and also reduce the mass of collagen in the injured sites. Corticosteroids also help relieve pain and inflammation in the short term, but have inhibitory effects on collagen synthesis within connective tissue.
2) A sedentary lifestyle leads to a decrease in total in the body, while exercise focused on using overloads increases the rate of collagen formation. During periods of injury recovery, a reduction in activity leads to a reduction in collagen, further increasing the risk of injury.
3) Age. this substance production decreases with age. By the age of 60, the ability to produce collagen decreased by approximately 50%.
4) An imbalance of testosterone and estrogen can inhibit this synthesis. Too much estrogen also has a detrimental effect on collagen health by decreasing its stiffness, making it easier for connective tissue to break.
Supplements to improve collagen
Before moving on to a list of supplements that have been scientifically proven to support the production of endogenous collagen, we remind you that it is possible to directly take supplements based on hydrolyzed form. Collagen is one of the most important structural Protein present in our organism, where it represents about 1/3 of the total Protein; as explained above, it is also the main constituent of connective tissue (80%), the tissue that makes up skin, muscles, hair, nails and cartilage. Of the total, 40% of collagen is contained in the skin, where it guarantees elasticity and firmness. By taking hydrolyzed one, a highly bioavailable form (that is, easily usable by our body) we will effectively supply precious bricks to restructure and recompact our skin, our joints and our tissues in general, giving greater vigor, resistance, elasticity and turgor.
Below is a list of supplements that showed to improve and support this substance production, quantity and quality.
Whey Protein: A study published in the Scandinavian Journal of Medicine and Science in Sports showed that subjects who used whey protein isolate in combination with resistance training saw a greater increase in tendon mass. A consumption of at least 20-40 grams per day recommended, ideally within an hour of exercising.
Essential Amino Acids (EAAs): While protein supplementation has more research support than using amino acid supplements, EAAs can still provide the same or better results than whey protein. Studies have shown that EAA supplementation stimulates muscle protein synthesis (MPS) more than the ever popular branched chain amino acid (BCAA) supplement, and both MPS and whey protein do. Unlike the latter, EAAs have the added benefit of creating lower insulin spikes and easier digestion.
Vitamin C + Collagen Protein: An eight-person placebo-controlled study published in the American Journal of Clinical Nutrition showed that taking vitamin C along with collagen protein can double the markers of substance synthesis in the joints of the ankle. Collagen protein and vitamin C supplements taken individually also have regenerative benefits. A study published in the Journal of Sports Science and Medicineshowed that 5 grams of collagen peptides significantly improved the perceived function of injured ankle joints and decreased the risk of new ankle injury after a three-month follow-up. A metastudio that has collected over 60 scientific studies also concluded that supplementation with collagen is effective, and stimulates the regeneration of connective tissue by increasing not only the synthesis of collagen but also that of minor components (glycosaminoglycans and hyaluronic acid).
Type II collagen: A study published in HealthMED showed that supplementing with 750mg of a natural collagen matrix composed of 93% type II collagen stimulates this substance synthesis within cartilage tissues. Isolated type II collagen supplements with dosages starting at 10-40 mg per day have also shown benefits for joint pain and inflammation.
Endurance sports represent a great challenge both for the athlete and for our body, they are in fact activities that require long efforts, with prolonged muscle fatigue, and it is therefore very important to know how to dose strength, to know how to evaluate one’s energy reserves and to know also how to reintegrate them, to avoid running out of energy, sugar cramps, cramps and ultimately problems that can hinder the continuation of the activity.
An endurance sport is any sport in which it is necessary to maintain an intense level of activity while enduring a level of physical stress. Numerous physiological factors influence success in endurance sports, including energy system efficiency, aerobic capacity, lactate threshold, muscle strength, Energy and muscle endurance.
The fundamental characteristic of endurance sports, as far as the effort of our organism is concerned, lies in the long aerobic activity to which we subject our body, with peaks in the anaerobic metabolic phase that can repeat themselves and therefore burden physiological fatigue.
We have dealt with the biological meaning of ‘aerobic phase’ and ‘anaerobic phase’ in our article on heart rate.
During moderate-intensity exercise (eg, about 65-70% V̇o 2 max), carbohydrates are oxidized at a rate of 1 gram of carbohydrate per minute or 60 grams of carbohydrate per hour (36.38). When you consider that endogenous carbohydrate stores can be severely depleted after 60-90 minutes of prolonged exercise, replacing lost carbohydrates is a primary concern for the endurance athlete. Studies have shown that carbohydrate ingestion during exercise alters hepatic glucose production (8,16), but its impact on muscle glycogen utilization is ambiguous. However,
Per training needs, resistance can be divided into four groups based on the dominant metabolism that supplies energy to the muscles:
Speed resistance – duration 20-30 seconds, the anaerobic metabolism is the basic energy system that ensures motor activity at the beginning of the movement (phosphagen system).
Short Duration Endurance: Between 30 seconds and 2 (3) minutes, high-intensity motor activity is primarily supplied with energy by the anaerobic lactate system (rapid glycolysis).
Endurance Over Average Time: Between 2 (3) minutes and 8-10 minutes, from this time on, the aerobic system is dominant but the lactate portion of the anaerobic metabolism may still be large (fast and slow glycolysis).
Long service life: from approx. 10 minutes up to several hours. Motor activity is ensured by an aerobic energy system greater than 90% (oxidative system).
Energy bars are an excellent solution to reintegrate in our body the substances that allow us to prolong aerobic sports activities and give the right amount of energy even for frequent anaerobic efforts .
Key features of energy bars and gels
In summary, we can say that they offer the following benefits:
integrate sugars that give a rapid but continuous glycemic restoration, with carbohydrates with different glycemic index (simple sugars and complex sugars);
provide, for each individual bar, an adequate but not excessive calorie content, so as not to burden digestion;
ensure good digestibility. In fact, occupying the body in the digestion process weighs down and takes away energy from the rest, which is why the energy bars are optimized not to weigh down digestion;
do not require or stimulate excessive use of water, as dehydration is another problem related to endurance sports. The bars must not be excessively salty (and any reintegration of salts is optimized with other solutions such as water-soluble supplements);
allow easy consumption during sports activities, even during a competition;
Among the various ingredients of energy bars available on the market today, we find above all the following substances:
glucose and sucrose (common sugar);
fructose: a simple sugar, easily digestible and assimilable, very caloric, very sweet;
maltodextrin: it is a complex carbohydrate, digestible more slowly and for this reason it is absorbed for a long time;
Vitargo®: is a polysaccharide (complex carbohydrate) and is a patented and registered formula; it is highly effective in restoring glycogen reserves;
creatine: it is a supplement with various characteristics;
caffeine: it is a substance with a stimulating effect, it acts on the nervous system and can lead to an increase in the blood supply to the muscles.
Other substances that often complement the action of the food supplement in the form of a bar are:
glutamine;
amino acids and branched chain amino acids;
various vitamins;
vitamin C, which helps protect cells from oxidative stress;
vitamin B6, which contributes to the physiological energy metabolism.
DIRECTIONS gels and energy bars
The energy bars provide the sugar reserves that our body consumes in endurance sports .
The quantity of bars to consume and when to use them (before, during, how often, etc.) are variables that can differ from person to person, depend on one’s physiological metabolism and also on different tastes and uses
Generally, the best way to take advantage of this supplement is to consume an energy bar (or half a bar) about half an hour before the start of the sporting activity, in order to store a good reserve of sugars and be guaranteed not to have disorders due to digestion (even if the bars today are still optimized to not weigh down the digestion).
Per very long and tiring activities, the bars should also be consumed during the activity. The most common methods suggest the use of energy bars during activities that last at least two hours, in which case it may be useful to consume one bar (or half a bar or lower parts) every 90 minutes; for some bars shorter times are also indicated, up to a minimum of 45 minutes (the weight of the single bar and the caloric intake vary).
Once the activity is over, it is then useful to take substances that facilitate recovery, but for this phase we refer to a future blog article.
How to choose energy bars or gels
The vast market of food supplements now allows us to have a wide choice of types of energy bars as well. Which is the best energy bar is impossible to establish; each single type can in fact offer various characteristics with differences in weight, caloric intake, additional substances. Last but not least, it is also important to evaluate the taste (which is undoubtedly an important factor but still very personal). As main guidelines we suggest the following aspects:
The best bars to replenish energy and therefore sugars for endurance activities are energy bars;
protein bars are instead optimized for other benefits, as are meal replacement bars or bars for particular food diets
Per the purpose we are dealing with in this article, that is energy reintegration during endurance sports, we recommend the exclusive choice of energy bars. A valid alternative are energy gels, which offer carbohydrate supplementation in liquid / gelatinous form.
Recommendations
Food supplements are never intended as a substitute for a healthy and varied diet; we remember the importance of following a healthy lifestyle and a balanced natural diet. Per a correct sporting activity (especially at a competitive level) and to better evaluate the specific personal physiological characteristics and diet or the simple use of supplements, it is always better to contact specialized centers and qualified trainers.
To choose quality products, it is recommended to carefully read the ingredients and Nutrition information present in the product sheet, paying attention to any food intolerances.
Hydration has always played an important role in sports performance, injury prevention and recovery after training sessions or competitions, both for athletes involved in sports or competitive competitions and at an amateur level. Therefore, it is extremely important that both coaches and athletes clearly understand the mechanisms and physiology of this mechanism, in order to improve the sportsman’s hydration needs for preventive but also performance purposes.
Let’s start from the basics: in a sedentary subject the daily water change is about 2.5 liters (between inputs and outputs), but the liquids that actually circulate in the entire digestive system amount to approximately 9 liters. When it comes to athletes these quantities vary considerably and the demands for liquids are increased, obviously due to an increase in outputs, especially in the form of sweat. These losses must be adequately compensated by an increase in revenues, in order not to risk running into problems and repercussions (which we will discuss later).
The quantity of water to be reintegrated then varies according to the individual characteristics, the intensity and quantity of muscular work and, above all, in relation to the climatic conditions. It is therefore not possible to establish a priori the needs of the individual subject, which are strictly personal.
Physiology and mechanisms of the state of hydration
However, it is important to always keep in mind some physiological aspects, which allow us to better understand how the individual’s state of hydration works: body water represents about 60% of the total body weight in an adult man (therefore more than half the number we see on the scales when we weigh ourselves). The amount of intracellular water (also technically called ICW – Intra Cellular Water ) amounts to 2/3 of the total body water (66%), while the content of extracellular water (which is instead indicated as ECW – Extra Cellular Water ) amounts to 1/3 of the total body water (or Total Body Water – TBW ) and represents 35%.
Broadly speaking, the water requirement of a person who performs physical activity is about 1 ml for each calorie of energy expenditure . If physical activity exceeds 2 hours, dehydration can reach up to 5% of body weight: a value that is definitely too high to be underestimated, and which can also lead to serious complications if not promptly reintegrated. This lack of liquids must therefore be adequately and promptly rebalanced; otherwise it creates the conditions for a rapid deterioration in the athlete’s performance.
Compliance with the choice of hypo- or iso-tonic solutions and the use of any targeted integration is necessary to avoid that a significant amount of pure water also leads to the dilution of extracellular liquids. This could in fact determine, thanks to the action of the pituitary gland, the incretion (ie the production and secretion) of adiurethin, a hormone also known as “vasopressin”, with consequent elimination of excess fluids, but which also entails unpleasant consequences for a athlete.
In general, the lack of liquids and consequently of salts, especially in humid heat conditions, is signaled by symptoms such as nausea, vomiting, dizziness and general fatigue, as well as by a significant impairment of performance . If you insist, continuing in the activity despite the appearance of symptoms, muscle cramps and difficulty concentrating may occur. To correctly calculate the quantity of substances to be reintegrated, it is necessary to remember some concepts, related to the definition of osmolarity, which we report below.
The term Osmolarity means a physical quantity that measures the concentration of the solutions, and its value expresses the concentration of the solution under examination. Under normal conditions, the osmolarity is identical for all the fluids present in the various compartments of the organism (which can be divided into intra and extra cellular) The volume of extracellular fluid is generally estimated at 0.255 l / kg of body weight , and the factor main regulating the distribution of body water between the extracellular (EC) and intracellular (IC) districts is the osmotic pressureliquids themselves. Osmotic pressure is defined as that pressure that exactly balances the movement of the solvent generated by the difference in solute concentration between 2 concentrations. In the extracellular water compartment sodium is more important, while in the intracellular one potassium prevails .
The importance of a correct interpretation of osmolarity becomes fundamental in the preparation of a solution that must reintegrate energies and mineral salts in the athlete . First of all, you need to identify the goal, that is, if you are aiming for a quick replenishment of the water or if you want a quick energy supply, which can be used quickly by the body.
Integration of mineral salts
On an integrative level, two well-known minerals certainly play a fundamental role: magnesium potassium . Magnesium helps to support the physiological muscle function, contributes to the reduction of the feeling of tiredness and fatigue, supports the energy metabolism and contributes to the normal functioning of the nervous system. Potassium helps to support physiological muscle function, promotes the maintenance of normal blood pressure and also contributes to the functioning of the nervous system. In some situations, sodium supplementation may also be necessary, when with the Energy alone (generally sufficient) it was not possible to cover the increased needs or as a result of extreme sweating not followed by adequate recovery. Sodium, in fact, participates in the transmission of the nerve impulse, regulates the permeability of the membranes and contributes to the maintenance of water balance.
As regards the concentration levels of the solutions, these can be divided into Isotonic and Hypertonic , based on the time of assimilation by the intestine. An isotonic solution (with osmotic pressure equal to that of plasma) also guarantees a fast transit in the stomach, just slower than that of pure water.
A hypertonic solution, on the other hand, that is, with an osmotic pressure higher than that of the plasma, remains longer in the stomach and, once it reaches the intestinal lumen due to the high osmolarity, draws a considerable amount of liquids from the mucosa (theft of water) . This subtraction of water damages the entire organism, worsening a possible state of dehydration, causing diarrhea and, in any case, limiting athletic performance.
At the beginning of physical exercise, water is transferred from the blood plasma (ECW) to the interstitial and intracellular spaces: the metabolites begin to accumulate in and around the muscle Fibre; the osmotic pressure at these sites is increasing and attracts water. By increasing muscle activity, a rise in blood pressure is obtained, with a “extravasation” of water from the vascular compartment, often associated with an increase in sweating: essentially, from all these effects due to the increase in physical activity, muscles acquire water at the expense of plasma volume.
On the other hand, the reduction in plasma volume results in:
Reduction in blood pressure;
Reduced blood flow to the epidermis;
Reduced blood flow to the muscles.
Risks of dehydration
Even a modest dehydration (equal to 1% of body weight), caused by sweating during exercise, can increase cardiovascular work by increasing the HR (heart rate) and thus reducing the body’s ability to thermoregulate.
Excessive sweating and / or urinary urination could also be a consequence of the large loss of electrolytes, which could lead to the development of serious repercussions, such as cardiac dysarrhythmias. All this even though Costill, a famous scholar of sports physiology, observed that the uniform loss of electrolytes, although considerable, mainly derived from the ECW compartment, and therefore the loss of ions through sweating and urination would result in small effects on the ion content. K + in the muscle cell.
Not to be overlooked is the influence of dehydration on our immune defenses. This effect, also known as the “open window effect”, derives from the fact that after exercise the immune system is committed to healing the micro-lesions of the muscles and cells, formed as a result of training. This is why, along with hydration, during and after performance, an athlete must remember to also keep the intestines protected. In fact, his entire health is at stake: so that the intestine is less “permeable” to attack by pathogens, supplements such as zinc and Vitamin C perform an excellent antioxidant action to protect cells from oxidative stress induced by intense physical activity, and thus supporting the physiological defenses of
BIBLIOGRAPHY
McARDLE W. D, KATCH FI, KATCH VL “Physiology applied to SPORT”. Ambrosiana Publishing House, Milan, 1998.
OPPLIGER RA, CASE HS, HORSWILL CA et al. “Weight Loss in Wrestlers”, American College of Sports Medicine official position. Medicine and Science in Sports and Exercise. Vol. 28, No.2. 1996
ROEMMICH JN, SINNING WE “Weight loss and wrestling training: effects or nutrition, maturation, body composition and strength”. Journal of Applied Physiology 82: 1751-1759, 1997.
TIMPMANN S., OOPIK V. “The influence of weight reduction on performance in combat sport”. Athlon 10/2005, 1-2/2006.
WILMORE J. H. “Weight Category Sports“; Parte 4, Cap. 49, in MAUGHAN R.J. “Nutrition in Sport“ , Volume VII of the Encyclopaedia of Sports Medicine, in collaboration with the International Federation of Sports Medicine. Blackwell Science, 2002.
Damir Zubac, Armin Paravlic, Reid Reale, Igor Jelaska, Shawnda A Morrison, Vladimir IvancevEur J Nutr. 2019 Mar;58(2):497-514. Fluid balance and hydration status in combat sport Olympic athletes: a systematic review with meta-analysis of controlled and uncontrolled studies.
Shirreffs SM et al. 2005, The sweating response of elite professional soccer players to training in the heat. Int. J. Sport. Med. 26 (2): 90-5.
Maughan, R. 2006. Guidelines for replacing fluid and CHO during exercice. In: Clinical sport nutrition-McGraw Hill.
R. J. Maughan, S. M. Shirreffs; Scand J Med Sci Sports 2010: 20 (Suppl. 2): 59–69. Development of hydration strategies to optimize performance for athletes in high-intensity sports and in sports with repeated intense efforts.
N.A. Masento, M. Golightly , D.T. Field, L.T. Butler and C.M. van Reekum; British journal of nutrition, January 2014, Effects of hydration status on cognitive performance and mood.
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Anxiety and mood disorders: nutraceuticals to our aid
More and more daily life, particularly in this historical period, subjects us to situations that push our body and also our mind to increasingly harsh and exhausting tests. This unfortunately can lead in some cases to try malaise that in the long run, if not treated and underestimated, can lead to real pathologies such as anxiety , stress and depression.
Depression in particular is one of the most prevalent psychiatric disorders, and is estimated to affect over 300 million people worldwide, representing approximately 4.4% of the world’s population. Among the causes, it has been ascertained that some environmental factors may also be involved in the onset and development of depressive symptoms. Among these factors, those related to chronic stressful events that occur in life, especially during adulthood, can activate or amplify the expression of depressive symptoms. While some people even exposed to stressful events show no signs or symptoms of depression, others when exposed to psychological stress are vulnerable to developing depressive symptoms. Clinical management of these conditions is often based on the use of certain antidepressant drugs, along with psychotherapy and other alternatives in more severe and complex cases.
Despite targeted treatment, a large percentage of depressed patients do not respond to the use of conventional therapies. This has led the medical scientific community to research, study and become interested in new approaches to help and improve the clinical management of patients who need a multidisciplinary approach. Studies on nutrition and supplementation as a support to treatment are gradually becoming more numerous, with research results progressively even more valid to refute their actual use.
Nutraceuticals , as we know, are natural compounds contained in foods or food derivatives with proven benefits both in promoting health and in preventing and treating diseases. In fact, the term “Nutraceutical” arises from the merger of the terms “nutrition” and “pharmaceutical”, thus indicating the discipline that encompasses all the components or active ingredients of foods with positive effects on health, prevention and treatment of diseases. Let’s now see together which are the plant phytoextracts able to provide mental well -being, relaxation and improve the levels of uptake of the hormone serotonin, responsible for mood and able to counteract anxiety and depressive symptoms.
Nutraceuticals with positive effects on the treatment of anxiety and on the improvement of mood
Below is a list of nutraceutical products with scientific evidence supporting the positive effects for psycho-emotional disorders, also focusing on their mechanisms of action.
Saffron
Spice known for its use in cooking, but also known in traditional medicine since ancient times for its positive effects on mood, it is among the most studied non-pharmacological solutions to improve mood symptoms and resilience to stress. Indeed, natural products such as saffron have been identified as promising following numerous studies that have demonstrated preliminary beneficial effects in the treatment of major depressive disorder, and represent a complementary or alternative strategy to classic treatment.
Saffron stigmas are naturally rich in four major bioactive compounds: crocin, crocetin (the product obtained from the hydrolysis of crocin), picrocrocin and safranal, and are traditionally used in Asian (particularly Persian) medicine to treat a variety of physical ailments, including menstrual disorders, inflammation and depressive symptoms. Their mechanism of action is able to influence the levels of serotonin in our body: saffron inhibits its reuptake, blocking the SERT transporter. In this way, more serotonin is released in the brain, and this participates in the induction of a state of well-beingand good humor.
The Rosemary
Rosemary, whose scientific name is Rosmarinus officinalis, is an evergreen bushy shrub that grows along the Mediterranean Sea and in the sub-Himalayan areas. In folk medicine, it has been used as a mild analgesic and antispasmodic, to treat intercostal neuralgia, headaches, migraines, insomnia, emotional disturbances and depression. Several investigations have highlighted the neuropharmacological properties of rosemary, which also has important antimicrobial, anti- inflammatory, antioxidant, antiapoptotic, antitumor, antinociceptive and neuroprotective properties. Furthermore, it is shown to have clinical effects on mood, learning, memory, pain, anxiety and sleep. Some of the molecules present in rosemary are phenolic acids, flavonoids, diterpenes and triterpenes, antioxidants well present in the extracts of this plant, useful for this in the body’s fight against free radicals.
Lemon balm
Known as Melissa officinalis, Lemon Balm is a perennial aromatic herb grown with an intense lemon aroma. Documents relating to its use as a medicine date back over 2,000 years, but more recently the focus of research has turned to the bioactive properties of this plant, including its effects on the central nervous system. As for the neuro-cognitive action, some research has shown that lemon balm extract can improve mood and attention. A study also found that chemicals called terpenes in lemon balm can help calm people with severe dementia by reactivating brain circuitry.
Magnesium
Magnesium (chemical abbreviation Mg) is an essential mineral used in the human body as a cofactor in over 300 biochemical reactions, necessary for the body to maintain homeostasis. The biological functions of Mg are wide and varied, and include the production of nucleic acids, involvement in all reactions fueled by adenosine triphosphate (ATP), and the modulation of any activity mediated by fluxes of intracellular calcium concentrations (eg., release of insulin, muscle contraction).
Support for supporting the relationship between Mg and affective states comes from the evidence of the efficacy of Mg supplementation in the treatment of depression. In fact, in humans, the intake for 12 weeks of 450 mg of elemental Mg has been shown to be effective in reducing the symptoms of depression as a tricyclic antidepressant ( Imipramine 50 mg) in elderly depressed patients with low levels of magnesium in the blood and with additional diseases, such as type II diabetes, while in other studies, supplementation with Mg has been shown to be effective in alleviating the affective symptoms associated with chronic fatigue syndrome. This precious mineral stimulates the production of serotoninand nerve function, favoring the transmission of impulses. It is also indicated during PMS, where magnesium levels fall physiologically.
Yamamoto’s innovation and choice
From the constant research of the R&D team of Yamamoto Research, always careful to provide cutting-edge and high quality formulations, the Ansitex product is born: based on Melissa Bluenesse ® extract, Moodreal ® Saffron extract and magnesium, developed to improve tone mood and reduce anxious states. Every single component is chosen to guarantee the effectiveness of the product, and these plant extracts act in synergy to improve the levels of uptake of the hormone serotonin, responsible for mood and able to fight anxiety and depressive states.
Bibliography
Lopresti AL, Drummond PD. Saffron (Crocus sativus) for depression: a systematic review of clinical studies and examination ofunderlying antidepressant mechanisms of action. Human Psychopharmacol. (2014) 29:517–27. doi: 10.1002/hup.2434
Rios JL, Recio MC, Giner RM, Manez S. An update review of saffron and its active constituents. Phytother Res. (1996) 10:189–93. doi: 10.1002/(SICI)1099-1573(199605)10:3<189::AID-PTR754>3.0.CO;2-C
Akhondzadeh S, Tahmacebi-Pour N, Noorbala AA, Amini H, Fallah-Pour H, Jamshidi AH, et al. Crocus sativus L. in the treatment of mild to moderate depression: a double-blind, randomized and placebo-controlled trial. Phytother Res. (2005) 19:148–51. doi: 10.1002/ptr.1647
Charney DS. Psychobiological mechanisms of resilience and vulnerability: implications for successful adaptation to extreme stress. Am J Psychiatry. (2004) 161:195–216. doi: 10.1176/appi.ajp.161.2.195
Leonardo ED, Hen R. Anxiety as a developmental disorder. Neuropsychopharmacology. (2008) 33:134–40. doi: 10.1038/sj.npp.1301569
Swaminathan R. Magnesium metabolism and its disorders. Clin. Biochemistry. Rev. 2003; 242: 47–66.
Barragan-Rodriguez L., Rodriguez-Moran M., Guerrero-Romero F. Depressive symptoms and hypomagnesaemia in older diabetic subjects. Arch. Med. Res. 2007; 387: 752–756. doi: 10.1016 / j.arcmed.2007.03.008.
Cox IM, Campbell MJ, Dowson D. Magnesium in red blood cells and chronic fatigue syndrome. Hand. 1991; 3378744: 757–760. doi: 10.1016 / 0140-6736 (91) 91371-Z.
Scholey A, Gibbs A, Neale C, Perry N, Ossoukhova A, Bilog V, Kras M, Scholz C, Sass M, Buchwald-Werner S. Anti-stress effects of lemon balm-containing foods. Nutrients. 2014 Oct 30;6(11):4805-21. doi: 10.3390/nu6114805. PMID: 25360512; PMCID: PMC4245564.
Sharma N, Nachane H, Sasikumaran A, Andrade C. Saffron vs sertraline for depression in the elderly. Psychiatry Res. 2020 Mar;285:112733. doi: 10.1016/j.psychres.2019.112733. Epub 2019 Dec 13. PMID: 31866089.
Serefko A, Szopa A, Poleszak E. Magnesium and depression. Res. Magnet 2016 Mar 1; 29 (3): 112-119. doi: 10.1684 / mrh.2016.0407. PMID: 27910808.
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Training recovery is recognized as one of the most important aspects of physical activity and overall well-being. As we examine the myriad of recovery strategies and their varying levels of scientific support, it’s important to remember that both scientific and anecdotal evidence point to the value of an appropriate recovery plan to encourage adaptation, well-being and performance.
To understand recovery well, you need to start getting familiar with certain concepts. Homeostasis is a state of equilibrium within the body that occurs when variables in a system (eg, pH, temperature) are regulated to keep internal conditions stable and relatively constant (Pocari et al. 2015) .
Stress is a stimulus that exceeds (or threatens to exceed) the body’s ability to maintain homeostasis.
Recovery is the body’s process of restoring homeostasis .
An intense and acute attack of physiological stress followed by adequate recovery, which allows adaptation and restores homeostasis, is generally considered healthy (Sapolsky 2004). However, physiological stress that is not followed by adequate recovery can, over time, compromise homeostasis and immune function, increasing the likelihood of injury, disease, and the occurrence of overreaching or non-functional overtraining .
Sleep, good nutrition and hydration are certainly a good start. But today, especially for athletes who both at an amateur and professional level subject their body to great stress, it might not be enough.
The term that is used by sports science to define the right amount of overload is functional overreaching or ” functional overeaching ” ( FOR ). This is what occurs when there is a short-term decline in performance towards the end of a training “lockout” period, without causing significantly adverse effects on the athlete’s health, mood and immune capacity, and which allows simply put have all the benefits of the supercompensation process. Athletes are certainly stronger and more resistant after a short period of recovery from FOR.
The opposite of FOR is known in scientific literature as non-functional overreaching ( NFOR ): in this case there is no progress from the training load carried out and the negative aspects illustrated above tend to become chronic, reducing the progress that should be from correct programming of the workout .
A great start to monitoring our recovery process is to evaluate our heart rate variability (HRV). This simple parameter can provide valuable insight into the dominance of our sympathetic nervous system (SNS) or parasympathetic nervous system (PNS), the latter of which is responsible for rest, repair and recovery.
Another way to monitor recovery is to check blood test parameters . The most common markers are those that analyze specific hormones such as cortisol and testosterone by comparing them to each other, or cortisol with ACTH , or even more non-specific indicators such as CK ( creatine kinase ), LDH ( lactated deidogenase ) and protein C-Reactive , which have a good correlation with the stress produced by training (although unfortunately they lack the specific sensitivity to make them reliable in many sports and certain types of athletes).
Energy balance plays the most important role in the recovery process. When you’re in an energy deficit, the deficit itself is the main trigger for catabolism . Calorie restriction reduces muscle protein synthesis and key cell signaling pathways for survival and activates AMPK and cytokines, which sidetrack mTOR activity in muscle building and increase protein turnover (Cassandra, M.Mciver).
Regarding the minimum amount of energy for recovery, the International Society of Sports Nutrition recommends 50-80 kcal/kg/day for strength athletes and team sports. The recommendation for female athletes is instead a minimum of 40-45 kcal/kg/day (Tomas, Erdman).
If you don’t recover, you won’t be able to perform at a high level.
Tailoring total energy intake (and the balance of protein, carbohydrates and fats) to your individual needs, training block and ultimate goals is the goal of any sports nutritionist.
Protein is a building block for life. They promote recovery in many ways, chief among them being muscle repair and improved immune function . If you are a bodybuilder or a physique-focused athlete and for the cutting phase you create a calorie deficit for a certain period, it becomes even more important to increase your protein consumption .
Carbohydrates are a critical fuel for recovery from intense workouts and in preparation for future performance. Many athletes don’t fully understand how important carbohydrates are to the recovery process. Athletes need carbohydrates to perform high-intensity workouts, to prevent fatigue, to fight colds and flu (carbohydrates are a big factor in immunity), and to prevent the catabolic cascade of events that occur through energy deficits that they can cause various problems and possible injuries (Francis. Holway).
Now let’s review some of the most popular methods for post-workout recovery.
Active Recovery
One study found that active recovery after repeated intense exercise resulted in a more rapid return to homeostasis than passive recoveries using no movement (Ahmaidi et al. 1996). Another study found that after high-intensity work with active recoveries performed at 60-100% lactate threshold, these helped muscles recover faster than they did plus passive recoveries performed at intensities below 0-40%. % of lactate threshold (Menzies et al. 2010).
Massage
One study found that massage performed immediately after exercise resulted in reduced blood flow and reduced removal of lactate and hydrogen ions from muscles, thereby slowing recovery (Wiltshire et al. 2010). Conversely, other researchers have found increased muscle activation and proprioception and a reduction in delayed onset of muscle soreness (DOMS) with massage (Shin & Sung 2014).
Compression
Miyamoto et al. examined markers of muscle damage (eg, creatine kinase, interleukin-6) and found no clear evidence of attenuation of these markers with compression, which would indicate accelerated recovery rates (Miyamoto et al. 2011) . While there is somewhat minimal research into the true effects of compression, there appear to be some small recovery benefits with little concern for harmful side effects (Hill et al. 2014).
Cryotherapy
Cryotherapy temporarily reduces muscle temperature, stimulating vasoconstriction and reducing inflammation and pain. Critics of cryotherapy point to a general slowdown of normal regenerative inflammation and an increasing risk of further injury due to prolonged exposure of the skin and nerves to cold temperatures (Schaser et al. 2007).
Conclusions
Surely the science of recovery represents an extremely interesting field of knowledge and specialization for professionals in the sector, new research or studies are opening up new frontiers for us to work on, also thanks to the help of technology, allowing us more and more to identify the right relationships between workload and rest times in order to maximize our sporting performance and the prevention of any injuries.
Bibliography
Pocari, JP, Bryant, CX and Comana, F., 2015. Exercise physiology. Philadelphia: FA Davis.
Sapolsky, RM 2004. Why zebras do not get ulcers (3rd ed). New York: Holt Paperback.
Cassandra M. McIver, Thomas P. Wycherley, and Peter M. Clifton, “MTOR signaling and ubiquitin-proteosome gene expression in the preservation of fat free mass following high protein, calorie restricted weight loss,” Nutrition and Metabolism 9, no. 1 (2012), https://doi.org/10.1186/1743-7075-9-83; Tyler A. Churchward-Venne et al., “Role of protein and amino acids in promoting lean mass accretion with resistance exercise and attenuating lean mass loss during energy deficit in humans,” Amino Acids 45, no. 2 (2013), https://doi.org/10.1007/s00726-013-1506-0.
T. Thomas, K. A. Erdman, and L. M. Burke, “American College of Sports Medicine joint position statement. Nutrition and athletic performance,” Medicine and Science in Sports and Exercise 48, no. 3 (2016), https://doi.org/10.1249/MSS.0000000000000852; J. S. Volek, “Nutritional aspects of women strength athletes,” British Journal of Sports Medicine 40, no. 9 (2006), https://doi.org/10.1136/bjsm.2004.016709.
Francis E. Holway and Lawrence L. Spriet, “Sport-specific nutrition: practical strategies for team sports,” Journal of Sports Sciences 29, Supplement 1 (2011), https://doi.org/10.1080/02640414.2011.605459; P. D. Balsom et al., “Carbohydrate intake and multiple sprint sports: with special reference to Calcium (soccer),” International Journal of Sports Medicine 20, no. 1 (1999), https://doi.org/10.1055/s-2007-971091.
Menzies, P., et al. 2010. The clearance of lactate in the blood during active recovery after an intense running encounter depends on the intensity of active recovery. Journal of Sports Science, 28 (9), 975–982.
Shin, MS and Sung, YH 2014. Effects of massage on muscle strength and proprioception after exercise-induced muscle damage. Journal of Strength and Conditioning Research, 29 (8), 2255–2260.
Hill, J., et al. 2014. Compression clothing and recovery from exercise-induced muscle damage: a meta-analysis. British Journal of Sports Medicine, 48 (18), 1340–1346.
Schaser, KD, et al. 2007. Prolonged superficial local cryotherapy attenuates microcirculatory failure, regional inflammation and muscle necrosis after closed soft tissue injury in rats. American Journal of Sports Medicine, 35 (1), 93–102.
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The bottom swimming it includes all swimming events that take place in open waters such as rivers, lakes and seas (for this reason it is also called open water swimming ).
It is divided into four categories: mid-country swimming (up to 5 km), cross- country swimming (up to 15 km), long-distance swimming ( up to 25 km) and marathon (over 25 km). Its popularity has also grown thanks to the spread of ultra-endurance events such as ultramarathon, ultra-cycling and in particular ultra-triathlon, among which also well-known competitions, such as the Ironman, stand out. The fact of taking place in open waters adds considerable difficulties to the athlete, mainly related to the environment in which the performance takes place.
Different places have changing environmental conditions , including water, temperature, humidity, solar radiation and unpredictable tides or currents. Furthermore, the duration of most events (which normally ranges from 1 to 6 hours) creates unique physiological challenges for thermoregulation, hydration status and also for muscle “fuel” reserves.
Diet
Current nutritional recommendations for open water training and competition are an extension of pool swimming recommendations or are extrapolated from the study and observation of other athletic populations with similar performance patterns. In these disciplines, competition nutrition should focus on optimizing pre-competition hydration and managing glycogen stores .
On a purely theoretical level, swimmers should be able to rely on energy sources and fluids consumed before competitions, at least for the shorter events: for longer races, when over 10km distance or more, integration of fluids and energy sources can instead occur when tactically appropriate, in order to support the performance at best for its entire duration.
During longer races, up to 90 g / hour of carbohydrates from easily consumable and transportable sources, such as gels and drinks , should be used in order to maintain and restore muscle glycogen stores .
Exposure to variable water conditions and ambient temperatures will also play a significant role in determining nutritional strategies to best face the race. Per example, in extreme environments, thermoregulation can be assisted by manipulating the temperature of the fluids ingested : a simple but functional strategy.
Work out
Training for open water swimmers focuses on improving endurance skills , especially by enhancing aerobic capacity ; in fact, in analyzes carried out on training fields used by elite competitors, over 85% of the training was undertaken at intensities focused on the development of these abilities, with less than 2% dedicated instead to anaerobic training or training at ” submaximal ” speeds (VanHeest et al., 2004).
This similarity of the work done suggests that the nutritional requirements for training open water swimmers are consistent with and similar to the recommendations for distance swimmers in pool events during high-volume training periods.
From an anthropometric point of view, the data collected on open water swimmers have shown that they are on average lower, with a lower body weight and with a lower percentage of lean muscle mass compared to “pool” swimmers (Carter & Ackland, 1994; VanHeest et al., 2004; Zamparo et al., 2005).
This may be due to the fact that less absolute Energy is required to successfully complete open water events than sprint events (50 and 100m), or simply that in this type of sporting event participation is greater for non-professional athletes. .
From a metabolic point of view, the maximum oxygen consumption (VO2max), which has always been identified as a performance index for open water swimmers (80 and 66 ml / min / kg for male and female swimmers, respectively), has been reported to be more high (VanHeest et al., 2004) than those observed in swimmers of shorter distances (Capelli et al., 1998), but similar to that found in other “land” endurance athletes.
Supplementation
Given that the training undertaken by open water swimmers consistently involves large volumes of work with a strong development of aerobic capacity (Van Heest et all 2004), it is very likely that similar training volumes constantly draw on muscle glycogen stores, highlighting the need for nutritional strategies focused on glycogen replacement for prolonged or high intensity sessions, particularly during the high volume phases.
Failure to sufficiently replenish glycogen stores between training sessions can impair the open water swimmer’s ability to complete the high intensities and training volumes necessary for lasting success (see review by Shaw et al., 2014) . Carbohydrate intake during a workout can also contribute to the total daily carbohydrate requirement, provide additional fuel to support performance in a particular session (see Shaw et al., 2014), and allow for the practice of feeding tactics that will then be used. in competitions.
Another important factor to consider are the responses of the immune system , which can be compromised when exposed to extreme environmental conditions (such as water temperature) and worsen when they are added to the stress hormone, the release of which is associated with high intensity / high volume training, particularly when sessions are completed with low carbohydrate availability (Pyne et al., 2014).
Due to the extended nature of bottom swimming, extended workouts are often undertaken in warm conditions, during which proper hydration strategy must be considered . Although the reported values for unrelated fluid loss to urine during swimming and daily body fluid turnover in these athletes are not as high as for land-based activities, losses of ~ 0.5 L / hr can be expected ( Cox et al., 2002a; Leiper et al., 2004; Lemon et al., 1989).
Therefore, open water swimmers should consider hydrating fluids even in the form of energy drinks during extended sessions.
The ergogenic aids that swimmers can obtain through the use of specific supplements and that allow the athlete to improve performance have been examined by many authors, including Derave and Tipton (2014). Here are those with the most scientific evidence.
Caffeine : Caffeine has been shown to be beneficial for swimmers competing in long-running pool events (i.e. 1,500m; MacIntosh & Wright, 1995) in moderate doses, and can improve performance in sporting events lasting longer than 90 min (Cox et al., 2002b). Caffeine supplementation protocols include intakes of up to 3 mg / kg in the hour prior to short open water events or smaller doses consumed in combination with carbohydrates during long duration competitions.
Beta alanine : supplementation with b-alanine, which is the limiting component in the rate of formation of the muscle dipeptide carnosine, has been shown to increase peak Energy and average Energy during the final sprint in a simulated road cycling race (Van Thienen et al., 2009.): this can certainly be useful in certain competitive phases also in endurance sports such as open water swimming.
Conclusions
A sport loved by everyone, swimming is complete and very technical: in the water the body is supported and is in a situation of reduced gravity, allowing better weight control. Despite this, its complexity and the difficulty in managing all the variables related to the surrounding environment and the duration of the performance should not be underestimated. Optimizing training and nutrition is therefore crucial to complete even the most difficult challenges, and the correct integration can provide the support that can make a difference.
Bibliography
VanHeest, J.L., Mahoney, C.E., & Herr, L. (2004). Characteristics of elite open-water swimmers. Journal of Strength and Conditioning Research, 18, 302–305. PubMed
Carter, J.E.L., & Ackland, T.R. (Eds.). (1994). Kinanthropometry in aquatic sports: A study of world class athletes. Champaign, IL: Human Kinetics.
Zamparo, P., Bonifazi, M., Faina, M., Milan, A., Sardella, F., Schena, F., & Capelli, C. (2005). Energy cost of swimming of elite long-distance swimmers. European Journal of Applied Physiology, 94, 697–704. PubMed doi:10.1007/ s00421-005-1337-0
Capelli, C., Pendergast, D.R., & Termin, B. (1998). Energetics of swimming at maximal speeds in humans. European Journal of Applied Physiology and Occupational Physiology, 78, 385–393. PubMed doi:10.1007/s004210050435
Pyne, D.B., Verhagen, E.A., & Mountjoy, M. (2014). Nutrition, illness, and injury in aquatic sports. International Journal of Sport Nutrition and Exercise Metabolism, 24, 460-469.
Stellingwerff, T., Pyne, D.B., & Burke, L.M. (2014). Nutrition considerations in special environments for aquatic sports. International Journal of Sport Nutrition and Exercise Metabolism, 24, 470-479.
Cox, G.R., Desbrow, B., Montgomery, P.G., Anderson, M.E., Bruce, C.R., Macrides, T.A., . . . Burke, L.M. (2002b). Effect of different protocols of caffeine intake on metabolism and endurance performance. Journal of Applied Physiology, 93, 990–999. PubMed
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Correct accident prevention arises from a deep knowledge of the biomechanical and physiological characteristics of the activity carried out, the type and incidence of accidents and from a correct application of the strategies identified. Injuries that may occur inevitably affect the state of form and performance and can lead, over time, to significant health problems such as muscle stiffness and arthrosis.
Tactical athlete: who is?
An all-American term that indicates that particular category of people who find themselves carrying out jobs that require a great deal of physical effort, often in adverse environmental conditions. Among them, for example, the Fire Brigade or the Special Maybe of the Army but also the professionals involved in rescues. Tactical athlete who find themselves subjected to additional loads such as backpacks, weapons, fire extinguishers, etc. and high psycho-physical stress dictated by the situations in which they operate. Very often, however, tactical athlete physical condition is not suitable for carrying out certain tasks and the percentages of a series of pathological and physical disorders they undergo are very high. A targeted preventive approach and functional training programs for the prevention of problems are therefore essential for this category.
How to intervene on risk factors for a correct preventive approach
The variety of tactical tasks and the physical effort required, combined with the operations variable, inevitably predisposes the TA to the risk of injury and injury. When an injury occurs, the tactical athlete tends to be predisposed to further possibilities of injury and, the only way to interrupt this circle, is to work both at the level of prevention and recovery aimed not only at the resolution of the problem itself but, above all, on the restoration of total functionality.
Musculoskeletal injuries are recognized by current scientific research as the largest health problem affecting military bodies
Suffice it to say that, for every 1,000 operators on duty monitored for a year, 628 reported a musculoskeletal injury (2). Over 80% of injuries were classified as injuries due to the management of excessive mechanical stress or overload. The knee appears to be the most affected anatomical site followed by the lumbar spine, ankle and foot. Elements that demonstrate how important it is that the task of the physical trainer and physiotherapist in the TA field is oriented towards the prevention of such injuries in order to achieve a significant reduction. Although many of these injuries are the inevitable consequence of harsh conditions and extreme movement requirements, optimizing the AT’s range of motion and work can reduce the risk of incurring these types of injuries. Having already suffered an injury is cited as a risk factor in incurring a new injury in the future (5, 6). For this reason, the health staff and physical trainers of the tactical units should ensure that operators are screened for risk factors of possible injury, specific to their functions and for any past injuries that could compromise physical performance. People considered at risk must be evaluated by expert doctors through in-depth analyzes aimed at finding the cause of the problem which, often, does not coincide with the finger of the lesion.
The inflammatory response
Faced with physical injury or trauma, the body’s first response is inflammatory to limit further damage and prepare for the healing process. The classic signs of inflammation are redness, swelling, pain, warmth, and loss of function. The acute inflammatory response lasts a couple of days while the signs of inflammation may persist for weeks due to various factors including the severity and location of the lesion, the effectiveness of initial therapeutic treatments and the individual response. The goals of treatment during this phase are:
minimize pain and swelling protect the injured site from further damage
maintaining the resilience of movement and general physical conditioning
A useful acronym for the driving treatment, during the inflammatory phase, is PRICEM (Protection Rest Ice Compression Elevation Motion) ina variant that differs from the traditional RICE (Rest Ice Compression Elevation) for maintaining movement even in the acute phase respecting the parameters healing and insertion of the wound site protector. Although clinicians and researchers recognize the paucity of quality evidence to support the use of RICE in sports medicine, this method is widespread and accepted with the caveat that physicians must evaluate the risks and benefits for each individual (7, 8).
Recovery phase: what to do
Recommendations for early recovery of movement after injury are increasingly supported by evidence of increasing quality from research (9,10). Prescribed by the doctor or rehabilitation specialists, it promotes:
optimal healing that avoids atrophy and loss of tissue extensibility
quality and orientation of the fibers of the new fabric
Tactical athlete should commonly have basic information to apply PRICEM principles immediately after injury and specific knowledge of the excessive and unjustified use of non-steroidal anti-inflammatory drugs (NSAIDs). Despite the lack of strong evidence to support their efficacy, in the short term (max 5 days) the use of NSAIDs is widely accepted and used when excessive inflammation causes symptoms related to pain and limitation of the ability to move after injury. (9). However, using NSAIDs for chronic conditions and recent injuries without excessive inflammation likely carries more risks than benefits (9). Side effects of NSAIDs are generally associated with their prolonged use and most commonly involve the gastrointestinal, cardiovascular and renal systems (9). Their use inhibits bone healing (11) and, in the long term, is associated with harmful effects on cell growth and related metabolism (9). For TAs concerned about the negative effects of NSAIDs on performance, occasional use is unlikely to negatively affect muscle growth and subsequent performance. However, long-term use could limit muscle growth due to negative effects on satellite cell activity (12).
In the post muscle injury recovery phase, the quality of the final result largely depends on the quality of training during the remodeling phase. This healing phase corresponds to what is called the functional rehabilitation phase where the primary objective is to advance all training methods to a level commensurate with the physical needs of the tactical athlete. During all phases of recovery from the injury it is important for the physical trainer to collaborate with the medical and rehabilitation staff in order to guarantee a physical form that is not excessively compromised.
Types of injuries
The following can occur:
overload injuries
injuries to the muscle, tendon and bone structures
Overload injuries occur when cumulative stress, which we refer to as “mechanical stress” applied to muscle, tendon and joint structures, exceeds the ability to adapt to stress which, usually within certain limits, is a physiological condition. Overworked or repetitive and overuse conditions include tendinopathy, stress fractures, and patellar hamstring syndrome (13). Such conditions frequently occur among tactical athletes, especially in the military, for whom running for physical conditioning is associated with excessive use of the lower limbs (14) and then often linked to overloading for carrying gear and equipment. A contributing factor to excessive tissue mechanical stress associated with overload injuries is scheduling training sessions and movement dysfunctions (13). Training planning errors occur when the volume or intensity of training sessions is excessive for the individual and due to the excessive frequency and duration of distance running (distance traveled more than three times a week or for more than 30 minutes (15). Limiting the frequency and duration of distance running is advantageous for beginner runners to limit the incidence of possible injuries. Injuries affecting the muscle tendon and bone structures, on the other hand, are the second category of overuse injuries and represent the inability of the bone to repetitively resist mechanical load with consequent structural fatigue and localized bone pain (18). This type of injury occurs when the cumulative effects of weight-bearing activity and physical training exceed the individual’s ability to manage the mechanical stress on the bone system. It is a process that begins with stress reactions that can progress and lead to stress fractures or fractures proper. Untrained individuals are particularly vulnerable to this type of injury, particularly at the beginning of an inadequately structured training program. The primary symptom of bone stress injuries is activity-related pain with a gradual onset (19) The pain is initially mild and, unlike a mild tendinopathy, it does not subside with warming or continuing activity (20). If this activity continues after the onset of symptoms, the disease will progress and the symptoms will become more severe and localized (20). At the beginning of the bone stress injury process the symptoms subside as the load ceases. However, in the later stages, symptoms often manifest themselves even at rest.
There are sports disciplines that expose those who practice them more to the risk of major injuries and trauma. But which are the most common and who falls into the category of combat sports?
By the term combat sport we mean a match between two athletes fighting each other. There are several disciplines that fall into this category:
Boxing
Kickboxing
Muay Thai
Judo
Fight
all disciplines which, due to their characteristics, differ enormously from each other.
Given the significant physical demands of combat sports, injuries are much more frequent than in other sports. In MMA, for example, a number of studies found an injury rate of 24-29 per 100 combat participations. This very high percentage implies that both prevention and treatment are a fundamental part of managing an athlete.
Injuries are very frequent and require targeted interventions to get to the cause that caused them and treat the damage caused to the athlete
The extremely complex performance model of these types of sports implies an extreme stress on the musculoskeletal system and makes clear the concept that managing such a situation can only be tackled with a team of professionals from different specialized fields: doctors orthopedists, anesthetists, radiologists, physiotherapists, occupational therapists, nurses, nutritionists and osteopaths who work in a multidisciplinary way.
Injuries in combat sports: what are and rehabilitation treatment
There are many pathologies that affect these athletes and, taking into consideration some examples of therapeutic intervention, it is possible to evaluate them.
Can posture cause any injuries?
Its often labeled as the cause of many injuries that affect athletes but the first question to ask is whether this is the result of functional adaptations and what may be its correlation with the onset of any injuries. For example:
The impigement syndrome that affects the shoulder as well as from the hits with relative impact that occurs is also related to postures due to specific needs such as the guard position that is taught to athletes to protect the chin while throwing the jab. Many athletes remain in this position, continuing to cover their chins, even outside of competitions, generating an abnormal positioning of the scapula over time which, in turn, will cause stress with possible injuries to the supraspinatus if no corrective work is done.
Some of the typical adaptations of the posture of athletes in combat sports are also:
shoulders put forward due to “dominant patterns” in specific types of combat sports such as wrestling, judo and jiu jitsu. With these athletes, preventive work will focus on activating the core to improve the mechanics of the breathing and rotational patterns. The first goal, at the rehabilitation level, is to completely normalize thoracic mobility capacity, rib mobility and cervical mobility through manual interventions combined with therapeutic exercise by ensuring that patients normalize scapular movements by reducing stress on the ligament and muscle structures of the glenohumeral joint.
An assessment of lumbar and hip mobility and lumbo-pelvic stability is also important as many of these patients only use the upper body to power their fists instead of rotating through the hips and pelvic girdle.
Proposals for corrective exercise
Most of these combat sports athletes need a lot of glute work. Some of them have very strong buttocks but cannot make the best use of this force due to the imbalance relationship with the hip flexors; result of the typical posture of fighters with respect to a lack of extension. While being in extension may not be “sport specific” this is an integral part of the corrective exercises combat sports athletes must do outside of their skill training.
The “beneficial” training of the buttocks for:
Anterior hip pain
The decrease in glute maximal force production during hip extension is associated with an increase in anterior translation of the femur into the acetabulum (Lewis et al. 2007). Increased anterior slipping of the femur could lead to increased shear forces and wear on the anterior joint structures of the hip.
Knee pain
Inhibited glutes can lead to poor femoral control with knee pain. If an athlete does not have sufficient glute strength, a complete movement of the hip extension or poor control of the pelvic girdle, an overload of activation of the quadriceps results in a higher-than-normal job putting stress on the joint. of the knee (Rane, Bull 2016).
Weak glutes can also lead to an internally rotated femur or knee valgus position (putting tension and stress on certain ligaments and muscles). Of course, following the kinetic chain downwards, this could potentially lead to a problem of functional overload of the ankle as well (Goo et al. 2016).
Muscle injuries: how to intervene
Injuries or ruptures of the musculotendinosus unit (MTU) can occur in combat sports and are due to taking some extreme positions in which the body is forced. Its essential to work on a combination of static, dynamic and ballistic flexibility with an emphasis on the final range of motion and to perform strengthening and power exercises through the entire ROM, in particular, with strengthening exercises in the final ROM which are fundamental in the prevention of this type of injury.
Upon the occurrence of an injury and after a short period of immobilization, the athlete must work on dynamic neuromuscular stability exercises to help the muscles compensate for the instability of the ligaments and the capsule. A conservative approach is used to maintain other physical abilities even during the immobilization period.
The patient performs cardio exercises, strengthening exercises, lower limb stretching, core exercises, shoulder blades, maximumarm strength exercises and glenohumeral and rotator cuff joint exercises when the timing is appropriate.
In this specific sports sector, a large amount of hip flexor tendonitis is also observed as a result of repetitive kicks. Usually, they are treated with dynamic stretching of the hip flexor, manual therapy, dry needling, and exercises focused on the abductor muscles with emphasis on the eccentric phase for the hip flexor muscles.
Another typical pathology is that of the rotator cuff tendonitisimpingement syndrome. For these injuries, as mentioned earlier, its important to work on the rotator cuff and the ability to move the scapula. Crosstraining is one of the best ways to engage muscles and joints that combat sports athletes don’t use as part of their regular training regimen to reduce the risks of over-specialization. Its important to choose another sport or movement that uses different muscle groups to improve muscle balance and overall stability.
Training recovery is recognized as one of the most important aspects of physical activity and overall well-being. As we examine the myriad of recovery strategies and their varying levels of scientific support, it’s important to remember that both scientific and anecdotal evidence point to the value of an appropriate recovery plan to encourage adaptation, well-being and performance.
