Recovery-Centered Training: Nutritional Aspects

This is the final article in a series on Recovery-Centered Training (RCT). This new model of human performance is based on the mechanisms of tissue recovery, adaptation, and development. Not only does it focus on optimizing the sport performance capacity of the athlete, but it also serves as a functional basis for injury prevention-based training. A schematic overview can be found below.

In articles 2 and 3, I discussed the two primary functional elements of RCT – the mechanical and cognitive networks. As I have previously noted, training is only as good as our ability to recover from and adapt to the imposed training stimulus. An important aspect of recovery and adaptation is having  the necessary nutritional building blocks to allow it to happen.

Nutritional loading strategies are integral to the function of both mechanical and cognitive networks. All of the desired mechanical and cognitive responses are directly facilitated (or inhibited) by the overall nutritional intake. You must have the building blocks for tissue development and for immune and endocrine function. If you have insufficient nutrients for both “building blocks” and “fuel”, then you will limit the process of recovery and adaptation. These nutritional factors can be a limiting factor even if all other critical parameters are met.

The primary nutritional goals are to provide fuel for training (before and during the training session), allow the body to replenish its carbohydrate stores (post-training session), and to provide the necessary building blocks for protein and collagen synthesis (post-training session). Appropriate nutrition will promote an environment for optimal tissue adaptations to occur for any given workout.

Deficiencies can have a significant impact on training adaptations. If there is a limitation in fuel supply, the body will essentially go into “hibernation” with an increase in blood cortisol levels – which will further prevent the appropriate adaptations from occurring. Protein is required for tissue repair and development. The ability to produce macrophages and to have an effective immune system is dependent upon the availability of protein, vitamin C, vitamin E, and zinc. Our bodies also require water for proper cellular function and to maintain core temperature and blood volume, two key homeostatic mechanisms.

There are some limiters in the process of nutritional optimization. Our digestive mechanisms limit our ability to utilize nutrients. There is a “lag time” between ingestion, digestion, and usage. Carbohydrate, protein, sodium and water work in synergy. Carbohydrate can only be utilized at a certain rate, and in doing so it requires an optimal fluid volume and sodium intake. The stomach can tolerate fluid volumes greater than 1 liter per hour, but gastric emptying will be limited by the carbohydrate concentration. Though the stomach can empty at a rate of 2000 ml per hour, the maximum absorption rate of the small intestine is about 1500 ml per hour. Gastric emptying slows even further with the presence of protein. Though these mechanisms may not be affected significantly on a day-to-day basis, they become very important when the body is under stress – such as times of training and racing.

Nutritional loading strategies consist of the optimal intake of macronutrients (carbohydrate, protein, fat), micronutrients (vitamins, minerals), and water. This will vary depending on whether it is before, during, or after a training session, or on days in which recovery is the primary goal. Though the topic of nutrition is cluttered with anecdotal reports, there is also good consistent research that has stood the test of time.

Once again, in order to attain an optimal response, one must have not only the correct stimulus, but also the correct dosage and frequency of the stimulus. These critical parameters can be manipulated systematically in order to “turn on the gene” at the cellular level to elicit the greatest training response for a given training stimulus.

Recovery-Centered Training is a systems-based approach to human performance. The model is appropriate for both sport performance and rehabilitation optimization. Future articles will address specific applications of RCT. A practical application can be found in “RunSmart: A Comprehensive Approach To Injury-Free Running”.

Photo credits: Wikipedia