One of the keys of nutrient support to aid recovery and facilitate immune competence largely depends on replacing lost energy stores coupled with measures that will ensure adequate immune support. When injury does occur, steps to aid tissue repair are also required. Regarding macronutrient replacement, contemporary nutrient replacement entails adequate carbohydrate, protein, and essential fatty acids as replacement strategies. However, limitations should not be placed on macronutrient replacement alone.

During intense exercise, there is a net breakdown of body protein as well as an increase in the catabolic hormones adrenocorticotropic hormone (ACTH) and cortisol. ACTH is released by the pituitary gland in response to the fiber damage caused by intense exercise. This increase in ACTH ignites a release of cortisol to help suppress inflammation and trigger the release or breakdown of muscle to amino acids for post-exercise protein synthesis. Though cortisol might assist in the provision of fuel, it also has catabolic properties that may delay recuperation after intense exercise.

Overall, protein synthesis increases in response to insulin, growth hormone, testosterone, and adequate amounts of amino acids, but decreases in response to cortisol, glucocorticoids, glucagon, exercise, and inadequate amount of amino acids Because insulin and growth hormone playa dominant role in everyday protein metabolism, it seems essential to provide an environment for recuperation that promotes either or both of these hormones following exercise. Despite the carbohydrate paranoia that sometimes exists in the world of strength development, a combination of carbohydrate and protein supplementation immediately after intense exercise significantly increases plasma insulin and growth hormone levels and helps to draw the body back into an anabolic state necessary for protein synthesis. Although the direct actions of growth hormone are not fully understood, it is believed that growth hormone facilitates protein synthesis by increasing amino acid transport through plasma membranes, stimulating RNA formation, or activating cellular ribosomes, both of which increase protein synthesis. Insulin acts by inhibiting protein breakdown. Both hormones are essential for skeletal muscle protein accretion.

Following high-intensity exercise, the body begins to replenish blood glucose and muscle and liver glycogen stores. In addition, the body commences the healing of muscle tissue that is damaged or injured during training. To accomplish this, the timing of carbohydrate and protein intake is extremely important. Some have posited that it is the consumption of these macro nutrients immediately following exercise that leads to increased rates of muscle glycogen resynthesis and an augmentation of net muscle protein accretion. Ultimately, this would result in a more rapid recovery, thus allowing an athlete to return to his or her training.


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