By Dr. Michael Cerami
There’s has been some exciting information that has come out recently since we lasted visited the topic of recovery in October 2011.
• It turns out that they may not be as good for you as advertised. In the past 6 months there’s been a series of studies published on how ice baths recovery may not provide much, if any, benefit. If you like doing them and get results maybe just try and reduce the application time to less than 15 minutes.
Frequency Specific Microcurrent (FSM):
• A 2010 study looking at Delayed Onset Muscle Soreness (DOMS) published in The Journal of Bodywork and Movement Therapies found there was significant reduction of muscle soreness at 24, 48 and 72 hours after the workout effort with the FSM treatment. Non-treated patients reported an average of 7-8 out of 10 on the pain scale whereas treated patients reported only a 1 out of 10 in soreness.
• This can range from lower and full leg compression sleeves to fancy boots that you wear that alternatively squeeze your muscles at different intervals to push you blood around. Definitely helpful and worth trying out if you haven’t yet.
New Protein Source
• Protein replenishment is vital post workout. There are a variety of choices available to the athlete from chocolate milk to post recovery drink mixes. In general you should try to reach a 4:1 ratio of carbohydrates to protein (women should be 2-3:1 ratio). I personally have been experimenting and having great success with a product called MAP (Master Amino Acid Pattern). The benefits of MAP include:
• Digestible within 23 minutes (compared to 3-6 hours for other forms of protein).
• Rapid digestion reduces the time the stomach needs for assimilation which reduces the chances of digestive issues in endurance events.
• Getting protein in this form can reduce your consumption of animal protein (high fat) or in my case, vegetarian protein or whey protein that is casein based.
• A good tried and true method. Remember, in most cases you don’t have to push hard. Think repetition not intensity. Avoid going over boney areas and focus more on the soft tissue/muscles. If you’ve trying foam rolling and didn’t like it, take a look at the TP Therapy product called “The Grid”. It has a softer outer shell and is much more comfortable so you’ll probably use it more.
P.S. If you would like more information on these items please email us and we’ll be happy to provide you links to the research articles.
Dr. Michael Cerami owns Utah Sports and Wellness and has been a competitive triathlete for over 18 years. He is available for a no charge consultation one Saturday per month at The Salt Lake Running Company (700 East store) by appointment. He can be reached at 801-486-1818 or online at www.utahsportsandwellness.com