Keywords: recovery strategies, nutrition, ice baths, hot water baths

"Strategies for post-exercise recovery"

Recovery after exercise is an essential element of the training-adaptation cycle. As a result, many professional and recreational athletes apply recovery strategies after their exercise sessions and/or competitive events. Frequently applied recovery strategies after exercise are the intake of nutrition in the form of carbohydrates and protein. Other frequently applied recovery strategies after exercise are ice baths or hot water baths. In this thesis, the impact of different post-exercise recovery strategies are assessed.

This thesis provides evidence that athletes who want a fast recovery of their energy storage should preferably ingest table sugar over glucose. In addition, it is shown that for the stimulation of muscle growth it is better to ingest protein instead of the commonly ingested supplement BCAA. For athletes that like to ingest eggs after their workouts, it does not seem to matter if they ingest the eggs raw or boiled for muscle growth. Another finding in this thesis is that, in contrast to popular belief, ice baths can actually have a negative effect on recovery and muscle growth. Finally, this thesis shows that warm water baths have no positive effect on muscle growth.

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