Treatments for Recovery
Physical Education: AQA GCSE, topic 1.3.3
Manipulation of Diet
Performers can manipulate their diet by rehydrating and/or using carbohydrate replacements. Eating and drinking can be done on your own immediately after exercising, but performers may not have the knowledge or money to buy the "right" energy drinks and food.
Rehydration
- Rehydration is when a performer replaces the fluids that have been lost during exercise. This does not just involve drinking water.
- When a performer sweats, they will lose minerals (e.g. sodium) and water. These will need replacing through energy drinks and water.
Carbohydrate replacement
- During exercise, the body uses glucose to make energy. Glucose is a form of carbohydrate and will need replacing.
- A performer can replace used carbohydrates by eating a carbohydrate-rich meal (e.g. pasta) or by consuming drinks that contain high concentrations of glucose.
Ice Baths and Massages
During exercise, your muscles begin to tear (microscopically). These tiny tears cause a performer to ache for up to 72 hours after exercise. There are 2 methods that can be used to speed up the healing process of the muscles:
Ice baths
- Putting the body into an ice bath will cause the blood vessels to constrict (become narrower) and flush out waste products (lactic acid). This helps to reduce swelling.
- When the performer steps out of the bath, their muscles return to a warmer temperature and the blood flowing through them is now cleaner (fewer waste products). This delivers oxygen and nutrients to the muscles to help repair them.
Massage
- Rubbing and kneading a performer’s muscles can relax the muscles and cause blood to flow.
- This blood flow can help remove waste products (lactic acid), speed up recovery and prevent DOMS.
- But massages can be expensive and some people may not have the knowledge to perform a massage.
Test yourself on Treatments for Recovery
What does the body use to make energy during exercise?
How can performers manipulate their diet to aid recovery?
What happens to your muscles during exercise?
Effects of ice baths
Ice Baths