No Need To Cool Down After Exercise?

Athletes, coaches and physical education teachers have always been told that an active cool down is more effective for promoting post exercise recovery than a passive cool down (no activity). This is assumed to allow for individuals to perform better during subsequent training sessions or competition and perhaps even lower the risk of injury. 

However, there is not much research on whether the above is true. I've written previously how it may be unnecessary to cool down after exercise. What if I say that in some cases an active cool down may even be harmful?

The most widely used post recovery exercise intervention is probably the active cool down. It is commonly referred to as the 'warm down'. This is usually a 5 to 15 minutes of low to moderate intensity exercises after exercise/ competition. Some will do a slow jog, cyclists often ride easy on the bike while it's attached to a stationary trainer.

The following review by Van Hooren and Peake (2018) compares the effects of various types of active cool downs with passive cool downs on sports performance, injuries, long term adaptive responses and markers of post exercise recovery.

Ready for the summary? 

The review shows that an active cool down helps lead to faster removal of lactate in blood. However the practical relevance of this finding is questionable since lactate is not necessarily removed faster from muscles. 

An active cool down can partially prevent the depression of circulating immune cell counts after exercise, although it is unknown if this leads to fewer infections and illnesses.

An active cool down can definitely result in a faster recovery of the cardiovascular and respiratory system after exercise/ competition, but it remains unknown if this reduces post exercise fainting and cardiovascular complications.

Active cool downs does NOT significantly reduce delayed onset of muscle soreness (DOMs) or improve the recovery of indirect markers of muscle damage. It does not significantly alter the recovery of neuromuscular and contractile properties of muscles, it does not improve range of motion of muscles, and does not reduce musculotendinous stiffness following exercise. It may even interfere with glycogen synthesis.

The review also provided evidence that an active cool down generally does not improve and may even negatively affect performance if the time between successive training sessions or competition is > 4 hours.

An active cool down also has no substantial effects on next day(s) sports performance although some beneficial effects have been reported. They do not prevent injuries and preliminary evidence suggests that performing regular cool downs do not reduce the long term adaptive response.

However, most individuals perceive an active cool down as being more beneficial than a passive cool down. The effectiveness of an active cool down may differ depending on each individual's preferences and beliefs. Some athletes may benefit more from an active cool down while others may prefer to perform no cool down at all.

Some general guidelines for those who still wish to perform an active cool down. It should involve aerobic activities performed at low to moderate intensities to increase blood flow, but prevent development of substantial additional fatigue. 

It should involve low to moderate impact to prevent additional muscular damage or DOMs. It should be shorter than 30 minutes to prevent substantial interference with glycogen resynthesis. So make sure you eat/ drink quickly after exercise or competition. 

Some evidence also suggest that an active cool down should involve the same muscles used in the preceding activity. Now you know.

Reference

Van Hooren B, Peake JM (2018). DO We Need A Cool-Down After Exercise? A Narrative Review Of The Psychophysiological Effects And The Effects On Performance, Injuries And The Long-Term Adaptive Response. Sports Med. 48:1575-1595. DOI: 10.1007/s40279-018-0916-2

Fast Food Just As Good For Recovery As Sport Supplements

Picture by Mike Prosser from Flickr

I'm not saying you should pig out after your race or exercise session at McDonald's with their fries, hot cakes, hash brown or even a Coke etc, but a newly published study found that fast food from McDonald's is just as good for recovery and subsequent performance as sport supplements.

In the study, athletes performed two separate tests on a stationary bike. After finishing a 90-minute bike session that included some tough intervals, the subjects underwent muscle biopsies to measure their (depleted) levels of glycogen.

For the next four hours, they rested in a chair while consuming either of two meals - fast food or sports food supplements. After doing another leg biopsy, they did a 20 km time trial to confirm that their muscles were replenished.

The fast food consists of Hotcakes, fries, hash brown, a hamburger, orange juice and a Coke from McDonald's. Total calories was 1330.

The sports food consists of Gatorade (20 oz), Kit's Organic PB bar, Clif Shot, Cytomax (10 oz), PowerBar and PowerBar energy chews. Total calories was 1303.

A week later, the subjects repeated the tests while eating fast food if they ate the sports food the first time and vice versa. Subjects were informed about the the two types of meals and could see the packaging and labels etc.

The meals were similar in carbohydrates, protein, fats and calories, about 70 percent carbohydrate and 10 percent protein.

Both protocols produced similar levels of glycogen resynthesis (recovery), glucose and insulin response and time trial performance.

The researchers were most surprised to find nearly identical blood data, and nearly identical time trial results regardless of whether they consumed fast food or so called sports supplements.

They concluded that fast food in the right amounts can be just as good (and much cheaper) for recovery as compared to sports nutrition products/ supplements which costs a lot more.

I guess this is similar to the drink chocolate milk for recovery post I wrote a while ago showing that chocolate milk is as good for recovery as Gatorade and superior to Endurox which is much more expensive.

I don't know about you, I prefer real food any time.

Reference

Cramer MJ, Dumke CL et al. (2015). Post-exercise Glycogen Recovery And Exercise Performance Is Not Significantly Different Between Fast Food And Sport Supplements. Int J Sp Nutr Exer Metab. DOI: dx.doi.org/10.1123/ijsnem.2014-0230.

Fries - my favorite for recovery- but frowned upon by my wife 

Picture by xioubin low from Flickr

Chocolate Milk, Gatorade or Endurox

I don't know about you but for me, I'll choose chocolate milk every single time. Plus you know what, my choice happens to be backed by scientific research.

Allow me tell you more. I've often been asked by friends, patients and even my competitors what I eat/ drink for my recovery after a hard training session or race. I'll tel them usually I'll eat/ drink whatever I fancy or whatever I find in the fridge at home. Most of the time it's an ice cold Coke and/or chocolates, chocolate milk, chips etc. I always get an incredulous look from my friends especially." Are you allowed to do that?" Well, the study below actually says I may be right. Well, ( I don't know about Coca Cola or chips), but with regards to chocolate milk anyway.

Published in the International Journal of Sport Nutrition and Exercise Metabolism, Karp et al, 2006 found that chocolate milk was an effective recovery aid, similar to Gatorade and superior to the more expensive Endurox. For athletes training twice per day, chocolate milk is an effective recovery aid. Plus they taste a lot better to me than Gatorade or Endurox anytime.

Reference

Karp JR, Johnston JD et al. (2006). Chocolate Milk As A Post-exercise Recovery Aid. Int J Sport Nutr Ex Metab. Feb; 16(1): 78-91.

We drink Oat milk now, not cow milk