How to optimise recovery from a marathon?
It’s that time of year again in the UK when this weekend runners of all shapes, sizes and abilities will be taking to the streets of London to run the marathon. No doubt many, including some pretty decent amateur athletes, will be pretty stiff in the following days and will be wondering whether it might be easier to descend stairs backwards!
Are there ways to help your recovery?
A study entitled ‘Post-Marathon Recovering Metabolome’ might provide some answers. It was conducted by a team of researchers including Glyn Howatson, Tom Clifford, Emma J. Stevenson, and Du Toit Loots. The study was a collaborative effort involving experts from various institutions such as North-West University in South Africa, Northumbria University in the United Kingdom, and Newcastle University in the United Kingdom.
The nature of the research study group involved 15 athletes who participated in a marathon event. The study aimed to characterise the post-marathon recovering metabolome by analysing serum metabolite profiles at different time points: pre-marathon, immediately post-marathon, 24 hours post-marathon, and 48 hours post-marathon. The researchers approach was to identify changes in metabolites associated with recovery processes after the marathon.
What is the metabolome?
The metabolome refers to the complete set of small molecules, known as metabolites, present in a biological sample at a specific point in time. These metabolites are the intermediates and end products of various biochemical pathways within cells, tissues, or organisms. The metabolome provides a snapshot of the metabolic state of a biological system and is influenced by factors such as genetics, environmental conditions, diet, lifestyle, and physiological processes.
Studying the metabolome through metabolomics techniques allows researchers to comprehensively analyze and quantify a wide range of metabolites, providing insights into the metabolic pathways, biochemical reactions, and physiological changes occurring in a biological system. By understanding the metabolome, researchers can gain valuable information about the functional status of cells, tissues, organs, and organisms, as well as identify potential biomarkers for health, disease, and physiological responses to various stimuli.
What were the research findings?
The study found that a total of 26 metabolites significantly fluctuated among the post-marathon and recovery time points. These fluctuations were mainly attributed to the recovery of adenosine triphosphate, redox balance, glycogen stores, amino acid oxidation, changes to gut microbiota, and energy drink consumption during the post-marathon recovery phase. The findings highlighted the complex biochemical mechanisms involved in the recovery process after an endurance event like a marathon.
To illustrate how complex the research team produced this metabolome map
This “metabolic map” shows the various metabolites and their reactions, and how they relate to each other. The 26 metabolites that change during post-marathon recovery are highlighted in bold, and the colours indicate general functions like delayed-onset muscle soreness.
What are the takeaways from the research?
For amateur athletes, the practical takeaways from this study include the importance of adequate recovery strategies post-endurance events. Understanding the metabolic changes that occur during the recovery phase can help athletes optimise their recovery protocols, enhance performance, and reduce the risk of adverse effects associated with extreme endurance activities.
Practical tips
The study provided valuable insights that can offer practical tips for athletes to aid in their recovery process. Some of the practical takeaways for athletes based on the study findings include:
Optimising Adenosine Triphosphate (ATP) Levels: The study highlighted the importance of recovering ATP levels post-marathon, which is crucial for energy production and muscle function. Athletes can focus on nutrition strategies that support ATP synthesis, such as consuming adequate carbohydrates and proteins to replenish energy stores.
Maintaining Redox Balance: Redox balance, which involves the balance between antioxidants and reactive oxygen species, plays a role in recovery processes. Athletes can incorporate antioxidant-rich foods into their diet to support redox balance and reduce oxidative stress post-exercise.
Glycogen Replenishment: Adequate glycogen stores are essential for muscle recovery and performance. Athletes can prioritise carbohydrate intake post-marathon to replenish glycogen stores and support muscle recovery.
Amino Acid Oxidation: The study highlighted changes in amino acid oxidation during the recovery phase. Athletes can ensure sufficient protein intake to support muscle repair and recovery processes.
Gut Microbiota Changes: The study suggested that changes in gut microbiota may impact recovery. Athletes can focus on maintaining gut health through a balanced diet rich in fiber, probiotics, and prebiotics to support digestion and nutrient absorption.
Energy Drink Consumption: The study indicated that energy drink consumption during the recovery phase may influence metabolite profiles. Athletes should be mindful of their fluid and electrolyte intake post-exercise, considering the potential impact on metabolic recovery.