Abstract:
In a series of three investigations, recovery was investigated in females following resistance exercise over varying recovery periods. Additionally, recovery when using a post-exercise carbohydrate (CHO-ONLY) or carbohydrate-protein (CHO-PRO) beverage was examined. Ten resistance trained females (21.1± 1.4 years of age) performed a baseline trial of three sets of eight exercises at their ten repetition maximum (10-RM). Later they completed four counterbalanced trials following 24, 48, 72, or 96 hours of recovery. No significant change (p > 0.05) occurred in group mean repetitions or ratings of perceived exertion (RPE) for any recovery period. Individual results showed 10% of participants recovered after 24 h, 80% following 48 h, and 70% at 72 h and 96 h of recovery. Soreness ratings were higher (p < 0.05) than baseline at all time points, diminished over time, and at 48 h was correlated to the group mean for repetitions (r = -0.77, p = 0.01). Participants performed the same exercise protocol, consumed either a CHO-PRO or CHO-ONLY beverage and attempted to replicate their performance 24 h later. Group mean repetitions, soreness, and RPE were similar (p > 0.05) with both beverages. With CHO-ONLY, 56% of participants recovered in 24 h versus 33% with CHO-PRO (versus 10% in first study). These findings suggest post-exercise consumption of a CHO-PRO or CHO-ONLY beverage may be advantageous for some exercisers. Lastly, the agreement between perceived recovery status (PRS) scores and actual recovery was measured following rest periods of varying length after resistance training. The PRS demonstrated high specificity for recovery for change in group mean repetitions (100%), total repetitions (95%) performed, and high sensitivity (100%) for fatigue when participants indicated a score <5. In summary, trained females were recovered within 24 h following resistance training, despite considerable inter-subject variability and significant soreness. CHO-PRO and CHO-ONLY produced no change in the group mean for repetitions performed (p > 0.05), 24 h after weight lifting. However, supplementation with these beverages may be useful for those responsive to this type of nutritional intervention. Finally, the PRS scale may help identify individuals who have reached recovery before beginning a subsequent exercise session.
