Functional Foods and Exercise

FACULTY OF HEALTH & LIFE SCIENCES
Functional Foods and Exercise

Recovery
Dr Emma Stevenson
Faculty of Health and Life Sciences, Northumbria University, Newcastle upon
Tyne, UK.
Muscle glycogen
resynthesis
Rehydration
Muscle protein
synthesis
Immune
response
Appetite
Recovery
EIMD and
soreness
Sleep
Cognitive
functioning
Why are recovery strategies

important?
Manage the negative effects of exercise
Faster return to training

Maintain back-to-back performance in competition and
training
Functional foods
Foods that deliver enhanced benefits over and above their
basic nutritional value
Some focused around a particular functional ingredient
Global market: ~$177 Billion with an annual growth: ~7-8%
Public demand for non-pharmacological interventions

Athletes opting for natural solutions influenced by NGB, EIS,
WADA
Functional food research activity

7000
6388
6000
5434
5063
Number of publications
5000
4450
3978
4000
3362
3102
3000
2000
1554
1529
1570
2003
2004
2005
1325
1050
1092
2000
2001
1730
1000
188
354
0
1980
1990
2002
2006
Year
WoK search for functional food 2014
2007
2008
2009
2010
2011
2012
2013
Functional foods and recovery
Milk
Functional applications of milk

Exercise recovery
- Muscle repair, growth and adaptation
- Glycogen resynthesis and exercise capacity
- Rehydration
- Attenuation of exercise induced muscle damage (EIMD)
Bone health
Body composition
Appetite control
Recovery from resistance exercise

Fast proteins e.g. Soy and whey rapidly digested
and transient rise in AA
large
stimulate protein synthesis
Slow proteins e.g. Casein more prolonged digestion

longer lasting rise in AA
suppresses proteolysis
To promote an anabolic environment for muscle protein
synthesis after resistance exercise, a combination of fast and
slow proteins is advantageous
Milk ~ 80% casein and ~ 20% whey
Amino acid profiles
Burke et al., (2012) Int J Sports Nutr Ex Met
Milk and recovery: Acute response

Wilkinson et al. (2007)
- 8 healthy males (regular resistance exercise)
- 500ml of either skimmed milk or soy beverage following a
resistance exercise bout (unilateral leg exercise)
Milk and recovery: chronic studies

Hartman et al. (2007)
- Young active men trained 5 d/wk for 12wk
- Consumed 500ml skimmed milk, soy or CHO control
immediately and 1 h post-exercise
- Greater hypertrophy and greater fat mass loss in milk
group
Josse et al. (2010)
- Same protocol in recreationally active women (milk versus
CHO)
- Greater muscle mass accretion, strength gains and fat
mass loss in milk group
Recovery from endurance exercise

Several studies have reported improved endurance capacity
following milk-based recovery products (Thomas et al. 2009,
Ferguson-Stegall et al. 2011)
No differences in muscle glycogen resynthesis over a 4h

recovery period (Ferguson-Stegall et al. 2011)
Milk-based drinks more effective in modulating the activation
of key intracellular signalling proteins involved in protein
synthesis during recovery (Ferguson-Stegall et al. 2011)
Milk and EIMD

Muscle Force (Nm)
140
120
100
Semi-skimmed Milk
Chocolate Milk
80
Sports Drink
Water
60
Baseline
24 h
48 h
Cockburn et al. 2008
Milk and EIMD

140
Muscle Force (Nm)
Attenuated increases in CK and Mb at 48h in

120
milk-based trials compared to CHO only
100
Semi-skimmed Milk
No difference
in DOMS between groups at any
Chocolate Milk
time point
80
Sports Drink
Water
60
Baseline
24 h
48 h
Cockburn et al. 2008
Milk and EIMD

130.0
120.0
110.0
Peak Torque (%)
100.0
MM
90.0
FM
MC
80.0
FC
70.0
60.0
50.0
40.0
Baseline
24h
48h
72h
Rankin et al. In Review
DOMS
8.0
7.0
6.0
Soreness
5.0
MM
4.0
FM
MC
3.0
FC
2.0
1.0
0.0
Baseline
24h
48h
72h
Rankin et al. In Review
Milk and rehydration

Milk
Milk+ sodium
Carbohydrate
Water
Shirreffs et al. 2007
Milk and rehydration

Casein may be the effective component (James et al. 2012)
20g of milk proteins may be sufficient (James et al. 2013)
Milk more effective in restoring fluid losses from exercise in

the heat in youth (Volterman et al. 2014)
Milk and appetite regulation

Growing body of evidence demonstrating an inverse
association between dairy intake and body weight /
composition
Previous research has reported that milk and dairy products
exert a satiating effect
Properties responsible for this are not fully understood
Milk, appetite and recovery

When is it appropriate to suppress appetite
post-exercise?
Milk and post-exercise appetite

9 healthy female
exercisers
600ml of either skimmed

milk or fruit juice after 30
min cycling at 65% VO2
peak
Rumbold et al. (2014)
12 healthy male exercisers

500ml of 6% sucrose, 6%
whey sol or placebo after
30 min cycling at 65% VO2
peak
Clayton et al. (2014)
Summary
Milk intake post-exercise may play several roles in
the recovery process
Cheap, accessible and generally well tolerated
Suitable for children and adolescents
Role in post-exercise appetite regulation
Tart Cherries
Cherries as a potential recovery

food?
Cherry Phyto-Chemical Research
Clinical Research in Animal Models
Wang H, Nair MG, Strasburg GM, Chang YC, Booren AM, Gray JI, DeWitt DL. Antioxidant and anti-inflammatory
activities of anthocyanins and their aglycon, cyanidin, from tart cherries. J. Nat. Prod. 62:294-296, 1999.
Cherries
in phyto-chemicals
with in
Seeram NP, Momin RA, Nair MG, Bourquin LD. Cyclooxygenase
inhibitoryhigh
and antioxidant
cyanidin glycosides
cherries and berries. Phytomedicine. 8(5):362-9, 2001.
anti-inflammatory and antioxidant
Burhardt S, Xian Tun D, Manchester L, Hardeland R, Reiter R. Detection and quantification of the antioxidant
effects
melatonin in Montmorency and Balaton tart cherries (Prunus cerasus). J. Agric. Food
Chem. 49, 4898-4902, 2001.
Tall JM, Seeram NP, Zhao C, Nair MG, Meyer RA, Raja SN. Tart cherry anthocyanins suppress inflammationinduced pain behavior in rat. Behav. Brain Res. 153:181-8. 2004.
Pain mediating
and
anti-inflammatory
Kang SY, Seeram NP, Nair MG, Bourquin LD. Tart cherry anthocyanins
inhibit tumor
development
in Apc (Min)
mice and reduce proliferation of human colon cancer cells. Cancer
Letters
194(1):13-9,
2003.
effects demonstrated in animal models
Clinical Research in Humans
Blau LW. Cherry diet control for gout & arthritis. Tex Rep Biol Med. 8(3):309-11, 1950.
Jacob RA, Spinozzi GM, Simon VA, Kelley DS, Prior RL, Hess-Pierce B, Kader AA. Consumption of cherries lowers
plasma urate in healthy women. J. Nutr. 133:1826-1829, 2003.
Reduced systemic inflammatory
Kelley DS, Rasooly R, Jacob RA, Kader AA, Mackey BE. Consumption of Bing sweet cherries lowers circulating
markers
in humans
(gout
treatment)
concentrations of inflammation markers in healthy men and women.
J. Nutr.
136:981-986,
2006.
Bell et al. (2013)
Cherries and recovery

Conelly et al. (2006)
- 9 days of Montmorency cherry (MC) supplementation
- Significant attenuation in the decline of isometric strength in
the 96h following eccentric exercise in MC trial.
Bowtell et al. (2011)

- 10 days of MC supplementation
- More rapid recovery of isokinetic knee extensor force following
eccentric exercise in MC trial.

Conelly et al. (2006)
- 9 days of Montmorency cherry (MC) supplementation
Neither study able to demonstrate changes in
- Significant attenuation in the decline of isometric strength in
oxidative
stress or inflammation
the 96h following eccentric exercise in MC trial.
Both studies utilised a protocol to induce stress via

Bowtell et al. (2011)
mechanically challenging exercise
- 10 days of MC supplementation
- More rapid recovery of isokinetic knee extensor force following
eccentric exercise in MC trial.

140
120
Cherry Juice
100
Placebo
IL-6
IL-6 (pg/mL)
80
60
40
20
0
Pre-supplement
Post-race
Time
40
35
30
CRP (mg/L)
London marathon
MC or placebo for 5 days
preceding and 2 days
following the marathon
Pre-race
24h
48h
*
Cherry Juice
Placebo
25
20
15
10
5
0
Howatson et al. 2010
Pre-supplement
Pre-race
Post-race
Time
24h
48h
CRP

LOOH
Stress through metabolic

pathways only
3 day protocol of simulated
cycle road racing
30mL 2x day for 7 days (4
days before ex and 3 days
of ex trials)
30mL dose =90 cherries
(9mg/mL anthocyanins)
IL-6
Bell et al. 2014

Oxidative stress and inflammatory responses were
attenuated by MC supplementation
Stress through
No
differences
in time trial performance
metabolic
pathways
only
3 day protocol of
simulated cycle road
racing
LOOH
IL-6
Cherries and sleep
Tart cherry juice intake resulted in

significant increases in:
time in bed
total sleep time
sleep efficiency
Summary
Attenuation of oxidative stress and inflammation responses
following tart cherry supplementation following mechanical
and metabolic stress
May help improve sleep quality during exercise recovery
Several other potential health benefits associated with the
anti-oxidant and anti-inflammatory properties of tart cherries
Cherries and Health
Other functional foods
Green tea and recovery

Tea polyphenols (catechins) have strong antioxidant
properties
Reduced CK and LH response to resistance exercise following
green tea supplementation in weight-trained men (Panza et al.
2008)
Green tea supplementation in combination with strength

training increased anti-oxidant status and reduced markers of
oxidative damage following short and long term strength
training in untrained men (Jowko et al. 2011)
Green tea and recovery

Acute ingestion of green tea polyphenols (640mg) did not
attenuate exercise-induced oxidative stress and muscle
damage in soccer players (Jowko et al. 2012)
4 weeks of green tea supplementation (980mg per day
polyphenols) prevented oxidative stress induced by repeated
sprint training but had no effect on EIMD or sprint
performance in male sprinters (Jowko et al. 2014)
Curcumin and recovery

Curcumin (component of turmeric) possesses anti-oxidant,
anti-inflammatory, anticancer and anti-bacterial qualities
Initial studies in mice demonstrating:
- accelerated muscle regeneration after traumatic injury
following curcumin supplementation (Thaloor et al. 2008)
- attenuated oxidative stress response following downhill

running-induced muscle damage following curcumin
supplementation (Kawanishi et al. 2013)
Curcumin and recovery

Drobnic et al. (2014)
200mg curcumin 2x day for 48h before downhill running and
24h after exercise.
Less pain in curcumin group
Less evidence of muscle injury (MRI)
Reduced IL-8 concentrations at 2h post-exercise
No differences in oxidative stressor muscle histology
Other players?
McLeay et al. 2012
Trombold et al. 2010, 2011
Fogarty et al. 2012
Practical Applications
Careful consideration of dosages
Bioavailability issues
Lack of scientific evidence for several functional foods/
ingredients
Safe (hopefully!) practical alternative?

Multi-dimensional approach to recovery

Functional Foods and Exercise

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FACULTY OF HEALTH & LIFE SCIENCES