The Olympic Report with Jim Johnson: How Olympians recover

Many athletes in the Olympics have to recover multiple times in order to race again. This is particularly true in swimming as athletes can participate in different strokes. For athletes to compete in the finals in most swimming and track events, they must qualify by participating in multiple heats. Because each heat and the final are so competitive, it is imperative that athletes recover between races in order to be at their best. Recovery factors depend largely on the actual race. For example, was the race only 50 seconds long? Four minutes? Thirty minutes? Four hours?

Carbohydrates are the primary fuel for higher intensity exercises, especially those that last about 45 seconds to four minutes. Activities like the 400-meter dash or the 200-meter butterfly are examples. The problem is that glucose (the product of all carbohydrate) is metabolized so quickly that metabolism is incomplete: the product is lactic acid. The acid is produced in the muscle and immediately whisked away via the blood stream. This is why we can measure lactate production by a simple blood drop from the finger. Lactic acid is incorrectly blamed for many things like muscle soreness, but lactic acid promotes fatigue by creating a higher acidic environment in the muscle.

One goal in recovery is to remove the lactic acid. Lactic acid is removed through metabolism during which time lactic acid is returned to a former stage in the metabolic mill and then completely metabolized. This is facilitated by maintaining a slightly higher metabolic rate; Instead of stopping, athletes should swim or jog slowly. During this mild exercise the slow twitch fibers and heart muscle metabolize lactic acid clearing the body of lactic acid in about an hour. This is one reason why a cool-down pool or track is available. Metabolism is the key; things like massage, cold compresses, or stretching have no effect on acid removal.

Replacing fuels is another aspect of recovery, especially glycogen. Stored in the muscle, glycogen is the primary way carbohydrate is stored. During longer, moderately vigorous exercise, the glycogen in the muscle becomes depleted, causing fatigue. Since glycogen is not a mobile fuel, the only way to refill those depleted muscles is by ingesting carbohydrate. Replenishment is a two-stage process involving a quick ingestion of carbohydrate with a high glycemic index along with some protein. Thereafter, athletes should eat a balanced diet with about 55-60% carbohydrate. There are a number of sport drinks available but a popular and effective choice is chocolate milk — plenty of sugar and some protein.

It appears that heat will be a factor in Paris and heat causes sweating and fluid loss. Dehydration compromises performance. Some athletes will sweat profusely and lose significant water. Rehydrating during and following exercise is one key to preventing dehydration. Sport drinks help since they contain sugar; athletes will drink more. Drinks are not enough; athletes will also need to consume foods that have high water content. Berries, melons, and vegetables are one answer.

Considerable research has been conducted on lactic acid removal, glycogen replacement, and dehydration, but recovering from the general stress of performance is less understood. The stress of competition, representing one’s country, especially in front of thousands of live spectators is less understood. There is little doubt that rest is required and every attempt should be made to provide rest. Beyond that, athletes will use various forms of stress relief such as watching television, video games, music, massage, and meditation. One size does not fit all. Younger athletes usually have more trouble, there’s just so much going on. After all, it’s the Olympics.

Jim Johnson is a retired professor of exercise and sport science after teaching 52 years at Smith College and Washington University in St. Louis. He comments about sport, exercise, and sports medicine. He can be reached at jjohnson@smith.edu