Recovery & Supercompensation — References

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Parent Topic: Recovery & Supercompensation | References Hub: 01 - Foundations References MOC

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Primary Literature & Landmark Studies

Roberts et al. (2015)

• Citation: Roberts, L. A., Raastad, T., Markworth, J. F., Figueiredo, V. C., Egner, I. M., Shield, A., Cameron-Smith, D., Coombes, J. S., & Peake, J. M. (2015). Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training. The Journal of Physiology, 593(18), 4285–4301.
• Identifiers: DOI: 10.1113/JP270570 (DOI · SciDB · Scholar) | PMID: 26174323 (PubMed · Europe PMC)
• Study Design: Two-part human randomized controlled trial: Study 1 ($N=21$, 12-week lower-body resistance training comparing 10 min CWI at 10°C vs. active recovery on a cycle ergometer within 5 min post-workout, assessed via MRI, DXA, and muscle biopsies); Study 2 ($N=9$, randomized crossover acute biopsy trial at 2, 24, and 48 h post-exercise).
• Key Quantitative Outcomes:
  • Over 12 weeks, quadriceps muscle mass increased by $+309\text{g}$ in the active recovery group vs. only $+103\text{g}$ in the CWI group ($p<0.05$), and Type II myofiber cross-sectional area increased by $+17.1\%$ in active recovery vs. non-significant change in CWI.
  • Acute biopsies revealed that post-lifting CWI blunted p70S6K phosphorylation and suppressed Pax7+ satellite cell activation at 24 and 48 hours post-exercise ($p<0.05$).

Granero-Gallegos et al. (2020)

• Citation: Granero-Gallegos, A., González-Quílez, A., Plews, D., & Carrasco-Poyatos, M. (2020). HRV-based training for improving ${\text{VO}}_{2\max }$ in endurance athletes. A systematic review with meta-analysis. International Journal of Environmental Research and Public Health, 17(21), 7999.
• Identifiers: DOI: 10.3390/ijerph17217999 (DOI · SciDB · Scholar) | PMID: 33143095 (PubMed · Europe PMC)
• Study Design: Systematic review and meta-analysis of 8 randomized controlled trials ($N=196$ endurance athletes) comparing daily RMSSD HRV-guided training prescription vs. pre-planned block/traditional periodization.
• Key Quantitative Outcomes:
  • HRV-guided training produced significantly superior improvements in ${\text{VO}}_2\text{ max}$ ($\text{SMD}=0.402,95\%\text{CI}[0.173,0.631],p<0.001$) and peak aerobic power output while reducing inter-individual non-responder rates.

Kreider et al. (2017)

• Citation: Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., Candow, D. G., Kleiner, S. M., Almada, A. L., & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14, 18.
• Identifiers: DOI: 10.1186/s12970-017-0173-z (DOI · SciDB · Scholar) | PMID: 28615996 (PubMed · Europe PMC)
• Study Design: Comprehensive evidence-based position stand and quantitative synthesis of >1,000 peer-reviewed human clinical trials.
• Key Quantitative Outcomes:
  • Supplementation with 3–5 g/day of creatine monohydrate increases intramuscular phosphocreatine (PCr) and total creatine stores by 20–40%, enhancing high-intensity sprint and resistance training work capacity by 10–20%, accelerating post-exercise glycogen supercompensation, reducing exercise-induced muscle damage markers (CK, LDH), and supporting neuroprotection and cognitive resilience without adverse renal or hepatic effects.

Shaw et al. (2017)

• Citation: Shaw, G., Lee-Barthel, A., Ross, M. L., Wang, B., & Baar, K. (2017). Vitamin C–enriched gelatin supplementation before intermittent activity augments collagen synthesis. The American Journal of Clinical Nutrition, 105(1), 136–143.
• Identifiers: DOI: 10.3945/ajcn.116.138594 (DOI · SciDB · Scholar) | PMID: 27852613 (PubMed · Europe PMC)
• Study Design: Randomized, double-blind, placebo-controlled crossover trial in healthy young men ($N=8$; 0 g, 5 g, or 15 g vitamin C-enriched gelatin ingested 1 hour prior to 6 minutes of intermittent rope-skipping, combined with ex vivo engineered human ligament tissue mechanics).
• Key Quantitative Outcomes:
  • Ingestion of 15 g gelatin + 48 mg Vitamin C 1 hour prior to loading increased circulating glycine, proline, and hydroxyproline (peaking at 60 min) and doubled serum PINP (procollagen type I N-terminal propeptide) at 4 hours post-exercise ($+153\%$ vs. $+53–59\%$ in placebo/5 g groups; $p<0.01$), while significantly increasing engineered ligament collagen content and mechanical mechanics.