A.3.3 Fatigue and recovery (HL) Questionbank

Sleep aligned with circadian rhythm lowers blood pressure and improves creatine synthesis.

Circadian alignment promotes polyphenol absorption and muscle glycogen synthesis.

Nighttime circadian alignment boosts growth hormone release and tissue repair.

Early-morning circadian peaks increase VO₂ max and electrolyte retention.

Enhances slow-twitch muscle fiber recruitment during long-duration endurance events

Increases phosphocreatine stores to support rapid ATP resynthesis in high-intensity efforts

Directly decreases delayed-onset muscle soreness (DOMS) after aerobic training

Reduces cortisol levels post-exercise, promoting faster glycogen resynthesis

Hyperhydration

Heat stress and fluid loss through sweating

Reduced ATP demand in muscles

Decreased electrolyte absorption

Glycogen depletion

Dehydration

Calcium ion disruption in muscle contraction

Psychological stress

Greater fat stores only

Increased mitochondrial density and capillarization

Increased central fatigue

Lower glycogen storage capacity

Protein increases insulin response and glycogen synthesis

Protein prevents fat oxidation

Protein replaces phosphocreatine directly

Protein decreases blood flow to muscles