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Recovery: the magic ingredient of any training program
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Recovery – the magic ingredient of any training program

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“These cutting-edge strategies for athletes and coaches and will give you a critical edge over your competitors…”
Dear Serious Athlete,
For the first two decades of my sports career, I thought the key to strength and speed was training. More and more of it – harder and faster. No gain without pain. That sort of thing.
Now of course I know better… and boy has it paid dividends in terms of my medals collection…
Because the REAL key to athletic success is recovery.
Let me explain.
Contrary to popular belief, training per se does not make you stronger, faster or fitter. Those benefits only come afterwards, during recovery, when adaptation takes place. No matter how hard you train, without adequate recovery you not only squander your hard training effort – you also struggle to recuperate for your next session.
And the harder and more frequently you train, the more vital recovery becomes.
So you neglect recovery at your peril. And I’m not referring to the extreme problems of ‘over-reaching’ or even ‘over-training’. Many athletes, particularly those without the advantage of an expert coach to support and monitor their efforts, make the cardinal error of training too hard in the days leading up to competition.
The result?
A less-than-sparkling performance that, sadly, denies you the podium position you trained so hard to achieve. Or forces you to settle for Silver, even Bronze when, with a little more pre-competition recovery, you could have claimed Gold.
Ironic isn’t it? Even tragic.
For that reason alone, my new special report – Recovery – the magic ingredient of any training program – is arguably the single most important workbook in the Peak Performance series.
Because the information it contains goes to the very heart of what you want to get out of the hours, days and weeks you spend training and competing. Your burning desire to achieve peak performance – and feel that deep sense of satisfaction you only get when you’ve put in your personal best.
As Recovery – the magic ingredient of any training program makes clear, recovery is much, much more than simply putting your feet up after a hard training session. Correct post-exercise nutrition, together with appropriate training program design and monitoring, are absolutely critical if you want to perform consistently well. Other factors are also important such as maximising sleep quantity and quality.
It’s not possible to exaggerate just how important recovery is for sports performance. Improving your recovery not only produces more performance benefits than any amount of increase in training intensity or volume, it also reduces your risk of sustaining an injury and lengthens your sporting career into the bargain. A true win-win situation!
If you want to know what the latest research says about what and when to eat and drink, and how to structure your training for optimum recovery and maximum performance, look no further than Recovery – the magic ingredient of any training program.
What’s more, if you order today you receive a special, online discount
(More details on your special discount below…)
Recovery – the magic ingredient of any training program uncovers the very latest research into post-training and post-competition recovery strategies – then shares these secrets with you.
Throughout this brand new special report, our expert team of contributors dissects the major current debates over the best ways for athletes to recover from the stresses and strains of training and competition – both in terms of nutrition and exercise.
We present the very latest scientific findings, spelling out in plain English their significance for the serious sports participant – and, of course, their coaches!
Every section of this 125-page report draws on the latest evidence-based sports science thinking – new findings that probably won’t percolate through to the general sporting press for many, many months, if they make it at all…
That makes it a rare opportunity to assess the latest sports science research for yourself, and decide how best to integrate this cutting-edge thinking into your training and nutritional strategies.
When you receive your copy of this brand new report, here are some of the startling new facts you’ll learn:

  • How soon after intensive exercise should you begin recovery? (p. 12)
  • What are the different forms of protein you should consider, and why? (pp. 16-18)
  • Should your protein ingestion strategy begin after exercise – or before? (pp. 17-18)
  • What’s the best way to maximise muscle regeneration – for those seeking this objective? (p. 19)
  • How do you determine the ratio of carbohydrate to protein that’s right for YOU? (pp. 27)
  • What household substance could soon drive some expensive recovery drinks out of the market? (pp. 29-31)
  • Half-time nutritional secrets that’ll reinvigorate your team’s second-half performance (pp. 35-39)
  • How to harness the glycaemic index of foodstuffs for optimal sports performance – and recovery (p. 56-57)
  • Which amino acid is now being talked of as the “new creatine” – and how can you take advantage of it? (pp. 66-8)
  • How do you integrate recovery with your injury prevention strategies? (pp. 84-89)
  • A new technique for measuring the cumulative fatigue effect of successive high intensity workouts – something you can’t do with conventional heart rate monitoring (pp. 93-97)
  • How to optimise the recovery benefits you get from your nightly sleep (p. 121)

You save a whopping 42%.
What’s more, postage & packing is free. And you’ve got a full 30 days to decide whether or not you want to keep the workbook or, if you prefer, return it for a full refund.
So make sure you’re one of the very first to benefit from the recovery secrets in this brand new book, by reserving your copy TODAY.
Yours sincerely
Sylvester SteinChairman: Peak Performance
Click here to go to our special online discount offer. Or read on to learn more about Recovery – the magic ingredient of any training program

Eating & Recovery: should protein replenishment begin after exercise or before?

When it comes to recovery from athletic endeavours, the notion that ‘it’s not just what you eat, but when you eat it’ seems intuitively correct.
Numerous studies have already demonstrated that muscles are hungrier for refuelling after exercise than they are before, giving rise to the concept of the ‘post-exercise window of opportunity’. However, more recent research has suggested that this window of opportunity may be wider than anyone had imagined.
What’s more, research into the replenishment of protein prior to training or competition has yielded some surprising findings – information that is crucial for athletes who are following a particularly demanding conditioning regime. And for their coaches and nutritionists.
In Recovery – the magic ingredient of any training program we lay the groundwork for an informed understanding of the correct role of protein nutrition in speeding up athletic recovery. First we set out the fundamental requirements of a post-exercise feeding strategy. Then we discuss the specific role protein plays in enhancing recovery. Because, all too often protein is overshadowed by its nutritional ‘cousin’, carbohydrate.
Then we go deep into the nitty-gritty – what the latest research tells us about protein timing for both optimal recovery and maximum muscle growth. Topics covered include:

  • what windows of opportunity exists for maximal uptake
  • How do the different forms of protein (so-called ‘fast’ and ‘slow’ proteins) differ from one another in terms of cost, ease of use and optimal nutritional outcome?
  • Why some proteins work differently from others, depending on whether they’re taken before or after exercise
  • amino acids – how best to integrate these into your recovery strategy

Crucially, you’ll learn what to do before exercise, and why, to maximise muscle growth. Even under the most testing performance conditions.
Click here to go to our special online discount offer. Or read on to learn more about Recovery – the magic ingredient of any training program

Fed up with buying expensive recovery drinks? Here’s a low-cost 'secret' alternative

The sports nutrition world is filled with high-tech products designed to make recovery as quick and as efficient as possible. But new scientific research suggests that these manufactured items may about to be overshadowed by something already to be found in many, if not most athletes’ refrigerators.
Before you can decide on the optimal post-training recovery drink for your needs, you need to know something about the body’s principal nutritional requirements. So Recovery – the magic ingredient of any training program discusses the main components of recovery, explaining along the way, how to go about restoring the body to a position of nutritional balance.
In doing so we identify two cardinal principles of recovery nutritional – iron rules that athletes violate at their peril…
Then we discuss some recent research that suggests a highly effective household alternative to expensive proprietary recovery drinks. The findings are likely to amaze you – and save you money into the bargain.
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Half-time Recovery in Team Sports: what’s the best way to maximise second-half performance?

The half-time nutritional strategies employed by many sports teams often rely as much on tradition, fashion and even sponsorship deals as they do on sound science. But with sports like football becoming so high profile, nutritional strategies are becoming increasingly sophisticated, with many teams employing full-time nutritionists and sport scientists.
Increasingly, top teams are using specialist sports drinks and other products with an emphasis on different priorities for different positions and individuals.
In Recovery – the magic ingredient of any training program we look at the main factors to consider when planning nutrition in the half-time interval. Because outcomes in team sports are highly influenced by skill, it is also important to consider factors that may influence skill and concentration when considering strategies to optimise performance. Often these factors go hand in hand with carbohydrate depletion, associated with reduced exercise capacity and poor concentration – effects that may be compounded by dehydration.
Because both dehydration and muscle glycogen depletion have been associated with injury and accidents, efforts to prevent these affecting performances could have repercussions well beyond the immediate match. One of the main difficulties in discussing nutritional strategies for the half-time interval in order to optimise performance in the second half is that the factors may vary according to the state that players are in prior to the match.
Our discussion covers the central issue of hydration – both pre-match and at half-time. How do you work out how much each player should be drinking, given that optimal hydration requires that each player be treated as an individual?
Then we look at nutritional strategies over and above the core question of what, and how much, should each player drink? You’ll find out which foods are best suited for players facing another 45-minute period on the field. Also, when and how these should be ingested.
The discussion includes a case study account of how one leading UK football team put a feeding strategy at the centre of its half-time efforts during one recent season – and the marked impact this had on the team’s subsequent league successes – more goals scored, and fewer conceded, in the last 15 minutes of a typical match.
There’s also a handy one-page summary of half-time do’s and don’ts – an ideal check list for team coaches and their assistants.
Click here to go to our special online discount offer. Or read on to learn more about Recovery – the magic ingredient of any training program

Recovery strategies that are the key to injury prevention

Talent alone is no longer enough to guarantee victory in the sporting arena. Athletes striving for high level success must push their bodies and minds to the limit. If you cannot adapt to and cope with the physical and mental demands of training, you will quickly become exhausted.
So how can we reach the limits of human performance without tipping over the edge?
The key lies in one of the simplest yet most neglected training principles: recovery. In the words of one who should know, the seven-times Tour de France champion Lance Armstrong: ‘Recovery…that’s the name of the game…Whoever recovers the fastest does the best.’
There is very little rigorous scientific research to help us decide which recovery strategies work – we still rely heavily on the accumulated experience of athletes and coaches. Even so, it is possible to set some ground rules and parameters that will enable athletes to tread the fine line between maximising performance and sustaining injury.
In Recovery – the magic ingredient of any training program we explore the relationship between recovery and injury risk, looking first at the types of fatigue and why they occur.
Then we examine the four different levels of recovery strategies, and when and how these should be used. The discussion includes a table setting out exactly which strategies should used with the five different forms of athletic fatigue.
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The Glycaemic Index: harness its power to optimise your athletic performance & recovery

As you know, carbohydrate nutrition is just about the most Important weapon in your nutritional toolbox for maximising sport performance.
Because glucose is your body’s premium grade fuel – and almost all of it is derived from dietary carbohydrate. But, although all carbohydrates supply glucose to the body, the rate at which they are digested and release that glucose into the bloodstream, where it can be absorbed, varies considerably.
In recent years, our understanding of this has come on in leaps and bounds.
We now know, for example, that the ‘glycaemic index’ – the 0-100 rating of different carbohydrate according to the extent to which they raise blood sugar levels – is an important consideration for athletes seeking to consume the ‘right’ type of carbohydrate for a particular mode of training or recovery.
But why is this index important and how can you use it to plan your carbohydrate intake for better recovery? New research has thrown up some interesting findings, research that is featured in the next section of Recovery – the magic ingredient of any training program.
Indeed, it has essential ramifications for athletes’, coaches’ and sports nutritionists’ understanding of athletes’ dietary requirements.
The first part of our discussion centres on the processes of carbohydrate digestion and metabolism, and the subsequent effects on insulin and post-exercise muscle recovery. Then we examine the concepts of glycaemic index (GI) and glycaemic load (GL) in dietary carbohydrate, with particular reference to their important implications for training, competition and recovery.
The really interesting bit has to do with how different GI carbs affect performance when consumed before training, and the impact of the GI of pre-exercise on the ratio of fat to carbohydrate used by athletes as fuel during intensive exercise.
The discussion winds up with an explanation of the concrete benefits for athletes and coaches. You learn exactly how to harness the power of GI to enhance your own training and nutrition.
This section comes complete with a comprehensive table of common foodstuffs, rated by GI. You’ll be amazed to find how highly-rated are some supposedly ‘healthy’ cereals and snacks; while other items that commonly get a bad press turn out to be rather healthy after all!
It’s essential information if you’re to take full advantage of the low vs high GI strategies detailed in this report.
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Could this particular amino acid really be the “new creatine” – with all the associated benefits of enhanced muscle recovery and strength gains?

Since creatine first appeared on the scene in the early 1990s, a number of would-be pretenders to the throne have appeared on the market, but none has matched creatine for its sheer efficacy. Until now, that is.
Scientists have long known that a particular naturally occurring amino acid functions as an inhibitory neurotransmitter in the brain. Indeed, it has sometimes been recommended as an ‘anti-anxiety’ supplement.
However, exciting new research –reported in the next section of Recovery – the magic ingredient of any training program – suggests that it may also stimulate the natural release of growth hormone, which could yield benefits such as enhanced muscle recovery and strength gains in much the same way as creatine does.
The research you’ll read about in Recovery – the magic ingredient of any training program clearly shows that the taking this amino acid supplementation at rest dramatically enhances the release of ifGH – the portion of Growth Hormone that’s known to be biologically active. This is important because it’s the first study that shows such amino acid supplementation at rest increases ifGH.
The increase is significant. Compared to rest + placebo, ingestion of the amino acid in question produced three to four times as much total secretion. Similarly, ingestion combined with rest produced peak concentrations of ifGH that were over four times higher than without the amino acid.
However, even more interesting is the combined amino acid + exercise effects on Growth Hormone levels. Compared to exercise alone (ie plus placebo), taking the amino acid boosted the GH response significantly: 200% more irGH and 175% more of the biologically active ifGH at 30 minutes after exercise.
For athletes seeking to recover rapidly and gain maximum strength, this seems like a win-win situation. For the same degree of exercise intensity (remember the amino acid does not in itself directly improve exercise performance), the magnitude of the subsequent GH release is nearly doubled. Even the amino acid taken on its own raised levels of both irGH and ifGH, which opens up the intriguing possibility that it could also be used to augment the natural peak of GH production that occurs during the early hours of sleep, thus aiding recovery.
The good news is the amino acid  is considered a safe supplement with low toxicity and is relatively cheap: for example, 200g (66 servings) typically costs around $20-30 in the US and £15-20 in the UK.
Those who wish to experiment with it as an adjunct to resistance training therefore, may have little to lose. However, this of course presupposes that the emphasis on recovery remains firmly on intelligent training and good general nutrition – no supplement can ever be a magic bullet.
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Revealed! How to measure recovery correctly – and prescribe an effective recovery programme

The simple physiological equation employed by most coaches is this: training + recovery = adaptation.
But while there are literally hundreds of ways of measuring training (e.g. sets, reps, load, volume, time and intensity) and a similar number for measuring adaptation (game performance, lactate threshold, heart rate, speed, power etc), how many coaches measure or prescribe a recovery programme?
The evidence is that recovery is hugely important for athletes. Of 298 US athletes who participated in a survey after competing in the 1996 Atlanta Olympic Games, 35 (12%) said that the number one coaching decision that affected their performance was ‘overtraining/ not getting enough rest’.
In fact, it has been reported that athletes are often fitter on the plane home than en route to a competition, simply because of the rest days they have enjoyed after the event!
Recovery is not just the absence of activity; it can also mean an enhancement of activity, such as stretching, or a change of activity, such as swimming instead of running. A coach may assume that if an athlete is not training he or she is recovering. But this may not be the case, and athletes may need a specific programme to help accelerate the recovery process.
The problem is that athletes prefer to focus on what they do best – training – and getting them to focus on recovery can be difficult.
Indeed, if recovery sessions are not supervised, athletes may try to slip in extra sessions in order to ‘gain an edge’. Thus, coaches need to monitor as well as prescribe their athletes’ recovery programmes.
In Recovery – the magic ingredient of any training program we explain how to go about achieving all this. First we outline the requirements for optimum physiological recovery, paying particular importance to issues of adequate emotional and cognitive recovery. Then we delve into the nitty-gritty of designing strategies to optimise all these aspects of recovery, paying particular attention to the avoidance of over-training.
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Using Heart Rate Variability to enhance both recovery and performance

In practice, it’s difficult to assess accurately the effect of training on the body. How do you fix your training load? How well is your body adapting to the training? Is there any accumulated fatigue and how much rest do you need for recovery?
Other questions that you need to ask are – how do I know I am getting the right training effect? Have I improved? Am I over- or under-training?
Traditionally, training zones – established from fixed formulae based on maximum heart rate, oxygen uptake, lactate threshold or estimated VO2Max reserve  – have been used to guide athletes in this area.
However while heart rate during training gives information on the momentary intensity of exercise, it does not take into account the cumulative effect of exercise duration.
But recent research has focused on the use of heart rate variability (HRV) to assess training load, training adaptation and cumulated fatigue. This research is featured and discussed in Recovery – the magic ingredient of any training program with a view to spelling out the concrete benefits for athletes and coaches alike.
Experiments demonstrate the efficacy of HRV in detecting over-training, while excess post-exercise oxygen consumption (an indicator of accumulated fatigue) can be predicted from HRV data recorded during exercise.
The benefits of measuring recovery in this way are numerous:

  • Detecting early signs of over-training or illness;
  • Optimising training load by finding the balance between training load and recovery;
  • Providing evidence-based support for critical coaching decisions;
  • Recording individual baseline values eg during off-season when the body is fully recovered;
  • Checking the recovery status during hard training periods;
  • Checking recovery status when subjective feelings and fitness levels indicates poor recovery;
  • Making sure that the body is recovered sufficiently before a new hard training period.

Details of your special online discount offer

As a member of our Peak Performance web site, you qualify for a copy of Recovery – the magic ingredient of any training program at a special discount. Place your order today and you pay just $34.99 (£21.69) (£22) instead of the full price of US$59.99 (£40).
You save 42%.
Recovery – the magic ingredient of any training program is one of a series of special reports from Peak Performance, the sports science newsletter. This book is not available elsewhere.
Order your copy today and receive the following additional benefits:

  • A $25 saving: the special offer price of Recovery – the magic ingredient of any training program is a full $25 less than the official cover price. You pay just $34.99 (£21.69), instead of the normal price of $59.99.
  • Our Unconditional Money-back Guarantee: if, for any reason, you decide Recovery – the magic ingredient of any training program doesn’t deliver what we promise, just let us know. We’ll refund your money in full, immediately and without question.

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