Optimal Muscle Performance and Recovery
Optimal Muscle Performance and Recovery

Author: Edmund R. Burke, Ph.D.

Publisher: Penguin

Published: 2003-04-14

Total Pages: 305

ISBN-13: 110116154X

DOWNLOAD EBOOK

Now in a revised, expanded second edition, Dr. Edmund Burke’s landmark book will take any athlete—elite or recreational—to new peaks in physical performance. Based on the most recent sports science research, Dr. Burke’s R4 System® emphasizes the importance of restoring fluids to your body to recover from dehydration replenishing glycogen, a primary fuel source reducing muscle and immune-system damage resulting from exercise stress rebuilding muscle protein to maintain muscle structure and function This remarkable nutritional regimen goes beyond sports drinks and energy bars, and shows how to consume the right nutrients in the right proportions to ensure muscle health and enhance performance. In addition, readers will learn the latest on the importance of sleep and nutrition in recovery, the best supplements and drinks to aid in replenishment, and a new spin on carbohydrate loading. The book includes forewords by Frank Shorter, an Olympic marathon champion, and Don Kirkendall, Ph. D., a member of U.S. Soccer Sports Medicine, Physical Fitness Research Committee.

Optimal Muscle Recovery
Optimal Muscle Recovery

Author: Edmund R. Burke

Publisher: Avery Publishing Group

Published: 1999

Total Pages: 230

ISBN-13: 9780895298843

DOWNLOAD EBOOK

This text demonstrates how to get the most out of workouts by taking advantage of the factor that athletes consistently neglect - recovery. It details the R4 System which uses nutrition to aid the body's building and repair processes.

Optimal Muscle Performance and Recovery
Optimal Muscle Performance and Recovery

Author: Edmund R. Burke, Ph.D.

Publisher: Penguin

Published: 2003-04-14

Total Pages: 308

ISBN-13: 9781583331460

DOWNLOAD EBOOK

Now in a revised, expanded second edition, Dr. Edmund Burke’s landmark book will take any athlete—elite or recreational—to new peaks in physical performance. Based on the most recent sports science research, Dr. Burke’s R4 System® emphasizes the importance of • restoring fluids to your body to recover from dehydration • replenishing glycogen, a primary fuel source • reducing muscle and immune-system damage resulting from exercise stress • rebuilding muscle protein to maintain muscle structure and function This remarkable nutritional regimen goes beyond sports drinks and energy bars, and shows how to consume the right nutrients in the right proportions to ensure muscle health and enhance performance. In addition, readers will learn the latest on the importance of sleep and nutrition in recovery, the best supplements and drinks to aid in replenishment, and a new spin on carbohydrate loading. The book includes forewords by Frank Shorter, an Olympic marathon champion, and Don Kirkendall, Ph. D., a member of U.S. Soccer Sports Medicine, Physical Fitness Research Committee.

Recovery for Performance in Sport
Recovery for Performance in Sport

Author: Christophe Hausswirth

Publisher: Human Kinetics

Published: 2013

Total Pages: 297

ISBN-13: 1450434347

DOWNLOAD EBOOK

Recovery for Performance in Sport encompasses the latest scientific research in the study of recovery and draws from the experience of applied sport scientists working with elite athletes in leading performance and recovery centers around the globe.

FUELING YOUR FITNESS A Guide to Pre-and Post-Workout Nutrition for Maximum Results
FUELING YOUR FITNESS A Guide to Pre-and Post-Workout Nutrition for Maximum Results

Author: Ardiah Juita, S. Pd., M. Pd. | Dr. Rola Angga Lardika, S. Pd., M. Pd., AIFO-P | Prof. Dr. Beltasar Tarigan, M.S., AIFO | Aref Vai, S. Pd., M. Pd., AIFO-P

Publisher: PENERBIT KBM INDONESIA

Published: 2024-08-21

Total Pages: 135

ISBN-13: 6234999123

DOWNLOAD EBOOK

Nutrition plays a crucial role in exercise performance, as it provides the fuel needed for optimal physical activity. Whether you are a student, coach, practitioner, or educator, understanding the importance of proper nutrition before and after workouts is essential for maximizing results. In this subchapter, we will explore the key role that nutrition plays in exercise performance and provide insight into what to eat before and after exercise for maximum effectiveness.

Muscle Recovery After Exercise, Training and Competition: Physiological Indicators and Non-invasive Monitoring Techniques
Muscle Recovery After Exercise, Training and Competition: Physiological Indicators and Non-invasive Monitoring Techniques

Author: Alessandro Moura Zagatto

Publisher: Frontiers Media SA

Published: 2020-05-21

Total Pages: 178

ISBN-13: 2889637018

DOWNLOAD EBOOK

The desire to improve muscle function and prevent overuse injuries from exercise and throughout training has led to the development of various methods to aid recovery and track readiness to perform. Ergogenic aids such as cold-water immersion, massage, and dynamic recovery procedures may have positive effects but the results of the related research remain equivocal. Furthermore, novel interventions in this scenario, like compression garments, ice vests, and photobiomodulation therapy are promising but need more evidence-based data to support their effectiveness. Similarly, to properly monitor individual physical conditioning, there is a growing interest toward unobtrusive measures to accurately represent physiological status during and/or after exercise. There are several techniques being used, such as subjective ratings of well-being, heart rate monitoring, hormonal and hematological profile assessments. However, more sensitive indexes like heart rate variability and muscle activation (voluntary and/or involuntary) are arising as attractive alternatives that may delineate physical conditioning status and readiness to perform more precisely than the aforementioned measures. The purpose of this Research Topic is to critically evaluate and summarize recent data from observational and intervention studies related to non-invasive methods designed to promote recovery and objectively monitor training status. Their association to physical performance and physiological recovery in athletes during training and competition is a major focus of this Topic.

Optimal Muscle Training
Optimal Muscle Training

Author: Ken Kinakin

Publisher: Human Kinetics

Published: 2009

Total Pages: 142

ISBN-13: 9780736081726

DOWNLOAD EBOOK

Looks at how muscles function, provides tests to determine the ability to do weight-training exercises, and includes exercise to improve muscle function and strength.

Nutrient Timing
Nutrient Timing

Author: Chad M. Kerksick

Publisher: CRC Press

Published: 2011-10-20

Total Pages: 352

ISBN-13: 1439838909

DOWNLOAD EBOOK

Sports nutrition has evolved beyond what to eat and how much to eat to now include the question of when to eat. A hot topic in sports nutrition, nutrient timing is a dietary concept that takes into account time as a missing dimension in athletic performance and recovery. Not only is the consumption of nutrients in ideal amounts and proportions impo

Strength Training
Strength Training

Author: Cleber Ferraresi

Publisher:

Published: 2015-01-01

Total Pages: 197

ISBN-13: 9781634841573

DOWNLOAD EBOOK

Before thinking about which exercises, frequency and intensity should be used in strength training programs to achieve muscle strength, promote a healthy lifestyle, hypertrophy or improve athletic performance, we should understand firstly how a muscle contraction happens. The aim of this book is to provide you with a basic to advanced understanding about several physiological systems involved in muscle contraction: physiological adaptations for exercises, especially strength exercises; molecular responses; methods of training; nutrition and muscle performance; muscle recovery; benefits of strength exercises to human health; and which drugs are commonly used for doping in different sports. Chapter One of this book will review all of the most important cells, structures and processes involved in muscle contraction, such as neurons cells, synapses, motor units, general and molecular mechanisms of muscle contraction. Chapter Two will describe the most important bioenergetics pathways of energy supplies required for muscle contraction. After understanding how muscle contraction happens and how energy is supplied, the reader will discover principles, methods and physiological adaptations of skeletal muscles to strength trainings within Chapters Three, Four and Five. In particular, Chapter Four will provide a friendly and detailed account of molecular adaptation in skeletal muscles to different exercises, discussing differential gene expression and the effects of different exercises in different populations and disorders. This book also points out a very important and detailed factor concerning cryotherapy in Chapter Six, one of most common strategies used to promote muscle recovery. Specific orientations regarding nutrition and muscle performance are presented in Chapter Seven, while doping and different drugs used to increase muscle performance in several sports introduce Chapter Eight. Finally, Chapter Nine describes the benefits of strength training to diabetic, hypertensive, obese and myopathic patients. We strongly believe that all knowledge within this book is essential for all professionals working to promote the health of patients and increase physical performance of athletes or their clients, as well as for all people linked to sports and physical activity in some way.

Timing Resistance Training
Timing Resistance Training

Author: Amy Ashmore

Publisher: Human Kinetics

Published: 2019-07-02

Total Pages: 249

ISBN-13: 149259136X

DOWNLOAD EBOOK

Since periodization training’s emergence in the 1950s, sport scientists have known that timing is one of the most critical programming variables influencing peak athletic performance. Modern research has taken the application of timing to exercise programming in a new direction, discovering the existence of time clocks inside each of the more than 600 skeletal muscles. Timing Resistance Training examines how these internal clocks use cues provided through exercise programming to regulate physiological processes for better performance. Not just another periodization book, Timing Resistance Training teaches you how to manipulate muscle clocks to train and perform at your best every day—right down to the specific time of day that is best for your body. You will learn to view the muscles as proactive independent physiological systems that can be trained to “think” by delivering timing cues to muscles that tell them when to activate key physiological actions that influence the entire body. Then you will learn how to cue those internal clocks with purposeful training methods like biomechanical pairing of exercises, complex training, and concurrent training. The book addresses rest as an integral training variable and explores the timing of activity–rest cycles versus recuperation only. The text also discusses the concept of undertraining, an intentional program design adjustment that uses the ability of muscle to anticipate training. The final chapters offer tools to create your own training programs for strength, power, and flexibility. These chapters include sample single-session workouts, weekly workouts, and long-term programming routines. With Timing Resistance Training, you can become more purposeful in planning and better utilize strategic timing to get the most out of muscles clocks and achieve optimal performance. Earn continuing education credits/units! A continuing education exam that uses this book is also available. It may be purchased separately or as part of a package that includes both the book and exam.