Optimal Muscle RecoveryOffers readers a head start with the R4 System, a programme developed from research on muscle performance and recovery. This guide stresses the importance of energy replacement during and after exercise to extend endurance. It focuses on minimizing and repairing exercise-induced muscle damage. |
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Contents
Muscle Performance Basics | 5 |
The R4 System for Peak Performance | 51 |
Going the Extra Mile | 105 |
Copyright | |
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Common terms and phrases
activity Adenosine triphosphate aerobic aerobic metabolism amounts antioxidants Applied Physiology athlete's athletes body weight body's bone caffeine calcium calories carbo carbohy carbohydrate loading cause Chapter cise ciwujia competition consume cortisol creatine decrease dehydration depletion diet dietary drate effects electrolytes endurance energy production enhance enzymes essential exer fatty acids fluids foods free radicals free-radical damage fuel function glutamine glycemic index glycogen glycogen stores guidelines hormone immune system important increase insulin intensity Journal of Applied lactic acid levels liver magnesium maintain massage metabolism milligrams minimize molecules muscle cells muscle damage muscle fatigue muscle fibers muscle glycogen muscle protein muscle soreness muscle tissue nutrients oxygen pathway percent performance post-exercise potassium pyruvate repair replenish glycogen sauna skeletal muscle sodium sports drink sports nutrition stress stretch supplementation sweat tein tion training session vitamin E vitamins and minerals women workout