Recover And Reap The Rewards.

Recovery = strength, not weakness!

Recovery is a vital part of effective training, so don’t overlook it! Recovery between training sessions is essential to ensure tissue damaged during exercise is suitably repaired and ready to deliver total energy output in the next session.

Recovery is not just about lazing around and waiting for muscles to repair themselves though, it’s about taking the precise nutrients you need to make sure your hard-working muscles get all the support they need to heal and regain maximum capacity.

Often the difference between successful and non-successful athletes is not just their athletic ability, but also how well they recover. Over-training syndrome can more accurately be thought of as under-recovery syndrome. That is, if you are not recovering properly between sessions, your performance will deteriorate and consequently, fatigue and poor performance can result. Enhancing your recovery potential will allow your body to perform at its best every session.

4R system for optimal recovery:

Recovery has been formulated into what is known as the '4R' system:

4R system for optimal recovery: 1. Restore electrolytes

During exercise it is often impractical to be able to replenish all the fluid and electrolytes lost whilst training so it is crucial to restore them once you’ve finished. Without sufficient water and electrolyte intake, dehydration will occur which results in an increase in body temperature and loss of performance. When trying to replace your electrolytes, there is more required from a formula than just salt (sodium chloride), a good electrolyte replacement formula must contain adequate levels of magnesium and potassium as well.

4R system for optimal recovery: 2. Replenish glycogen

During vigorous exercise, glycogen is utilised as the main fuel source in the muscle for energy. Glycogen is stored within the muscles and liver and is converted into glucose for extra energy during intense exercise. After intense competition or training, glycogen stores will become depleted. It is essential therefore, to replenish these levels as soon as possible to ensure you have sufficient levels of glycogen for the next session. Research has shown that the best way to do this is by consuming a balanced mix of easily digested carbohydrates and protein within two hours after exercise.

4R system for optimal recovery: 3. Reduce muscle stress

During intense training, damage will occur to muscle fibres. This damage cannot be avoided and is completely natural, however, if not sufficiently repaired, it can cause prolonged muscle soreness and consequently can impair physical performance in the long-term. The best way to reduce this muscle stress is to consume easily absorbed protein soon after training to provide amino acids to strengthen damaged muscle fibres, so your muscles can deliver maximum strength next time.

4R system for optimal recovery: 4. Rebuild muscle protein

As we’ve just discussed, during strenuous or prolonged exercise muscle damage can occur, and some amino acids will be released from the muscle and converted to glucose to be used as fuel. This process is known as catabolism, and is detrimental to recovery and muscle gain. Supplementation with hydrolysed lactalbumin and carbohydrate can minimise this catabolic activity – in particular, consuming protein delivers the amino acids to repair muscle damaged during training. Glutamine is an amino acid of particular importance in recovery because it helps to increase glycogen storage and reduces the catabolic effects of over-training. After intense exercise, glutamine levels will become depleted which will prevent damaged tissue from recovering effectively, so supplementing with extra glutamine can improve recovery.

Want to optimize your recovery?

Delivering nutrients essential in all four stages of recovery, Endura Opitmizer is your first choice supplement for faster recovery and to keep training at maximal capacity. Endura Optimizer is a scientifically advanced nutritional protein, carbohydrate, vitamin and mineral supplement to assist the maintenance of peak performance. Endura Optimizer contains:

  • Correct ratio of electrolytes as found in muscle cells to ensure sufficient re-hydration;
  • Hydrolysed lactalbumin – a specific whey protein extract, has been pre-digested to form a complex of di- and tri-peptides for rapid absorption; and
  • Easy-to-digest carbohydrates and protein to enhance glycogen synthesis.

Create better results with creatine plus!

Endura Creatine Plus is another excellent addition to your supplement regime. This scientific combination of Creatine, Glutamine and beta-Hydroxy beta-Methylbutyrate (HMB) will provide nutritional building blocks for your recovery. Endura Creatine Plus is useful either before, during and/or after sustained strenuous exercise to help increase lean body mass and muscle strength because:

  • Supplementation with creatine monophosphate increases endogenous creatine phosphate levels which facilitates the body’s synthesis of muscle proteins;
  • Using glutamine in conjunction with carbohydrates and proteins further improves glycogen synthesis and enhances muscle recovery, and prevents catabolic tissue destruction; and
  • HMB is an anticatabolic nutritional factor which helps promote muscle mass and helps reduce the risk of exercise induced damage.

Without adequate recovery, you can’t deliver your best!

Taking Endura Optimizer and Endura Creatine Plus allows you to get all the nutrients you need to give more each session and recover better every time. So all you need to do now is keep applying yourself, and always keep in mind that if you want to achieve your best, recovery is the key!