PDF Ê BOOK Good to Go

TEXT Good to Go

PDF Ê BOOK Good to Go ó In recent years recovery has become a sports and fitness buzzword Anyone who works out or competes at any level is bombarded with the latest recovery products and services from drinks and shakes to compression sleeves foam rollers electrical muscle stimulators and sleep trackersIn Good to Go acclaimed FiveThirtyEight science writer ChrAnden takes readers on an entertaining and enlightening tour through this strange world She investigates whether drinking Gatorade or beer after training helps or hinders performance; she examines the latest trends among athletes from NFL star Tom Brady’s infrared pajamas to gymnast Simone Biles’ pneumatic compression boots to swimmer Michael As an aging athlete in uotes because well I'm an amateur at best I've racked up my fair share of injuries at this point Both legs shoulder elbow rib Achillesbasically as time goes there's just and stuff that aches I get out of bed in the morning and it sounds like what I imagine it sounded like when Rocky got out of bed after Rocky III the one where he let Mr T punch him in the face a handful of times a decision that probably made him feel pretty tough at the time and the next morning I imagine he was like Hmmmaybe I should've just let him hit me like 7 times in the face as hard as he couldSo I read this book and it's not good news people If you are using any recovery methods you like stop reading this review and don't read this bookStill hereOkay here are things that do not work probably don't work or only work through placebo effectHydration Gatorade all that shit doesn't do suat You'll hear a lot about how you should drink a shitload of water but it turns out that overhydrating is a bigger issue than underhydrating multiple marathoners have died from this in recent years and that adage about By the time you're thirsty it's too late is total bullshit Thirst is an excellent indicator of your hydration needs Oh and I did feel a little vindicated because you don't need a water bottle for like a 5 mile run You can go without just fine Anyway sports drinks salt tablets beers all of that is bogus Just eat food and drink water and you'll be fine Vitamins Most of us have heard that vitamins mostly get peed out This is partially true but the important truth is that you should be getting your vitamins from food rather than supplementing Most people take vitamins because they assume they're missing some vital nutrient otherwise and this is usually incorrectSupplements Good god don't take these This is one of the few things in the book that crosses over from worthless to likely harmful Especially if you're in competition as a lot of supplement companies use additives that are controlled substances Plus again it's best to get your calories vitamins and nutrients from real food as much as humanly possible Also supplements are not controlled by the FDA becauseI don't know why So not only are they likely unhelpful they might actually make you worseIce Doesn't really do much May lessen pain but may also lessen adaptation which results in muscle growth so it's useless at best harmful at worst Cryotherapy also seems to be totally bogusHeat Maybe works But probably doesn't do anything All that infrared shit is crazy by the way That is junk science at its finestPowerbars This includes most foods designed for athletes They aren't as good as real food They just aren't It's always been a dream of mine to eat like one bar in a day and be good to go but that's not happening and it makes sense We're talking about all of human evolution creating a system that allows us to thrive on real food and now we've been trying to game the system for maybe 2 generations Not likelySleep This is the one thing that seems definitively to work I just watched the Iron Cowboy documentary and I think the biggest mistake that his coachesteam made was not planning out his sleep a little better On a good night it seemed like he was getting 5 hours and that's just not enough I've done a little research on sleep and it seems like the best thing you c

EBOOK Ò ç Christie Aschwanden

In recent years recovery has become a sports and fitness buzzword Anyone who works out or competes at any level is bombarded with the latest recovery products and services from drinks and shakes to compression sleeves foam rollers electrical muscle stimulators and sleep trackersIn Good to Go acclaimed FiveThirtyEight science writer Christie Aschw OK OK I admit it Earlier this year as an aging very much recreational but nonetheless too often competitive endurance athlete using the term in the most expansive sense who thinks nothing of tryingbuyingconsuming the latest gel or energy bar or protein shake and fantasizes about a weekly sports deep tissue massage who has in my second half century done than my fair share of complaining about how much slowly I recover from exertion at the urging of a relentlessly curious research oriented colleague broke down and bought a couple pair of compression tights which I've experimented with wearing after longer bicycle rides or particularly intense workouts They're uncomfortable I don't like them and I can't believe they're doing me any good But should I wear them anyway if so many people and credible sources recommend them Which must be why this book having recently arrived on my library's new book shelf caught my eyeOK first things first this book isn't for everyone but it was definitely for me The author is a serious and seriously successful competitive multi sport athlete although apparently many of her most competitive days are behind her And she can write and she's experienced and uite polished at explaining science to laymen and sophisticated readers So to my mind she was the right oracle to deliver whatever prophesies one takes from this work Sorry no spoilers here And she did her homework collecting a lot of domestic and foreign research and interviewing a lot and I mean a lot of people Moreover it's a serious book even if it's sprinkled with plenty of levity in that it's full of footnotes if you want to read and wraps up with a helpful index On the one hand I read it surprisingly uickly On the other hand given the cumulative content I thought the author could've got to the same place in 50 100 fewer pages Then again it wasn't like I got bored in the least reading it soNext the full title is a winner particularly the subtitle because if there's one thing I really came to believe from the book it's that athletic recovery is indeed a very strange science Reader's nit my long term highly credentialed physical therapist long ago recommended arnica a popular herbal remedy for some of my aches bumps and bruises Despite my initial skepticism I've found it surprisingly effective so I was disappointed and a little surprised that the author never mentioned it Alas you can't have everythingOh and in case you're wondering will I continue to wear the compression tights I dunno; I'm waffling My guess is that if I'm really exhausted I might give 'em another try Only time will tell I just need to convince myself they're helping

Christie Aschwanden ç Good to Go BOOK

Good to GoPhelps’s “cupping” ritual; and she tests some of the most controversial methods herself including cryochambers float tanks and infrared saunasAt a time when the latest recovery products and services promise so much Good to Go seeks answers to the fundamental uestion Do any of them actually help the body recover and achieve peak performance I'm a bit of an athlete and worked as a personal trainer for awhile a thousand or so years ago it seems like sometimes It was a bit revelatory digging into this book and discovering how the author using rigorous research debunks the vast majority of 'recovery' therapies available to professional athletes as well as the 'couch to ouch ' type of athlete I did not give it four stars because I disagree with the author and her conclusions On the contrary I found it a fascinating read for the most part But the author in addition to being an accomplished multi sport athlete is a scientist and the in depth analyses she provides regarding various performance studies and methodologies can be a bit of a snooze What I expected to find was athletes in general in my case the aging athlete in the twilight of his competitive career would be able to prolong activity levels and maximize performance through one or a combination of therapiesstrategies researched by the author I thought wrong which is the point of the book Do you believe in RICE rest ice compression elevation therapy to assist recovery from sprains You're wrong In fact the guy who INVENTED the term RICE thinks it's wrong and science backs him up Do you think plunging yourself into an ice bath promotesspeeds recovery It doesn't How about the effectiveness of ibuprofen as an anti inflammatory Nope Infrared sauna Wrong and weird Cryotherapy Wrong weird and expensive Electrolyte laden sports drinks a la GatoradePowerade You're body doesn't need those as it's perfectly capable of maintaining homeostasis provided you are eating something and washing it down with water Supplements and dietary aids Unnecessary Post workout window for carbohydrate andor protein intake Also unnecessary What Ms Aschwanden makes abundantly clear is the concept of recovery has been hijacked by uestionable science what do you think the Gatorade Performance Laboratory promotes and a huge marketing blitz which preys on every athlete's desire to work out harder heal faster and maintain an edge over opponents The phenomenon is remarkably similar to all of the fad diet trends one can choose from like Keto and Adkins or the concept of 'cleansing' and 'detoxifying' which is what your liver and kidneys already do for youSo Does the author's research turn up an incredible combination of therapies which are capable of enhancing recovery Read this book and find out for yourself because I'm not telling I will say Ms Aschwanden has pretty much blown apart my concept of recovery and laid out solid evidence to back up the demolition If you're pressed for time or you're just plain uncomfortable with science based factual reporting then read Chapter 11 Hurts So Good as it provides so than any other chapter pretty definitive answers