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Energy Systems & Peak Performance

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					                                                Presented by Daniel Toriola


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                                              Energy Systems & Peak Performance
                                                               By Neal Spruce



    Copyright (c) 2009 Neal Spruce

Maximizing Energy Stores Helps Delay Fatigue

In order for our bodies to utilize the energy stored in food, we must first extract it through digestion and
store it so we can continually draw on it to produce the energy molecule that drives all movements of
the body - ATP. In other words, we consume energy, store it, use it and deplete the supply. Once we
eat the cycle begins again. The goal of the athlete is to have a relatively empty stomach while the
energy stores are full at the start of competition or training. Following a specific eating pattern can
maximize the storage and production of energy. By properly loading your energy systems
(phosphocreatine and glycogen) that are rapidly depleted during exercise, you can delay fatigue and
optimize performance during activity.

Phosphocreatine Energy System

Fully loading the phosphocreatine energy system is important to athletes who perform high intensity
(anaerobic) activities such as weightlifting, certain track events, football or other sports that include
sprint-type activities. This system is responsible for producing the ATP that is used during the first
10-15 seconds of strenuous movements, after which the stores are depleted. Creatine phosphate is a
naturally occurring compound used in this system to maintain ATP production. By loading as much
creatine as the system will hold, we can delay depletion and speed up the regeneration of ATP.
Enhanced performance in certain sports is realized if this is done. Weight gain due to water and
increased muscle size are common with creatine use and may be beneficial for certain athletes.
However, in some sports, any potential benefits from creatine use may be offset by weight gain. To
load the phosphocreatine system, it would be necessary to consume unrealistic quantities of meat to
achieve maximum levels. Because this is impractical, supplementation has become the preferred and
acceptable method. Hundreds of research studies have established the safety and performance
benefits of creatine supplementation. To date, there is limited information regarding the use of creatine
among youth athletes and therefore it's not recommended for this group. Below you will find the
position that the International Society of Sports Nutrition takes on the use of creatine supplements:

It is the position of the International Society of Sports Nutrition that the use of creatine as a nutritional

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supplement within established guidelines is safe, effective, and ethical. Despite lingering myths
concerning creatine supplementation in conjunction with exercise, CM (creatine monohydrate) remains
one of the most extensively studied, as well as effective, nutritional aids available to athletes. Hundreds
of studies have shown the effectiveness of CM supplementation in improving anaerobic capacity,
strength, and lean body mass in conjunction with training. In addition, CM has repeatedly been
reported to be safe, as well as possibly beneficial in preventing injury. Finally, the future of creatine
research looks bright regarding the areas of transport mechanisms, improved muscle retention, and
treatment of numerous clinical maladies via supplementation.

Glycolytic Energy System Glycolysis is the breakdown of stored carbohydrates (glycogen) for energy.
This system is directly responsible for the production of ATP during moderate to high-intensity exercise
longer than 10 to 15 seconds and also helps fuel endurance activities. Filling this system to capacity
can dramatically delay the onset of fatigue for almost all training/events lasting longer than one hour
including repeated short bouts of high intensity activity (e.g. soccer, football, basketball, etc.). This
translates into less fatigue, higher quality workouts and improved performance. The quantity, type
(whole food vs. liquid) and timing of carbohydrate intake must all be considered in order to fill this
system without experiencing stomach upset or other adverse effects. Appropriate pre and post-training
snacks can effectively top off energy stores and maximize recovery. Among trained endurance
athletes, carbohydrate loading is common practice because of the proven performance benefits.

Below is a basic outline on meal timing and carbohydrate amounts per pound:

Pre & Post-Training/Event Snacks

- Your pre-training snack should be consumed 10-40 minutes before activity. - Your post-training snack
should be consumed immediately after the workout or event. - The pre/post snack is usually in liquid
form but you may substitute solid meal. replacements (bars) based on preference, venue and/or
convenience, any other appropriate foods (carbohydrate higher than protein with low fat). -
Carbohydrate in a pre/post snacks can range from 0.25 grams to 0.5 gram per pound of bodyweight (¼
to ½ gms/lb). Higher end of the range for long endurance-type activities and lower for strength training
or workouts lasting less than an hour.

Large Pre & Post-Training/Event Meals

- Your large pre-event meal should be eaten approximately 2-3 hours before major activity. - Your large
post-event meal should be eaten 1-2 hours after major activity depending on post-training snack (1
hour for
Early Morning Training

- If you train soon after rising and have no time for complete digestion of a large meal, make sure you
consume a large pre-training type meal as your final meal of the previous day and consume only the
pre-workout snack before your workout

By knowing the energy system(s) you use during workouts and events, and properly maximizing your
energy stores, you can effectively delay fatigue and reach your peak performance.



Neal Spruce is chairman of the board for the prestigious National Academy of Sports Medicine (NASM)

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                                              Presented by Daniel Toriola


and founder dotFIT, LLC. Neal is a fitness specialist, author, licensed teacher, researcher,
bodybuilding champion, personal fitness consultant and speaker. dotFIT is the leading online fitness
and weight loss program. http://www.dotfit.com




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                                     Turning Down Time into Peak Performance Gold
                                                              By Bob Urichuck



 Every business has it's highs - peak performance times, and lows - low performance time, it's ups, and
downs and it's ins and outs.

To succeed in business, you need to know when it is peak performance time - the highs and the ups
and when it is low performance time - the lows and the downs. Then, and only then, can you strategize
to turn down time into peak performance gold.

Let's start with the highs, peak performance activities. The most obvious high, or peak performance
activity in my business, the speaking business, is regularly getting up in front of a group of people and
speaking my passion, sharing my knowledge, growing people and being gratefully applauded.

There are other highs in this business, but as part of nature's balance there are also some low's, low
performance activities.

The low performance activities that I am talking about is doing the stuff we don't like to do, when I am
not speaking, or when you are not doing what your passion is in your business.

Things we do not get paid for directly. Things like marketing and sales, networking, research,
administration, data base management, program development or simply writing articles.

If you don't like doing any of these things, or don't hire someone to do it for you, you can remain in low
performance, financially and spiritually.

Using your time wisely leads to peak performance. If you are not speaking, or doing what you most
love to do in your business, what are you doing to grow your business into the future?

Have you taken the time to produce a business plan? What are your short term and long term
objectives? What is your action plan? What are you doing about it? What are your daily disciplines to
peak performance?

The more you do, the more positive the mind remains and the closer you get to peak performance.
Everything comes in direct proportion to the effort excerpted. Do nothing and you worry and get
depressed which leads to low performance. The more you do, the more you reach peak performance
and gain financially and spiritually.

Like any business we also have our ups and downs. There are times of the year when business is up
and other times when it is down. For most speakers December 15 to January 15 and for a good part of
the summer months, business is down.

It is between these periods that business can be booming. When business is booming we are on a
high - we can be at peak performance.

When it is down, we don't have to be at low performance. It is when business is down, that we can
produce peak performance gold, if we want to bad enough.


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It is during these down times that we can rest, plan, write and do other activities. This is the time to be
planting peak performance gold seeds, to harvest financially and spiritually during peak performance
activity times.

It is during down times that you should be doing the things you don't always enjoy doing. In my case I
write.

Writing articles, booklets and/or books. Why? There are a couple of reasons. First the obvious. As an
author, you gain credibility. With credibility comes respect and media attention. Media attention can
help you build your speaking business and allows you to increase your peak performance and fees, if
you are good. Of course there is also back of room sales revenue. This is the financial peak
performance reason why speakers write.

The second reason I write during down times is for spiritual reasons. Writing reinforces the message
within me and keeps the mind busy and focused. It is this focus of keeping the mind on desired
outcomes, resulting in peak performance, and prevents down time negativity from entering.

Lack of focus and an idle mind invites negativity - low peak performance. Avoid low performance by
keeping focused and busy - doing what you have to do, even when you don't want to do it - that is the
definition of discipline.

The Bottom Line: As a speaker, entrepreneur or employee, you must know your vision and walk your
talk, even during down times, to maintain peak performance.



Bob Urichuck is an International Speaker, Trainer and Best-Selling Author. Learn personally from Bob
in the areas of Sales, Motivation, Leadership and Team Skills. Bob presents a series of great ideas
and strategies with combination of facts, humor, and practical concept in a high-energy and
self-discovery process that you can apply right away to achieve results. Subscribe to Bob's Free
Newsletter, worth $297, visit http://www.BobU.com Now!




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