The R4 System is an important milestone in our understanding of
exercise physiology and is the basis of a new book, Optimal
Muscle Recovery by Dr. Edmund Burke (Avery Publishing).
Based on leading edge science, the R4 System establishes a new
model that explains how the interaction of key physiological and
nutritional factors enable muscles to operate at peak levels.
Equally important, the R4 System establishes four simple, practical
principles that every aerobic athlete can incorporate into his/her
daily training to optimize recovery and achieve full muscle
potential.
To understand why the R4 System represents a major
breakthrough, one must look at research in exercise physiology
conducted over the last 30 years. The first important milestone
was the finding in the late 60's that showed that fluid and
electrolyte replenishment play an essential role in muscle
performance before, during and after exercise. The second
milestone, in the 70's, defined the role carbohydrate
supplementation plays in extending endurance and speeding
recovery. These studies led to the technique of carbohydrate
loading.
In the 90's research conducted at leading universities has
significantly advanced our understanding of muscle physiology
and has identified additional factors that influence muscle
performance. This research has shown that:
Insulin stimulates the replenishment of muscle glycogen
stores and prevents protein breakdown
Insulin is so essential in the post exercise recovery process
that it can be termed the "master recovery hormone"
Protein and specific amino acids can enhance the insulin
response thereby speeding muscle recovery
Free radicals buildup (oxidative stress) is an important
component of exercise induced muscle damage
Anti-oxidants, amino acids and certain natural supplements
can help reduce muscle damage and prevent oxidative and
muscle stress
These scientific findings coupled with previous research on
hydration and carbohydrate utilization has led to a new model of
exercise physiology - the R4 System. The R4 System is based on
four core principles:
1.Restore electrolytes and water.
2.Replenish glycogen stores rapidly.
3.Reduce muscle and oxidative stress.
4.Rebuild muscle protein.
The R4 System provides simple framework for the aerobic athlete
to optimize muscle performance and speed recovery.
How the R4 System Enhances Aerobic Performance
By understanding the science behind the four principles of the R4
System and how they interrelate, the aerobic athlete can make
enormous strides in improving individual performance.
1. Restore Electrolytes and Water
Fluid and electrolyte restoration is the
cornerstone of the R4 System and should
be the cornerstone of any training
program. Fluid and electrolyte
replenishment is crucial in maintaining
cardiac output and regulating body
temperature during exercise. Elevations
in body temperature can sharply impair
performance. Studies have shown that
fluid replacement must occur both during
and after exercise. Electrolytes, now
usually added to sports hydration drinks,
can accelerate rehydration by speeding intestinal reabsorption of
fluids and improve fluid retention.
2. Replenish Glycogen Stores Rapidly
The role carbohydrate plays as a fuel
source during exercise has shaped
modern sports nutrition. Early studies
primarily focused on replenishment of
glycogen stores by consumption of a
carbohydrate supplement both during
and after exercise. Carbohydrate
supplementation stimulates insulin, a key
element in the glycogen replenishment
process. Insulin has two major roles: (1)
Facilitates the transport of glucose into
the muscle cell; (2) Stimulates enzymes
responsible for the synthesis of glycogen
from glucose.
Recent studies have extended our
understanding of how glycogen is replenished. A post exercise
carbohydrate supplement composed of high Glycemic Index
Carbohydrates (such as simple sugar) is more rapidly transported
into the muscle cell in the critical post recovery period. Enzymes
responsible for manufacture of muscle glycogen are maximally
stimulated 0-2 hours after exercise. Therefore it is essential that a
carbohydrate supplement be taken in this time frame to optimize
recovery.
Even more significant are research findings showing that protein
and the amino acid, arginine, when combined with a carbohydrate
supplement can strongly stimulate insulin levels in a synergistic
fashion. The ratio of carbohydrate to protein is extremely important
to obtain this synergy. The Optimum Recovery Ratio (OR2) should
be 4:1 (four grams of carbohydrate to one gram of protein.) By
further stimulating insulin with protein and arginine, muscle
glycogen is restored quicker. The result - improved performance
and a faster recovery.
Insulin, the "Master Recovery Hormone"
Investigators have shown the importance of carbohydrate
supplementation in improving performance. The regulator of
glycogen replenishment is the hormone insulin which increases
the transport of glucose from the blood into the muscle and
stimulates the enzyme responsible for the conversion of glucose
into glycogen. Recent research has shown that insulin is so
important in recovery from exercise that it should be termed the
"master recovery hormone". In addition to its vital role in glycogen
replenishment insulin helps rebuild and maintain muscle protein.
These studies demonstrate that insulin:
stimulates the transport of amino acids into the muscle. By
increasing the cell's amino acid levels insulin speeds the
protein rebuilding process following exercise.
blunts the rise in cortisol following exercise. Cortisol is the
hormone responsible for protein breakdown. By decreasing
cortisol levels, insulin helps maintain muscle protein.
This research also calls into doubt the usefulness of products
based on the 40-30-30 formula. Since these products reduce
insulin levels, they may actually slow the recovery process.
3. Reduce Oxidative/Muscle Stress
The muscle cell undergoes
considerable trauma during
exercise. This trauma leads to
soreness and rebuilding of
muscle post exercise. It is only
recently that the causes of
oxidative and muscle stress have
been better defined. During
exercise there is a buildup of free
radicals. Free radicals are largely
responsible for damage to the
muscle cell membrane. In
addition to free radical buildup,
exercise stimulates cortisol; the body's stress hormone. Cortisol
increases the breakdown of protein. A third consequence of hard
exercise is a negative effect on the immune system.
As researchers better understood the causes of muscle stress,
they have identified agents to help minimize it. Vitamin C and E
are strong anti oxidants shown to reduce free radical buildup
during exercise. Insulin has been shown to blunt the cortisol rise
normally seen during exercise thereby helping maintain muscle
protein. The natural herb, ciwujia as well as the amino acid
glutamine have both been shown to stimulate the immune system.
In addition ciwujia reduces overall stress by lowering heart rate
during exercise. Reducing muscle damage, bolstering the immune
system and preventing soreness results in a faster recovery and
the ability to maintain a higher training level.
4. Rebuild Muscle
Immediately following exercise a
rebuilding process is initiated to
repair muscle proteins damaged
during exercise. Recent evidence
suggests that insulin is a strong
stimulus of the muscle rebuilding
process by increasing amino acid
transport into the muscle and by
preventing the breakdown of
protein. This interrelationship
between glycogen replenishment,
insulin and muscle rebuilding is a
cornerstone of the R4 System.
A second aspect of the rebuilding process is the need for protein,
glutamine and branched chain amino acids. Protein not only
stimulates the replenishment of glycogen stores by activating
insulin, but also provides the essential building blocks for muscle
repair.
The Development of Endurox R4
In 1997, leading exercise physiologists met in Colorado Springs,
Colorado to review the latest studies on exercise performance
and to formulate a new sports nutrition product based on the R4
System. These experts speculated that such a product would offer
major advantages over the wide array of sports nutrition products
and drinks because it would:
Significantly improve endurance
Protect the muscle cell from post exercise muscle damage
by preventing free radical buildup thereby accelerating
muscle recovery
Stimulate insulin response thereby speeding the
replenishment of muscle glycogen stores enabling a faster
recovery from exercise
Facilitate the rebuilding of muscle tissue damaged as a
consequence of exercise
Endurox R4
Formulation
Restores
Electrolytes
Replenishes
Glycogen
Reduces
Muscle
Stress
Rebuilds
Muscle
Potassium,
Sodium
Magnesium
High Glycemic Carbohydrate
Carbohydrate/Protein (OR2=4:1)
Arginine
Vitamin E
Vitamin C
Ciwujia
Glutamine
Branched Chain AA
Whey Protein
Two trials were fielded to determine if a drink based on the R4
System would deliver these benefits. The results from the two trials
are powerful proof that the R4 System can improve muscle
performance and facilitate recovery following exercise. The
researchers found that the Endurox R4 Performance/Recovery
drink when compared to Gatorade:
Increased mean performance up to 55%
Reduced total free radical buildup by 69%
Stimulated insulin levels by 70%
Decreased mean heart rate
Produced equivalent rates of rehydration
Decreased creatine kinase a marker of muscle damage by
36%
The results obtained in the exercise physiology laboratory have
important implications for the aerobic athlete or any athlete
engaged in team sports. Endurox R4 is more than a sports drink. It
is an advanced nutritional system proven to dramatically enhance
exercise performance and speed recovery.
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As a healthcare practitioner, I believe that preventive care is of the utmost importance in helping people achieve their health goals. Education:Wright State University:Cleveland Chiropractic College National College post Graduate Studies.
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