Hello Wise Wordians,

Welcome back to another episode of ‘Wise Words Book Summaries’.

This week we are summarising ‘Good to Go’ by Christie Aschwanden which explores the science of recovery and performance, removing popular myths that have become so prevalent in today's society.

In this episode, we cover topics such as:

What is recovery and how has the meaning of the word changed over time
What is good science
The paradigm of ‘recovery’
Do we need sports drinks to replenish our electrolytes?
Do sports drinks even work?
Is there such a thing as a metabolic window (nutrient timing)?
What good is ice/ cold therapy?
Can we increase blood flow with recovery products?

If any of these topics sound interesting to you then make sure to give it a listen, and if you enjoy what you hear, why not leave us a like, subscribe to our channel, or even better, let us know your thoughts in the comment section below, your feedback means so much to us and helps to improve our podcast.

Furthermore, if you fancy implementing any of the actionable ideas we mention in this episode, head on over to our website at wisewords.blog where the ‘Good to Go’ book summary will be waiting for you.

We hope you enjoy it.

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Chapters:
00:00:00-Intro
00:00:16-Overview
00:02:07-The new buzzword-'Recovery'"
00:09:53-The Recovery Arms Race
00:17:03-Is Beer a good recovery drink? (Chapter 1)
00:20:48-Christie’s Beer Study
00:21:49-Deconstructing the study issues
00:25:57-Doing good science
00:30:13-Alcohol and Strength Training
00:36:34-What Christie Took Away from this Study
00:38:21-Gatorade (Chapter 2)
00:38:48-The Story of Gatorade
00:40:40-Marketing a Need
00:44:45-Do we need sports drinks to replenish our electrolytes?
00:46:45-Athlete Endorsement
00:49:33-Do Sports Drinks Work
00:58:07-Where Marketing Meets Science
01:02:54-How to Hydrate
01:07:20-Does it Matter What Colour Your Pee Is?
01:10:32-Nutrient Timing (Chapter 3)
01:15:15-The metabolic window of opportunity
01:18:02-The new Recovery Paradigm
01:22:51-So does this window exist?
01:30:02-The power of listening to your body
01:33:57-Ice/Cold Therapy (Chapter 4)
01:34:08-RICE (Rest, Ice, Compression, Elevation)
01:38:23-The Case Against Ice
01:40:39-The Case for Ice
01:44:06-Cryotherapy
01:51:21-Increasing Blood Flow (Chapter 5)
01:52:45-Lactic Acid
01:55:30-Infrared Therapy
01:58:29-Massages
02:01:14-Foam Rollers and Massage Balls:
02:04:58-How to facilitate blood flow:
02:05:45-Calming the senses (Chapter 6)
02:06:25-Psychological Stress
02:12:51-Debrief

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