#51 Good to Go Part I - Book Summary

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. -------------------------- 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 If you enjoyed this podcast make sure to check out our other content on our other platforms: Website: https://wisewords.blog/ Instagram: https://www.instagram.com/wisewords.blog/ Twitter: https://twitter.com/wisewordsblog Facebook: https://www.facebook.com/WiseWordsBlog