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Nutrition as a means to improve physical performance and recovery is nothing new. Scientific research is constantly enabling us to positively affect the performance athletes have in training and competition. Getting the most out of training sessions is by far the best method to improve performance. Better methods of fueling can dramatically improve available energy and recovery, thus allowing a constant improvement in training focus and intensity. Especially for athletes who train multiple times in one day or those who train at night and then again early the next morning, superior recovery is crucial. The ability to come back later in the day and attack the training session with the greatest intensity possible can make or break the results. Essentially, this is what victories are made of.

CARBOHYDRATES
It is critical to have the appropriate energy available for proper performance of training. Low glycogen levels have been associated with poor performance, focus, and intensity during athletic endeavors [1-11]. Having sufficient stores of glycogen can lead to a decrease in the rate of perceived exertion (RPE) and increased endurance, even without typical carbohydrate loading [12]. These findings are not just limited to endurance activities however. They are very much relevant to strength training and other activities that last as little as 30-minutes [2,6,7,8,13]. The ability to maintain training intensity, due to a variety of reasons, can be significantly diminished if glucose availability is hindered.

Perhaps the best method to increase glucose availability during exercise is consuming a carbohydrate solution immediately prior to and during exercise. This works especially well if prior meals consisted of relatively low carbohydrate levels. The circulating nutrients go beyond just giving energy for performance.

Low levels of muscle glycogen lead to a greater degradation of muscle protein [14,15]. Some of the amino acids are used directly as utilizable fuels. Others are converted to alanine, via glutamate. Alanine, pyruvate, and lactate are used for gluconeogenesis to fill the void for glucose created by insufficient dietary consumption. If the void is great enough, amino acids can account for up to 10% of the total energy metabolism during exercise [16]. The direct use of leucine and other amino acids for fuel puts a carbon strain on the TCA-cycle, which is used to maintain the increased energy demands of exercise. In return for increased muscle protein catabolism, performance is severely limited and losses of excess muscle protein will occur, thus increasing the recovery period.

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To take advantage of the protein sparing effects from glucose availability, the ingredients in Vendetta™ by Xtreme Formulations™ should be consumed immediately prior to and/or during training [10]. The moderate and fast acting carbohydrates allow for relatively quick availability and use. High levels of slow digesting carbohydrates can have a negative impact upon performance. Large amounts of fiber and sugars, such as lactose and fructose, can create a strain on the metabolic system. These have very slow times to digestion and ultimately for utilization. While in the stomach and small intestine, they compete with the exercising body for water, blood flow, and energy. The end result is an upset stomach and poor performance.

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