TORQ Recovery
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Multiple-Transportable Carbohydrates

Whey Protein Isolate

Ribose, Glutamine, Vitamins and Minerals
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Silky Smooth
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Natural Flavours
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No Colours, Artificial Sweeteners or Preservatives
TORQ recovery now works alongside TORQ Recovery Plus+ as part of the TORQ Recovery
System and is a highly advanced post-exercise nutritional drink formulation that has been
designed to repair, recharge and refuel fatigued muscle tissue after heavy exercise. TORQ's
unique matrix of Glucose Polymers, Fructose and Whey Protein Isolate stimulate the rapid
absorption of carbohydrate to re-stock vital glycogen stores. TORQ's active ingredients, DRibose, L-Glutamine and blend of carefully selected vitamins and minerals work together to
repair and recharge over-stressed muscle fibres. We believe TORQ recovery to be the most
thorough and effective formulation of its kind on the market today - yet we flavour it
NATURALLY and use no colours or artificial sweeteners. There is not a single ingredient
within TORQ recovery's formulation that isn't derived from a NATURAL source, or doesn't
naturally-occur within the human body...
It is generally accepted that consuming Multiple-Transportable Carbohydrates and Whey
Protein at a 3:1 ratio immediately after exercise will speed up glycogen synthesis (see fully
referenced information below). In other words, it will help you to store carbohydrate more
effectively than consuming carbohydrate alone and/or waiting until 'glycogen storage'
window of opportunity has passed. It is also generally accepted that Whey protein is faster
acting, more soluable and absorbed/synthesised more any other kind of protein, thus it
provides the amino acids necessary for muscle repair with little delay. TORQ recovery
represents this 3:1 blend of Multiple Transportable Carbohydrates and high quality Whey
Protein.
It is TORQ's unique blend of D-Ribose, L-Glutamine, Vitamins and Minerals that sets it apart
from other recovery products on the market. L-Glutamine helps to protect the muscles from
catabolic (muscle degrading) processes after exercise and also strengthens the immune
system. D-Ribose re-charges the muscle cells after exercise so that they have the energy to
contract to their full potential within 24 hours, a process that would take up to 3 days
without supplemental Ribose. These are particularly expensive ingredients (they represent
about 50% of this product, yet are only 9% of the ingredient pool) and it is not unusual for
nutrition companies to claim that their products contain components like these, whilst
providing too small a dose to have a significant effect. Most other products don't contain
them at all. We do not believe in compromise, so every serving of TORQ recovery contains a
dose of D-Ribose and L-Glutamine that has been verified by the available research (see fully
referenced information below).
Finally, the vitamins and minerals we blend into TORQ recovery are comprehensive. Heavy
exercise takes an inevitable toll on the body and our recovery formulation wouldn't be
complete without a generous serving of these essential micro-nutrients.
So, there's a summary of the unique properties of TORQ Recovery, but please read further if
you really want to understand the science behind this product. No stone has been left
unturned and every decision we have made is substantiated by peer-reviewed, published
research.
The Science Behind TORQ Recovery’s Ingredient Matrix...
Replenishing carbohydrate stores: The body has a very limited amount of endogenous
carbohydrate, stored in the muscle and liver. In total these carbohydrate stores equate to
around 5% of the body’s total energy stores, however carbohydrate is the preferred fuel
source and during exercise can equate to over 50% (or more) of total energy expended,
depending on the intensity and duration of the exercise (1) . These limited stores combined
with a limited capacity to reabsorb carbohydrate can result in them becoming almost
completely depleted during an intense endurance training session or competition.
Once depleted, the body can replenish these stores in around 24hours to full resting levels,
provided sufficient carbohydrate is taken in (2), however this process can take much longer
if inadequate carbohydrate is consumed. Due to the time it takes the body to restock these
stores during heavy bouts of training and competition where sessions are completed with
limited rest and recovery, getting in sufficient fuel becomes critical to performance in
subsequent sessions and has been shown restore exercise capacity more rapidly (3).
Post exercise, there are two main phases to replenishing carbohydrate stores. Initially there
is a very rapid phase which occurs independent of the hormone insulin and lasts around 3060 minutes and this is followed by a much slower phase which can last several hours. During
this initial phase, the body is able to rapidly convert carbohydrate in glycogen thanks to an
exercise-induced insulin sensitivity. Delaying carbohydrate intake by 2 hours or more has
been shown to reduce the rate of carbohydrate storage (re-synthesis) by 50% (4) which is
not advisable with another competition or hard training session looming! It is therefore
important to make best use of this immediately after exercise by ensuring adequate
carbohydrate and this is why we recommend that TORQ Recovery is consumed within 15
minutes of finishing exercise.
So there is a well established need for carbohydrate post exercise, but how much is required
and in what form? Due to the limited timeframe in which the body is able to rapidly store
carbohydrate after exercise, it pays to make maximum use of this time and get
carbohydrate into the body as quickly as possible. The most effective way to do this is by
ingesting some fast absorbing (High Gylcocemic index) forms of carbohydrate to ensure that
it is delivered into the system quickly. High GI carbohydrates not only cause a rapid rise in
blood sugar by delivery carbohydrate quickly, but also after the initial ‘insulin independent’
stage of recovery provokes a rapid release of insulin (the hormone responsible for the
storage of carbohydrate) which further aids in the replenishment of the body’s endogenous
stores of carbohydrate.
Multiple-transportable carbohydrates: The speed of carbohydrate absorption can also be
further enhanced through the use of multiple transportable carbohydrates (i.e. two forms of
carbohydrate that don’t compete for absorption in the gut) such as Maltodextrin:Fructose
(as used in TORQ Recovery). Research by Wallis et al. (5) has shown that the use of Glucose
and Fructose combined can give glycogen re-synthesis rates comparable to some of the
highest reported in research. Further to this Decombaz et al. (6) recently demonstrated that
using Maltodextrin and Fructose post exercise resulted in a two fold increase in the rate of
carbohydrate re-synthesis in the liver, one of the major stores of carbohydrate. For short
term recovery this has massive implications as a faster re-synthesis rate of carbohydrate will
leave you fresher ready for the next training session/competition.
Continued carbohydrate consumption: In order to ensure maximum re-synthesis (storage)
rates, research has pointed towards consuming around 1-1.2grams per kg body weight (7, 8)
immediately after exercise. Anymore is unlikely to offer any further benefit and any less and
it will potentially compromise the effectiveness of your recovery. This initial feed should
then be followed up with regular carbohydrate feeding in frequent doses afterwards. This is
where TORQ Energy Natural Organic steps in as an easy way of increasing the carbohydrate
content of food. You can of course use normal food, but the convenience of a product like
TORQ Energy Natural Organic and the compact nature of the carbohydrate calories can
make it an attractive choice. So, after consuming a recovery drink straight after very heavy
exercise, especially if you plan to train hard the next day, aim to consume between 11.2grams of carbohydrate per hour for 3-4 hours. Research has also shown frequent (every
15-30minutes) provision of carbohydrate after exercise further stimulates the re-synthesis
of the body’s stores of carbohydrate better than at longer intervals, so little and often will
help aid the recovery process (9, 10).
The role of protein: Prolonged endurance exercise not only causes a strain on the body’s
carbohydrate stores, but also induces muscle damage and causes a breakdown of proteins
within the body. The addition of protein to a recovery drink can not only prevent the
breakdown occurring, but also increases the rate of post exercise muscle synthesis (11, 12),
having an anabolic effect through offering substrate for muscle repair and aiding training
adaptation. Protein synthesis and oxidation rates can be further increased through the use
of Whey isolate (the protein used in TORQ Recovery), a soluble protein that has a fast
intestinal absorption (13,14) further speeding up the rate of recovery.
Significantly also, the addition of Whey Protein to a carbohydrate recovery drink has also
been shown to elevate the circulating insulin concentrations and aid the storage of
carbohydrate in the muscle and liver further, with a comparatively lower dose of
carbohydrate (15,16).
D-Ribose is present within every living cell of the body and is used to manufacture ATP (the
energy currency of the cell) from scratch. Whilst the body can manufacture its own ribose
from glucose, this requires energy and is a very slow process. Research into ribose
supplementation (17,18) has proven that taking as little as 3-5grams per day will return
cellular levels of ATP to normal within 6-22 hours of exhaustive exercise. Without
supplementation, this is likely to take between 26 and 93 hours (this represents a 340-430%
improvement in recovery when supplementing with ribose).
Every cell in your body contains ATP (adinosine triphosphate), an energy-rich compound
that provides virtually all the energy needed to function on a second-by-second basis. When
ATP is broken down into ADP + Pi (adinosine diphosphate + inorganic phosphate) energy is
released and this is used to power all our bodily functions. Naturally then, it is the
breakdown of ATP within the cells of the working muscles that provides the energy for
exercise. Without it you wouldn't be going anywhere!
It is through the metabolism of carbohydrate, fat and protein that ADP + Pi is reformed to
make ATP. This ATP is then available to be used for muscular contraction. As the muscle
uses it, once again it will break down to ADP + Pi and so it goes on. When exercising, this
cycle rapidly and continually takes place in order to satisfy the substantial turnover of
energy required.
Research has shown that after maximal high load exercise, the pools of ATP and ADP + Pi in
skeletal muscle cells are reduced by as much as 20-28 percent. The mechanisms behind this
are rather complex and involve the loss of a compound called AMP (adinosine
monophosphate). However, the net effect is that the overall pools of ATP and ADP + Pi
within each cell is reduced, which seriously limits their energy potential. It doesn't matter
how much carbohydrate you ram into your body, if these nucleotide levels are low, you're
not going to have the raw materials available to produce power effectively. To further
compound the problem, once AMP has left the cell, there's no getting it back and so ATP
and ADP + Pi levels will remain low, perhaps sinking further if another high intensity bout of
exercise is experienced.
It’s worth noting that most of the studies in the Sports Science arena have tested D-Ribose
supplementation in relation to improvements in muscular power and they have drawn a
blank. This is correct and there’s no evidence that D-Ribose will make you stronger. Its
effects on cellular recovery (returning strength levels to normal after heavy exercise)
however cannot be denied – it’s a physiological fact. TORQ recovery contains the full
research-recommended dose of D-Ribose (3-5 grams depending on body size). 3% of TORQ
Recovery’s ingredient matrix is D-Ribose.
L-Glutamine is the most abundant amino acid in the body, in a large part because it is
needed a lot by the brain, intestines, kidneys, lungs and immune system and also because
you can manufacture your own. It is actually termed a 'non-essential amino acid', but this
can be misleading, because under times of high training stress, if you leave your body to
produce its own supply, it will break down muscle tissue in order to make it available.
Logic dictates that this is not desirable when you are a training athlete. Therefore,
supplementation with L-Glutamine immediately after exercise stops the body scavenging for
an alternative supply and eating into your well-earned muscle. It also ensures that plenty of
L-Glutamine is available to fuel the immune system. Numerous studies have considered the
effects of L-Glutamine supplementation on immune function and although the findings are
mixed, there appears to be enough evidence to support its worth (18,20). TORQ recovery
contains the full research-recommended dose of L-Glutamine (4-8grams depending on body
size). 6% of TORQ Recovery’s ingredient matrix is L-Glutamine.
References...
1. Beelen M, Burke LM, Gibala MJ, Van Loon L JC (2010) Nutritional strategies to
promote post exercise recovery. Int J Sport Nutr Exerc Metab Dec 20(6):515-32.
2. Burke LM, Collier GR, Beasley SK, Davis PG, Fricker PA, Heeley P and Hargreaves M
(1995) Effect of coigestion of fat and protein with carbohydrate feedings on muscle
glycogen storage. Journal Applied Physiology, 76(6) 2187-2192.
3. Fallowfield JL, Williams C, Singh R. (1995) The influence of ingesting a carbohydrateelectrolyte beverage during 4 hours of recovery on subsequent endurance capacity.
Int J Sport Nutr 1995; 5: 285-99.
4. Ivy Jl, Katz AL, Cutler Cl, Sherman WM, Coyle EF (1988) Muscle glycogen synthesis
after exercise: effect of time of carbohydrate ingestion. Journal Applied Physiology.
Apr:64(4)1480-5.
5. Wallis GA, Hulston CJ, Mann CH, Roper HP, Tipton KD, Jeukendrup AE. (2008)
Postexercise muscle glycogen synthesis with combined glucose and fructose
ingestion. Med Sci Sports Exerc. Oct;40(10):1789-94.
6. Décombaz J, Jentjens R, Ith M, Scheurer E, Buehler T, Jeukendrup A, Boesch C. (2011)
Fructose and galactose enhance postexercise human liver glycogen synthesis. Med
Sci Sports Exerc. 2011 Oct;43(10):1964-71.
7. Betts JA, Williams C. (2010) Short-Term recovery from prolonged exercise. Sports
Medicine. 40(11)941-959.
8. Beelen M, Burke LM, Gibala MJ, Van Loon LJC. (2010) Nutritional strategies to
promote post exercise recovery. Journal of Physical Activity and Health.
9. Jentjens, R.L., van Loon, L.J., Mann, C.H., Wagenmakers, A.J.,& Jeukendrup, A.E.
(2001). Addition of protein and amino acids to carbohydrates does not enhance
postexercise muscle glycogen synthesis. Journal of Applied Physiology), 91(2), 839–
846.
10. Van Loon, L.J., Saris, W.H., Kruijshoop, M., & Wagenmakers, A.J. (2000b). Maximizing
postexercise muscle glycogen synthesis: Carbohydrate supplementation and the
application of amino acid or protein hydrolysate mixtures. The American Journal of
Clinical Nutrition, 72(1), 106–111.
11. Gibala, M.J. (2007). Protein metabolism and endurance exercise. Sports Medicine
(Auckland, N.Z.), 37(4–5), 337–340.
12. Howarth, K.R., Moreau, N.A., Phillips, S.M., & Gibala, M.J.(2009). Coingestion of
protein with carbohydrate during recovery from endurance exercise stimulates
skeletal muscle protein synthesis in humans. Journal of Applied Physiology
(Bethesda, Md.), 106(4), 1394–1402.
13. Tang, J.E., & Phillips, S.M. (2009). Maximizing muscle protein anabolism: The role of
protein quality. Current Opinion in Clinical Nutrition and Metabolic Care, 12(1), 66–
71.
14. Dangin, M., Guillet, C., Garcia-Rodenas, C., Gachon, P., Bouteloup- Demange, C.,
Reiffers-Magnani, K., . . . Beaufrère,B. (2003). The rate of protein digestion affects
protein gain differently during aging in humans. The Journal of Physiology, 549(Pt. 2),
635–644.
15. Bernardot, D. PhD (2000) Nutrition for Serious Athletes. Human Kinetics.
16. Zawadzki, K.M.,B.B. Yaspelkis III, and J.L. Ivy. (1992). Carbohydrate-protein complex
increased the rate of muscle glycogen storage after exercise. J Appl Physiol 72:185459.
17. Burke, E.R. PhD (1999). D-Ribose, what you need to know. Avery Publishing Group.
18. Burke, E.R. PhD (2002). Serious Cycling. Human Kinetics. Pages 167-169 (Ribose),
171-172 (L-Glutamine), 173-174 (HMB).
19. Paswater, R.A. PhD and Fuller, J. PhD (1997). Building Muscle Mass, Performance
And Health With HMB. Keats Publishing.
20. Williams, M.H. PhD (1998). The Ergogenics Edge. Human Kinetics.
21. Wilmore, J.H. and Costill, D.L. (1999). Physiology of Sport and Exercise. Human
Kinetics.