Peak: The New Science of Athletic Performance That is Revolutionizing Sports

Peak: The New Science of Athletic Performance That is Revolutionizing Sports

by Marc Bubbs


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An integrated and personalized approach to health, nutrition, training, recovery, and mindset

There is a new revolution happening in sports as more and more athletes are basing their success on this game-changing combination: health, nutrition, training, recovery, and mindset. Unfortunately, the evidence-based techniques that the expert PhDs, academic institutions, and professional performance staffs follow can be in stark contrast to what many athletes actually practice. When combined with the noise of social media, old-school traditions, and bro-science, it can be difficult to separate fact from fiction.

Peak is a groundbreaking book exploring the fundamentals of high performance (not the fads), the importance of consistency (not extreme effort), and the value of patience (not rapid transformation). Dr. Marc Bubbs makes deep science easy to understand, and with information from leading experts who are influencing the top performers in sports on how to achieve world-class success, he lays out the record-breaking feats of athleticism and strategies that are rooted in this personalized approach.

Dr. Bubbs’s performance protocol is for the elite athlete, active individual, strength coach, nutritionist, or practitioner who wants to expand their potential by:

  • Connecting the importance of sleep, digestion, the athlete microbiome, and blood glucose control metrics
  • Creating personalized deep nutrition strategies for building muscle, burning fat, or “making weight” for competition
  • Rethinking nutrition specifically for team sports
  • Learning how elite endurance athletes fuel, including training techniques to boost performance
  • Applying the new science of recovery that enhances performance
  • Emphasizing the tremendous role of emotional intelligence and mindset in overcoming roadblocks and achieving athletic success (the next frontier in performance)
  • Analyzing the qualities of elite leaders and how to develop them authentically

Dr. Bubbs expertly brings together the worlds of health, nutrition, and exercise and synthesizes the salient science into actionable guidance. Regardless if you’re trying to improve your physique, propel your endurance, or improve your team’s record, looking at performance through this lens is absolutely critical for lasting success.

Product Details

ISBN-13: 9781603588096
Publisher: Chelsea Green Publishing
Publication date: 05/24/2019
Pages: 384
Sales rank: 258,145
Product dimensions: 6.00(w) x 9.00(h) x 1.50(d)

About the Author

Dr. Marc Bubbs ND, CISSN, CSCS, is the Performance Nutrition Lead for the Canadian men’s national basketball team, a speaker, and a former strength and conditioning coach. He is also the host of the Dr. Bubbs Performance Podcast, connecting listeners with world experts in nutrition, training, functional health, and mental performance. Dr. Bubbs regularly presents at health, fitness, and medical conferences across Canada, the United States, UK, and Europe and consults with professional sports teams in the NBA, NFL, NHL, and MLB. He practices in Toronto, Canada, and London, England, helping athletes and clients struggling with obesity, diabetes, and metabolic syndrome improve their health.

Table of Contents

Introduction: The Revolution in Performance 1

Part 1 Foundation

Chapter 1 Sleep and Circadian Rhythms 15

Sleep, Performance, and the Twenty-First-Century Athlete 17

The Evolution of Sleep 19

Pushing the Limits: The Impacts of Sleep Quality and Duration 20

Understanding Sleep Architecture 23

Sleep Pressure and Circadian Rhythms 27

Circadian Timing and Athletic Performance 29

Roadblocks to Maximizing Sleep 30

Sleep Solutions: Straight from the Experts 33

Chapter 2 The Athlete Microbiome 39

The Evolutionary versus Modern Gut 42

Can You "Re-Wild" Your Gut? 44

Microbiome-Mitochondria "Cross Talk" 45

The Athlete Microbiome Signature 47

Roadblocks to Maximizing the Athlete Microbiome 50

Digestion Solutions: How to Build the Athlete Microbiome 54

Resolving Gut Problems 57

Chapter 3 Blood Sugars and Longevity 63

Longevity, Blood Sugars, and Chronic Lifestyle Diseases 65

Aging, AMPK, and French Lilacs 71

The Glycemic Index: Myth or Reality? 73

Sensors, CGMs, and Twenty-First-Century Monitoring 74

How Can CGM Devices Impact Athletes? 78

Depression and High Blood Sugar 81

Time-Restricted Feeding, Circadian Rhythms, and Longevity 82

Plants, Polyphenols, and Longevity 83

Blood Glucose Solutions: Test, Don't Guess 85

Part 2 Fuel

Chapter 4 Physique Nutrition 89

The Energy Equation: It's All about Balance 91

The Physiology of Mass Building 97

Nutrition for Hypertrophy: Hardgainers, mTOR, and MPS 98

Supplements for Hypertrophy 102

Lessons in Leanness: Bodybuilders, Nutrient Timing, and the Big 3 105

Making Weight: Saunas, Starvation, and Going Old-School 112

Assessing Body Composition: Pinching, Prodding, and Pulsing 116

Chapter 5 Endurance Nutrition 119

Periodized Endurance Nutrition 121

Carbohydrate Availability: The Glycogen Training Regulator 122

Traditional (and Not-So-Traditional) Fueling During Endurance Exercise 125

Is Unconventional Fueling the Future of Endurance Sport? 130

Endurance Supplements: Harder, Better, Faster, Stronger 138

Chapter 6 Team Sport Nutrition 144

Lessons from "The Beautiful Game" 146

Setting the Stage: Preseason and Training Camp Fueling 151

Contact Sports: The Big, the Bad, and the Ugly 154

Halftime Nutrition: Major Outcome Influencer 157

Compressed Competition Schedules: A Focus on Playoffs 161

The Biggest Rocks: Energy Balance and Macronutrient Intake 164

Part 3 Recovery

Chapter 7 Periodized Recovery 175

How Far Can You Reach? Acute Fatigue, FOR, NFOR, and OTS 177

Understanding Biomarkers: A Piece of the Recovery Puzzle 180

The Recovery Pyramid 185

Recovery Nutrition Part 1: "The Big 3" 187

Recovery Nutrition Part 2: Managing Micronutrients 192

Recovery Nutrition Part 3: Supplements 196

Chapter 8 Athlete Immunity 199

The Modern Athlete: Stress, Load, and Travel 200

The Impact of Exercise on Immunity 202

The Power of Symptoms: "Don't Worry Coach, I'm Not Sick" 204

Burning Matches, Long Rides, and "Two-a-Days" 207

The "Other 22 Hours" and Risk of Infection 209

Immunonutrition Solutions 211

Chapter 9 Athlete Monitoring and Recovery Strategies 221

Understanding Workload: External versus Internal 223

Daily Wellness: How Do You Rate Yourself? 225

The RPE Scale: How Hard Did Your Workout Feel? 227

Athlete Performance Output: Potential Recovery Markers 230

Heart Rate Variability and Athlete Monitoring 232

The Recovery Pyramid and HRV 233

How Can Training Impact Recovery? 236

Ice Baths, Cryotherapy, and Compression Garments 239

Athlete Monitoring Solutions: From Science to Practice 243

Part 4 Supercharge

Chapter 10 Brain Health and Concussions 247

Traumatic Brain Injuries: Looking Deeper 249

Suffering: The Other Side of Pain 253

Dementia, Cognitive Decline, and Concussions 256

Evolution of the Brain: Is Bigger Better? 259

Sleep, Concussion, and Cognitive Decline 262

Brain Health Solution: Sleep and Nutrition 262

Brain Health Solution: Supplements 266

Chapter 11 Emotions and Mindset 273

Emotions and the Evolutionary Brain 276

The Power of Positive Self-Talk 278

The Problem with Confidence 280

Mindfulness and the Little Red Dot 284

Losing Your Cool: The Amygdala Hijack 287

How to Build Mindfulness 288

All-Stars, Self-Compassion, and Psychopaths 289

Build Self-Compassion and Supercharge Your Brain 295

Emotions and Mindset Solutions 295

Chapter 12 Leadership and Great Coaching 297

Intelligence versus Wisdom 298

The Dangers of a "Me First" Attitude 302

Culture Is the Strategy 305

Thinking Outside the Box: The Three Lions Pick and Roll 308

Vulnerability, Authenticity, and Building Trust 309

Motivation, Habits, and Automaticity 312

Why Great Coaches Matter 316

Leadership Solutions 318

Conclusion 319

Notes 321

Index 357

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