California Bicycle Racing (CBR)

Out of my 85 highlights, I'm only going to list some, like the top-25. I liked this book as it had much to offer me, especially with my diet issues and that I'm getter older yet still want to play with the big dogs. I'll use this book in CONJUNCTION with bike race training, as I could have the best diet in the world, but if I don't put miles on the bike, I will still be chasing Thurlow-forever behind.

1. Ibuprofen & other anti-inflamatories impair a ligament's recovery process; Glucosamine sulfate joint complex supplement & stretching a better option.
2. Caloric percentages change with workouts (day off/easy, moderate, intense). Active people need 10g-C per Kg-BW, and 2g-P per Kg-BW on intense training days.
3. Exercise stresses (overloads) the body, prompting responses (adaptations), exercise shifts the body from anabolism to catabolism.
4. Carbs + protein is better than just carbs, which is better than nothing: understand macro & micro nutrients.
5. Complex carbs are broken down into starches & fibers, digestible or indigestible.
6. Understand the difference between monosaccharides, disaccharides & polysaccharides.
7. Low/decreased glucose levels result in lower performance, lower brain function, increased weakness & increased hunger. Two hours after workout, carb & protein supplements had quicker rate of growth & repair of muscle protein breakdown.
8. Glycogen reserves are the only substance that can supply energy to the body during short-term, intense exercise, and muscle glycogen needs at least twenty hours to be replenished.
9. Carb loading is a six-day process: three days at moderate, then three days at high. This is to be done only a few times a year.
10. For every gram of glycogen stored, the body will store 2.7 grams of water.
11. During exercise, a carb drink with 6% to 8% carbs is best.
12. Best window of opportunity is 1 to 4 hours after workout in body's need to absorb nutrients, 50-100 grams of carbs per hour after exercise.
13. Do not eat 1 hour before workout, use water instead. Force energy transfer from blood glucose to stored glycogen.
14. Protein most important in repairing muscle and used in conjunction with carbs; too much protein increases risk of osteoporosis. Spread protein consumption over entire day.
15. Soy protein is devoid of saturated fat & cholesterol.
16. Differentiate between saturated, unsaturated, monounsaturated and polyunsaturated fats.
17. A protein to carb ratio of 4-1 or 3-2 after exercise helps muscle repair, and 12-33 grams of protein per hour should be consumed for 4 hours after exercise.
18. Trans fat and saturated fats decrease performance due to their destructive abilities on a cell's function and oxygen transport/delivery to the cell.
19. Differentiate between hyperplasty, hypertrophy, and hyperplastic-hypertrophy; restrictive fat intake occurs during and immediately after exercise.
20. Severe caloric restriction increases LPL (bad), increasing HSL (good) comes from exercise, which releases epinephrine. Insulin stimulates LPL.
21. One pound of lean muscle mass requires TEN TIMES the amount of calories to maintain one pound of body fat. Lean muscle mas affects metabolism.
22. Fluid intake: colder & more (not sips) is better for body's absorption. A 2% drop in hydration results in a 10% drop in performance.
23. Training intensity is more critical than duration & frequency. Trained athletes require higher intensity workouts to increase performance.
24. People who drink too much soda (diet or regular) ingest too much phosphorus, which excretes calcium.
25. Three stages of sports nutrition: before exercise, during exercise & after exercise.

Now, this is the question you gotta ask yourself....did I list the book's top-25 highlights, my top-25 highlights, or the reader's top-25 highlights? Which of these 25 highlights got mentioned, and why? If I were me, then I'd prolly get the book and make my own determination. It will only help you become better.