The Paleo Diet for Peak Athletic Performance (book)

The best supplements for improved performance and energy in sport and in lifeDietary supplements are more popular today than ever before. Even outside the world of sport, more and more people are turning to vitamins, minerals, plant extracts and other supplements to enhance their diet, feel fitter and healthier, or boost their performance in sport, at work or in everyday life. However, given the growing range of products on the market, it is becoming increasingly difficult to keep track of them all, to distinguish useful products from useless or even harmful ones, and to make the right choice. Nutritionist and strength coach Philipp Rauscher describes the most important dietary supplements in detail and offers tips on how to use and dose them optimally to suit individual needs. He also debunks widespread myths about supplements. When used correctly, dietary supplements can achieve astonishing results.About the authorPhilipp Rauscher is a self-employed nutritionist, strength coach, author and lecturer at private educational institutions. His specialism is providing nutritional advice to fitness enthusiasts, as well as to patients with cancer or metabolic disorders. He has worked with athletes across a wide range of sports and prepares natural bodybuilders for competitions. His first book, *Optimal Nutrition for Bodybuilders and Strength Athletes*, was published by riva Verlag in 2018.Read an extract

Apart from having dream bodies, actors Halle Berry, Christian Slater and Eva Mendes have one thing in common: they swear by personal trainer Harley Pasternak. His refreshingly simple and revolutionary training programme is based on the number 5: 5 weeks, 5 days a week, 25 minutes’ training a day. This is complemented by 5 meals a day, each of which takes just 5 minutes to prepare. Pasternak’s fitness programme is easy for anyone to follow and is illustrated with detailed diagrams and instructions. All you need in the way of equipment are dumbbells and a weight bench. A daily 5-minute cardio session rounds off the workout. The book also includes a well-thought-out 5-week training and nutrition plan, as well as a collection of recipes. Best of all: you’re allowed to treat yourself one day a week. About the author: Harley Pasternak holds a Master of Science from the University of Toronto in exercise physiology and nutritional sciences, and an honorary degree in kinesiology (the study of movement) from the University of Western Ontario. He has been honoured for his work by the American College of Sports Medicine and the Canadian Society of Exercise Physiology. Many prestigious sports and lifestyle publications, such as Redbook, Glamour, Fitness and Men’s Health, have recognised his work. The Canadian-born author is a frequent guest on TV talk shows and currently lives and works in Los Angeles.

For a long time, vitamin K1 and vitamin K2 were regarded as two largely identical forms of the same vitamin. We now know that the function and metabolism of these two K vitamins differ significantly and that they are found in different foods. Whilst vitamin K1 is found in green vegetables and leafy greens, vitamin K2 is found in meat, dairy products and fermented foods. Vitamin K2 plays a crucial role in calcium metabolism, as it helps ensure that calcium from our blood is directed to the right places in the body, strengthening bones and teeth rather than being deposited in soft tissues and causing arterial calcification. It is therefore also the most effective protection against osteoporosis, atherosclerosis, Alzheimer’s disease and coronary heart disease. This guide explains how you can meet your vitamin K2 requirements through a natural diet to protect your heart and bones, prevent chronic diseases and counteract the ageing process. If you are deficient, you can also specifically supplement your diet with a vitamin K2 supplement. This book also explains how to recognise high-quality, safe products and how to dose them.Petra Hirscher is an author and copywriter. She studied German language and literature, English literature and art education. For over 20 years, she has been devising and writing advertising copy, specialist books and guidebooks. Her books published by riva Verlag include *The Mitochondrial Method*, *Healthy and Slim with Matcha Tea* and *Anti-Ageing with OPC*.