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Biestmilch

esseNtiAlsTraining – race – recovery

BIESTMILCH Training – Race – Recovery2

If you want be able to retrieve your personal best or just to cross the finish line without

struggling too much, your body has to be in robust equilibrium. The following article

picks up the rather vague term of balance and tries to elucidate in brief how balance

can be achieved and maintained. To stay balanced is the secret for keeping yourself

healthy despite strenuous workouts and competitions. BIesTmIlch can help.

The organism only talks one language. All elements are connected in a multidirectional way.

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Biestmilch esseNtiAlsTraining – race – recovery

perceIve The world wITh your Body

Before you start browsing through this broshure, just

imagine your body being a densely woven network in

which all elements are communicating. a current of sig-

nals is permanently rushing through our bodies connect-

ing all the knots (cells, organs, organ systems) with each

other. This very dynamic process is holding together our

bodies and is responsible for keeping the balance.

BIesTmIlch is a physiological cocktail of signal mole-

cules stabilizing the network connections. during periods

of severe stress signal transmission is either increasing

to an extent that overburdens the control mechanisms,

or the signal transmission comes to a halt with the same

consequences, namely jeopardizing the body‘s balance.

Training should always remain within the borders of bal-

ance. The connections between the knots should be

highly dynamic and flexible. If they become rigid, then

the connectivity might break down in certain areas of the

body, where the strain is extra high. Training has to in-

crease the flexibility and stability of the network connec-

tions of the body. This applies to the body as a whole not

only to the muscles and the metabolic pathways. If you

keep these picts in mind, then BIesTmIlch, the science

and the thought concept behind will be easy for you to

understand.

by Dr. Susann Kraeftner

BIESTMILCH Training – Race – Recovery4

The training preps for your biggest race of the year

are hard times. During these weeks of preparations

you have to permanently push the limits without de-

stroying the continuity of balance. You have to abstain

from a lot of sweet things to receive the reward in the

end. This drives your body into a delicate situation.

For peaking on time a bunch of conditions have to coin-

cide and emerge a state of harmony. staying balanced by

pushing the limits at the same time over the long months

of training may be a shaky walk along a thin red line.

as an athlete who has to combine the preps with regu-

lar working hours the task of being optimally prepared is

even more challenging.

due to the training stress your body is floating in an in-

flammatory state of varying degree beyond the normal.

To control this condition and not tilting over the edge

is the tricky part. don‘t risk your hard work by getting

sick or injured. sufficient recovery, a reasonable tapering

phase, abstaining from processed foods and considering

BIesTmIlch as a supporter to make your body more ro-

bust and tolerant for strenuous workloads are the pillars

of balance.

conTrollIng The InFlammaTory sTaTes

In your Body Is essenTIal For

sTayIng FIT and healThy.

regardless which training program you follow the con-

tinuity of the training is essential. no injuries, no infec-

tions, no bouts of allergy and sufficient recovery times

are the preconditions for a successful build-up. you are

well familiar with the fact that endurance training means

stress for your body, positive in the case of decent over-

reaching, negative in the case of overtraining.

The more you push your body to exertion, the more stressed

it gets. The processes that smolder underneath the surface

and are in the end responsible for the frail conditions you

may drift into during the training are systemic inflamma-

tions. The control mechanisms that contain your body‘s in-

flammatory states are therefore challenged at all times. If

you manage your training within the limits where the train-

ing stress is not harming your immune system, autonomic

nervous system and/or your hormone regulation, then the

reward will be a body that can endure a lot. If you do other-

wise and drive your body permanently over the edge, then

inflammatory processes may take over and lead your body

into a state of a chronic systemic inflammation.

Then training does become inefficient. you are lacking

the motivation for the workout, the training feels mo-

notonous and gets on your nerves. you feel permanently

fatigued and stressed, and you may call yourself lucky,

if you don‘t come down with an illness, an injury or the

worst an overtraining syndrome.

BIesTmIlch makes you more sTress-resIsTanT

and modulaTes The InFlammaTory processes

In your Body

you can take BIesTmIlch as a preventive measure and

as a therapeutic agent. as BIesTmIlch is natural food

produced under highest quality parameters, the intake

is totally harmless. you cannot overdose it. you will al-

ways benefit from it, as you do from other quality foods.

BIesTmIlch has anti-inflammatory effects, strengthens

your immune system and balances the activity of your

autonomous nervous system.

as immunity is one essential pillar of performance BIesTmIlch is able to stabilize performance and support recovery.

1 TraInIng preps For your BIggesT race

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Here are some cues how you canfind out whether you are still balanced or already over the edge:

Deep and recreative sleep.

No mood swings, emotionally stable.

Extent and duration of fatigue within the scope of your training exertion.

Duration and extent of muscles soreness not longer than 3 days.

Good appetite, no craving for sweets, body weight stable or controlled weight loss respectively.

Normal temperature sensation, no bouts of sweating in the cold and no freezing in the heat.

BIESTMILCH Training – Race – Recovery6

Be generous in your use of BIESTMILCH

during taper, don‘t risk all the hard work.

Biestmilch supports immunity and the

nervous system with the impact of improving

healing and being preventive when you start

struggling while tapering.

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keepIng The Balance under The

FragIle pre-race condITIons

For all of you who are competing tapering is a key

element of the physical preparation in the last 2 to 3

weeks up to the race.

prof. Timothy noakes, the author of “waterlogged“ and

“The lore of running“ gives the following advice for this

critical period of time: «once you decide to taper, do

as little training as your mind will allow you, but do that

little at a fast pace!» Tapering needs lots of experience

as it is a very individual thing. It‘s about finding the right

duration of the taper, the right volume, intensity and fre-

quency of the specific training sessions and about finding

the most suitable pattern of tapering for yourself.

Besides all controversial discussions around this topic

there is an agreement about the fact that the tapering

phase is a very critical part of the preparation period.

The body then is very frail and traveling long distances

adds up negatively to this anyway difficult condition. The

body‘s susceptibility for illnesses and injuries increases

tremendously.

an incomplete recovery that you were dragging from the

intense training to the tapering phase can worsen the

negative effects appearing during taper. during taper-

ing the activity of the autonomous nervous system and

the immune system should not decrease dramatically be-

cause otherwise the inflammatory conditions in the body

spread and become more severe.

The high frequency of stimuli imposed during the pre-

taper overload training phase that ensures an optimum of

adaptive effects declines in the taper phase. This slow-

The high frequency of stimuli imposed during the pre-taper

overload training phase that ensures an optimum of adap-

tive effects declines in the taper phase. This slow-down of

the training leads to a drop of the activity state of the au-

tonomous nervous system and the immune system.

If one does not succeed to taper by maintaining a certain

activity state of these two systems, then it can happen that

the body loses its tension and falls into the “holiday”. It is

common knowledge that illnesses often appear in phases

of relaxation. Instead of the fact that healing is fostered in-

flammation thrives. The gateways for stress-related effects

are open. The range of phenomena is broad and ranges

from sleep disturbances, prolonged fatigue, lassitude, pain

symptoms, to infections.

one of the main goals of the recovery during the taper

should be to keep autonomous nervous system activity and

immunity in balance, and not to turn lethargic.

“My very own way of tapering changed quite a lot since I began with this sport. The fitter you get the faster the body tends to recover. But this doesn‘t mean that my taper periods became shorter, no they became different.“

Sebastian Kienle,

Triathlon World Champion 2014

2 The Tapering phase

BIESTMILCH Training – Race – Recovery8

peakIng on a solId Base

In endurance races the body faces mainly two critical

conditions, one is fatigue and the other are gastroin-

testinal complications. During a race you meet all kind

of stress factors that can jeopardize your under these

conditions rather fragile balance.

FaTIgued connecTIons BeTween

The BraIn and The muscles

Brain activity and neuromuscular recruitment are interde-

pendent. during racing your brain has to be fully present

and awake to guarantee optimal muscular recruitment.

when fatigue kicks in, signal control becomes weaker

and weaker. Then storms of signals can reach the muscle

without getting filtered anymore.

This lack of control of the signal transmission from the

brain to the muscle and back may lead to cramps fol-

lowed by exertion and finally exhaustion. This fatigue is

located in the central nervous system not in the muscle.

consequently, you need your brain working at full capac-

ity to retrieve your personal best.

leaks In The sTomach and guT

endurance performance affects the integrity of the intes-

tinal barrier. The prolonged strenuous exercise per se,

heat stress, mechanical shearing forces, oxidative burst,

reduced blood flow, too high an intake of carbs or pain-

killers such as non-steroidal anti-inflammatory agents are

only a few of the many stress factors that may induce an

integrity loss of the intestinal barrier.

Integrity loss regardless of its cause is associated with

an increased intestinal permeability. stomach and/or gut

start leaking. The selective absorption of nutrients from

the gut stops. on the other hand bacteria and toxins pen-

etrate non-selectively into the body‘s interior and harm

its balance. The symptoms you are then bothered by are

cramps, diarrhea, bloating, nausea, vomiting, pains or/

and stomach bleeding.

3 race

ST

ar

T

3,85kM

Early MornIng BIEsT BoosTEr

TraInIngand TapErIng:

ChEwIEs or CapsulEs

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180kM 42,2kM FIn

ISh

ChEwIEs or CapsulEsfor rECovEry

1/2 or 1 BoosTEr

1/2 or 1 BoosTEr

TakE a BoosTEr

BoosTEr on ThE BIkE

FOR BASIC TRAINING

If you feel fit and well one BIESTMILCH Chewy Tablet

(900 mg Colostrum) a day suffices.

FOR INTENSIVE TRAINING SESSIONS

If you enhance the intensity (volume and strength)

of your training, then you may increase the amount

of Biestmilch by 3 to 4 times of the standard amount

(900 mg). Preferably you take 2 to 3 of your Biestmilch

Chewy Tablets in the morning, and 1 to 3 after the

last training session.

For a race the BIEST BOOSTER is an excellent

option. It contains 4000 mg of Colostrum and 500 mg

Guarana Extract which equals 100 mg of natural

caffeine. BIESTMILCH (Colostrum)strengthens

immunity and makes you more stress-resistant.

Guarana levels increase smoother compared to the

caffeine in coffee and therefore last longer than

coffee, and Guarana is a cognitive enhancer.

Here’s some general advice to help you make the first

step in experiencing the power of Biestmilch in training

and racing.

In case of a lactose intolerance and if you like to learn more

check out our website. There you will find experiences of

our loyal users, the basics about Biestmilch and scientific

background information.

www.BiestmilcH.com

BIESTMILCH Training – Race – Recovery10

BIesTmIlch supports healing and adaptation in a condition of inflammation: BIesTmIlch works as an anti-inflammatory agent and the growth factors it contains influence the cells‘ regeneration. cell lesions are manifold after intensive training sessions and races. BIesTmIlch‘s molecules foster muscle growth and repair processes within the disrupted mucosal linings of all outer surfaces be it the gut, the bronchi, or the stomach etc.

muscle AdAptioN process

MICroleSIonSinflammatory environment

catabolic process

repaIr proCeSSadaptation of Muscle Fibres

Anabolic process

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recovery - TIme For BuIld-up,

InFlammaTIon conTrol and healIng

recovery is the highly active phase for the body build-

up. If you see this part of the training through these

eyes, it may be easier for you to accept taking a rest

without feeling bad. BIeSTMIlCh as an inflammatory

modulator is a real asset during this time of your train-

ing program.

muscle InjurIes cause InFlammaTIons

and are The precondITIon For

muscle adapTaTIon

It is common knowledge that endurance strains always go

hand in hand with micro-injuries in muscles, sinews, con-

nective tissue and smallest blood vessels. These tiny in-

juries are required in order for the muscle to adapt to a

higher performance level. The injuries can affect only mus-

cle membranes, certain fibers or the whole fiber bundle.

The reasons for these micro-injuries are not only due to

mechanical forces but are also due to a rising and falling

temperature in the tissues, disturbed blood flow, shift-

ing of the ph, flooding with free oxygen radicals and/

or missing energy supply. The injuries can be as tiny that

you don‘t not even notice them or so bad that long last-

ing muscle pains arise (doms, delayed onset of muscle

soreness).

creatinkinases and myoglobin levels above normal are

typical in such cases. all these injuries induce inflamma-

tory processes in the body regardless of where they may

be located. The initiated inflammatory processes are the

foundation for all healing and adaptation processes that

finally bring about the training effect as desired.

healIng processes demand a sTrong

and Balanced ImmunITy

The immune system is steering the inflammatory and sub-

sequently the healing processes. an intact immune system

can heal micro-injuries within 3 to 5 days. If micro-injuries

do not heal well, due to a weakened immune system - this

may be for example because of an insufficient recovery

time - then muscle ruptures and injuries to the sinews may

be the result.

any form of inflammation pays its toll, be it an injury or an

infection, by consuming energy and consequently lead-

ing to a drop in performance. due to the fact that never

all muscle fibers are activated at once - studies speak of a

maximum of 50% in competitive athletes - the muscle can

tolerate an overload for quite a long time. different fibers

are activated by a kind of rotary principle.

The pattern of active fibers even changes during one and

the same training cycle. parts of the muscle can find time

to regenerate, even if the muscle is not given the proper

recovery time.

eFFIcIenT BuIld-up processes

need The recovery TImes

Training and racing are situations in which degradation

processes prevail. The metabolism becomes consump-

tive, the cortisone and catecholamines levels in the

blood increase and the inflammatory components of

the immune system are activated. In contrast recovery is

dominated by build-up processes. now energy is used

and needed for protein synthesis. The adaptation of the

muscles to achieve a higher level of performance can be-

gin. muscle build-up only happens during recovery and

is the actual goal of the workout. you may have a bad

conscience not training, but your body is not lazy, it is

working hard.

4 recovery

BIESTMILCH Training – Race – Recovery12

loSe FoCuS

no enDuranCe SporTS WIThouT BIeSTMIlCh

heavY legS

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CraMpS

BIesTmIlch is all natural and stands for a balanced immunity, more focus, better muscle coordination and a more stable stomach and gut.

SToMaCh anD guT

BIESTMILCH Training – Race – Recovery14

lITeraTure

BIesTmIlch - colosTrum

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IMPrInt

Biestmilch seveN GmBh

Herderstraße 31

65185 Wiesbaden, Germany

Biestmilch usA, llc1129 east shorewood court

coeur d‘alene, iD 83815

United states

Concept + text

Dr. Susann Kraeftner

Design

designrs frankfurt

www.designrs.de

Distribution

triXsters Gmbh

Herderstraße 31

65185 Wiesbaden, Germany

Fon +49 (0)611. 97651-0

Fax +49 (0)611. 97651-25

biestmilch@biestmilch.com

www.biestmilch.com/store

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können Immunglobuline des

bovinen kolostrums/Biestmilch im

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ihre wirkung entfalten? eine Zu-

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anfordern können.

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labordiagnostik von Infetkions-

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nr.47, 21 november 2001

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(continuing education module)

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pacha j: development of Intestinal

Transport Function in mammals.

physiological reviews vol.80, no.4

oct 2000

Dr. SuSann KraEFtnEr

„My CV is the contrary of straightforward. I have experienced what it

means to work in intensive care, and psychiatry, in the Civil War of Le-

banon, and in the pharmaceutical industries. For many many years I was

looking for escaping medicine and find a way to get involved with a

more creative way of working. Since 2000 I pursue my life experiment to

resuscitate Colostrum. We call it BIEStMILCH.“

She successfully worked together with some of the worlds top athletes

in triathlon such as triathlon world champion Chris McCormack and Se-

bastian Kienle.

Find further information and toughts about BIEStMILCH on

WWW.BIEStMILCH.CoM

BIeSTMIlCh Chewies*

30 chewie Tablets

à 900mg colostrum

BIeSTMIlCh Capsules

90 capsules

à 300mg colostrum

BIeSTMIlCh Solution

Flask à 125 ml,

organic certified

de-Öko-006

only available in europe

BIeST BooSTer MeDIuM*

9 chewie Tablets

à 4000mg colostrum

www.biesTMilch.coM/sTore

Biestmilch is bovine colostrum from New Zealand – 100% natural.

Biestmilch