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TORQ Recovery System | TORQ USA
TORQ Recovery is designed to be used within 15 minutes of finishing hard exercise
TORQ Recovery, Fuel, Athlete, Endurance, Energy Drink, Recovery Drink, Sports Drink
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FUEL. RECOVER. REPEAT.

The TORQ Recovery System is simple and progressive. We’ve worked tirelessly to build a 4-phase system focused on optimizing all aspects of post exercise recovery and adaptation.

We launched the TORQ Recovery System back in 2012 so that our customers could look at the amount of training they were doing and phase their recovery treatment in accordance to the physical load they were undertaking. Since then we have refined the system further and if you do nothing more whilst on this page than watch the following 4-minute video, you will still have gained a very good idea of what the TORQ Recovery System is all about. Hopefully this will inspire you to explore further into this web page where we cover the system in much deeper detail…

TORQ Recovery System

System Summary

The TORQ Recovery System was established so that we could recommend specific TORQ products and practices to our customers, depending on the amount of exercise they were doing. If exercise load is light, the use of specific recovery products may not be necessary at all, but as load increases, more intervention is required. The TORQ Recovery System consists of 4 phases and is cumulative, so essentially the more exercise you are doing, the more and greater variety of nutrition you will need to consume – and this includes real food. Below, we run through the 4 phases in brief and cover them in more detail further on

  • Phase 1 should be your first intervention and simply involves diligently following the TORQ Fueling System. Fueling properly in the first place reduces muscle breakdown, maintains hydration and prevents the degradation of muscle and liver glycogen.
  • Phase 2 involves the use of TORQ Recovery Drink within 15 minutes of exercise completion to re-hydrate the tissues of the body, restock muscle and liver glycogen, repair damaged muscle fibers and recharge cellular energy levels.
  • Phase 3 is all about hunting for rich carbohydrate and protein sources within your diet. You should be doing this anyway, but as exercise load increases, your need for high quality nutrients increases. TORQ Energy Organic is a pure unflavored source of carbohydrate (note: scroll down on the TORQ Energy page to find TORQ Organic). Dubbed the ‘invisible calorie’, it represents the ideal way to increase the carbohydrate content of regular foods easily and because it has no flavor, you’ll hardly know it’s there.
  • Phase 4 involves the use of our highly advanced TORQ Recovery Plus product. Containing Beta-Alanine, HMB and Sodium Phosphate, this product both supports the maintenance of high intensity/high load/quality training and the repair/adaptation processes required to progress. TORQ Recovery Plus really is the icing on the cake. Note: TORQ Recovery Plus is special order only in the USA. Contact info@torqusa.com for further information on purchasing. 

Why Recover?

It’s easy to think of ‘Recovery’ as being simply about putting nutrients back in to the body to facilitate getting your physiological systems swiftly back to a normal level of homeostasis – to enable you to feel as good as you did before you exercised. For instance, serious athletes need to recover quickly so that they can train or race again as soon as possible. If you were taking part in a multi-day stage race or training camp for instance, it’s pretty obvious why you would want to recovery quickly after each stage – to stay fresh and ensure you achieve your best performances on each day.

It’s easy to think of ‘Recovery’ as being simply about putting nutrients back in to the body to facilitate getting your physiological systems swiftly back to a normal level of homeostasis – to enable you to feel as good as you did before you exercised. For instance, serious athletes need to recover quickly so that they can train or race again as soon as possible. If you were taking part in a multi-day stage race or training camp for instance, it’s pretty obvious why you would want to recovery quickly after each stage – to stay fresh and ensure you achieve your best performances on each day.

The 4 R's

Unique to TORQ, we talk about the 4R approach to recovery. All of these processes are vital in returning the body to a healthy recovered state, primed for physiological adaptation.

 

  • 1) Re-Hydrate: Replenishing lost fluid is fundamental to the recovery process. Dehydration can initially be countered by ensuring that sufficient fluid and electrolytes are taken on board whilst exercising, so following the TORQ Fueling System diligently will automatically take care of this. In hot/humid conditions, or during high intensity exercise when perspiration rates are high, it can sometimes be impossible to consume sufficient fluid during exercise to replace that lost through sweating, so this needs to be addressed immediately. TORQ Recovery Drink contains a wide variety of valuable nutrients, but in addition, being a drink, it also contains a significant amount of water and sodium (the most important electrolyte). It may also be necessary to consume plain water or other beverages afterwards to continue the hydration process, or even consider our TORQ Energy  drink if the general ambient environmental conditions causes perspiration to continue to occur after exercise has ceased.
  • 2) Re-Fuel:  Prolonged and/or high intensity exercise will deplete your stored ‘endogenous’ carbohydrate supplies. It’s only possible to store about 500g (2,000 cals) of carbohydrate and without these endogenous stores, physical performance becomes quite pedestrian. High intensity exercise (sprinting) is literally impossible to perform without high levels of stored endogenous carbohydrate, as is high quality endurance performance. A hard training session today can leave you in no fit state to perform tomorrow unless you consider this concept very carefully.Diligently following the TORQ Fueling System will provide an alternative external or ‘exogenous’ source of carbohydrate whilst you’re exercising, sparing your endogenous stores. Fueling properly today will go a long way towards ensuring you perform better tomorrow in the first instance, but if the training load is high, your endogenous stores will still suffer depletion despite conscientious fueling. Re-fueling is therefore a major role for a recovery product, and hence our TORQ Recovery Drink is specifically optimized for delivering a much needed carbohydrate supply immediately after exercise cessation.When training load is particularly high, re-fueling continues long after exercise has finished through the consumption of high quality dietary carbohydrate sources, as well as potentially incorporating TORQ Energy Organic into your regimen. 
  • 3) Re-Pair:  High intensity exercise will literally damage muscle fibers and prolonged endurance exercise encourages catabolic processes whereby vital lean tissue gets broken down and used by the body for fuel. Consuming high quality proteins that contain a wide variety of amino acids (the building blocks of protein) is essential immediately after exercise, because they provide the substrate for muscular repair and the resources to help regenerate enzymes (biological catalysts) and other important physiological components.TORQ Recovery Drink contains 100% fast-acting Whey Protein, because no other protein source comes close to whey from a solubility and bio-availability perspective. TORQ Recovery Drink also contains a significant dose of L-Glutamine too. Although it’s the most abundant amino acid in the body, muscle and lean tissue is broken down immediately after exercise in an act of L-Glutamine scavenging to fuel the organs of the body and this can be nipped in the bud by consuming it in its raw form. L-Glutamine consumption interestingly therefore indirectly prevents muscle damage. TORQ Recovery Drink also contains a comprehensive vitamin and mineral mix to aid the repair and replenishment process.Finally, during very high load training, muscle damage/degradation starts to become more and more of a problem and this is why we produced our TORQ Recovery Plus product. The Beta-Alanine contained within it helps to drive high intensity exercise, whilst the HMB acts like a super-protein with incredible natural anabolic, muscle-building and regeneration properties.
  • 4) Re-Charge:  It’s the 4th ‘R’ that really is unique to TORQ and it’s a property of our Recovery System that you’re going to struggle to find anywhere else. TORQ was established in 1999 and the use of D-Ribose as an ingredient has almost become synonymous with the brand. Scientific evidence for D-Ribose supplementation enhancing sporting performance doesn’t exist, but it’s ability to return cellular energy levels to normal quickly is indisputable (340-430% quicker than without supplementation in fact). There is a research recommended dose of Ribose in every serving of TORQ Recovery Drink. We also include Ribose in the TORQ Bar, which is an excellent fuel+recovery source for long endurance rides. 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.

The 4 Phases (Detailed information)

The 4R’s explain why you need to recover properly and has provided you with a summary of how our products fit in to that process, but now we will discuss the TORQ Recovery System in detail so that you are 100% clear on what recovery intervention to use relative to the amount of exercise you’re doing. You need to think about what is necessary from a recovery perspective. Why waste your money on technical products like TORQ if you’re not doing enough to benefit from them? Our Performance Nutrition range works incredibly well and the more you do, the better it will function for you, but give some careful consideration to the amount of training you’re doing. 

  • PHASE 1 // Follow the TORQ Fueling System:  Fundamental to the recovery process is ensuring that you fuel properly and what better way to do this than by following the TORQ Fueling System. On the Fueling System page, we don’t only explain how fueling aids performance, but we also demonstrate through animation how the consumption of exogenous carbohydrate through taking on board energy drinks, gels, bars and chews whilst exercising spares your internal endogenous stores of carbohydrate. If you look after your internal stores of carbohydrate, you leave less work for your recovery product to do, so we can safely say that as long as you fuel properly in the first place and make an effort to consume rich sources of carbohydrate and protein from your regular diet after exercise, you may not need to use a recovery product at all!
  • PHASE 2 // Consume TORQ Recovery Drink within 15 minutes of exercise completion:   There are 2 ways you can look at Phase 2. If you haven’t followed Phase 1 and fueled properly for one reason or another and the exercise session has been ‘significant’, you will benefit greatly from following Phase 2, because this is all about putting back what you’ve lost. Your endogenous stores of carbohydrate will have taken a big hit and you will need to replenish them. The intended role of Phase 2 is, however, is to combine competent fueling during exercise with the use of TORQ Recovery Drink immediately afterwards. Combining Phase 1 with Phase 2 as a cumulative process will provide a much more comprehensive level of recovery than following either Phase 1 or 2 on their own. The amount of TORQ Recovery Drink to consume is dependent on bodyweight, so visit the specific product pages for further information. As we eluded to earlier in this section, we would always recommend our Recovery Drink ahead of our Recovery Bar (Recovery bar not available in North America at this time) because it does a more comprehensive job – in addition to the properties of the bar, it hydrates, provides L-Glutamine for muscular protection and D-Ribose for restoration of cellular energy levels.The primary role of TORQ’s Recovery Drink is to replenish endogenous carbohydrate stores and provide protein, vitamins and minerals for muscular repair and resource replenishment.  
  • PHASE 3 // Increased focus on general diet and use of TORQ Energy Organic:  As exercise load increases, your recovery protocol should start to expand beyond the nutrition taken on board during exercise and immediately afterwards. The human body can only process up to 90 grams of carbohydrate per hour during exercise and even that is impossible for many products. Immediately after exercise, during Phase 2, we suggest consuming a gram of carbohydrate per Kg of bodyweight and 1/4 gram of protein per Kg of bodyweight, so this leaves a large span of time between these interventions and your next exercise session. It’s during this time that more work can be done if exercise load has increased to the point where even diligent fueling and consumption of recovery products still isn’t enough!First of all, you need to look at your general diet again. Can you eat more? Can you make some better dietary choices so that you are consuming more high quality rich carbohydrate and protein sources?  Sometimes, when training load is particularly high, it’s literally impossible to consume enough calories to replace those lost through exercise and this is where TORQ Energy Organic is a savior (On the TORQ Energy page, scroll down to read about our Energy Organic). Dubbed ‘The Invisible Calorie’ – TORQ Energy Organic is precisely that – it’s a 100% complex carbohydrate source which has no sweetness, yet has the density of sugar. It can be added to sweet or savory dishes to boost the carbohydrate content significantly without having any impact on flavor. It can even be added to tea or coffee and is Soil Association Certified Organic.
  • PHASE 4 // Consume TORQ Recovery Plus twice per day, every day (COMING SOON TO USA):   This phase of the TORQ Recovery System is all about ‘putting the icing on the cake’ so to speak and we’ve formulated the highly advanced TORQ Recovery Plus Hot Cocoa drink to facilitate both a higher training load and exemplary recovery and adaptation. Please take the time to read the ‘Recovery Explained’ section below so that you can fully understand the interplay between the training stimulus, recovery from the stimulus and ultimately adaptation as a result of receiving the stimulus.TORQ Recovery Plus contains 3 key potent ingredients: HMB (Beta-Hydroxy-Methylbeutyrate), Beta-Alanine and Sodium Phosphate. HMB has amazing nitrogen-retention qualities, which makes it both naturally anabolic (body building) and anti-catabolic (prevents muscle breakdown). Beta-Alanine is a branched chain amino acid that helps to increase lactic acid buffering (removal), which results in increased anaerobic power as well as aiding recovery between high intensity racing/training bouts. Sodium Phosphate complements Beta-Alanine by empowering the aerobic system to round off a truly comprehensive system.Ultimately, TORQ Recovery Plus doesn’t only aid recovery during periods of high training stress, it contains key ingredients to boost performance as well. As a brief guide to usage of this product (comprehensive information below), TORQ Recovery Plus will provide benefits if taken continually during any high load training period, because of its HMB content, but the Beta-Alanine and Sodium Phosphate offer most potential during high intensity interval training and racing. Therefore, TORQ Recovery Plus is ideal for use throughout the competitive season, or in the lead up to (and including) a training camp or cycling holiday, where exercise intensity is going to be mixed (intense and prolonged).It is the interplay between Beta-Alanine and HMB in TORQ Recovery Plus that is the most interesting and exciting. Beta-Alanine essentially creates a greater anaerobic training stimulus by allowing you to maintain higher top-end power outputs for any given interval duration. This causes muscular damage (the section below explains how this is actually a good thing) and what HMB is particularly good at doing is knitting damaged muscle fibres back together again. The two nutrients work harmoniously together resulting in a greater training stimulus and stronger adaptation.There are other beneficial uses for this product as a stand-alone training aid for some sprint-based disciplines.  Within the context of the TORQ Recovery System though, this product should always be used as part of the system, not on its own.

TORQ Recovery

TORQ Recovery is designed to be used within 15 minutes of finishing hard exercise (we usually say that anything of intensity beyond an hour’s effort).  The re-formulated TORQ Recovery benefits from the multiple-transportable carbohydrates (Maltodextrin and Fructose) used in our TORQ Energy, TORQ Gel and TORQ Bar fueling range for the comprehensive replenishment of the body’s glycogen stores.  Whey protein isolate is used in TORQ recovery too, because of its extremely soluble nature and rapid intestinal absorption, aiding growth and repair of distressed muscle tissue. Whey protein also provides the further advantage of significantly raising insulin levels, allowing optimal glycogen synthesis (carbohydrate storage) to take place without the need to consume larger, less practical volumes of carbohydrate.

  • 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.

Guide to usage: TORQ Recovery should be used after any exercise session of ‘significance’, typically greater than 1 to 1.5hrs of training/racing. This would be defined as a prolonged endurance session or a hard shorter-duration interval session or race – basically a session that is likely to have caused muscle damage and/or appreciable carbohydrate depletion from the muscles.

Read further below on the other core components of the TORQ Recovery System – Recovery + and Energy Organic. 

TORQ Energy Organic

TORQ Energy Natural Organic is the final part of the recovery jigsaw. A diet rich in carbohydrate is essential for promoting continued glycogen synthesis and re-fueling. To this end, TORQ Energy Natural Organic is a very useful supplement to use when consuming bulky carbohydrates feels impractical. TORQ Energy Natural Organic is flavorless and can be added to food almost invisibly to boost its carbohydrate content while be extremely light and easy on the stomach – we call this the invisible calorie. Four level scoops of TORQ Energy Natural Organic in a cup of soup, or a bowl of cereal, will provide the equivalent carbohydrate calories to a large bowl of pasta. This is why this product features as a very important component in the TORQ Recovery System, as well as the TORQ Fueling System.

 

 

TORQ Energy Organic is made from an ingredient called maltodextrin, often referred to as a glucose polymer. A glucose polymer’s molecular profile optimizes the long-term energy providing properties of complex carbohydrates, without the need to consume bulky starch-rich foods. These bulky foods take a longer time to digest because they contain fiber, an important, but metabolically useless nutrient. They also fill and bloat your stomach making movement and sport in particular more difficult. TORQ Energy Organic, when diluted with the correct amount of water, delivers a sustained supply of glucose to the working muscle. As this product is practically flavorless, it is also ideal for people who like to drink water whilst exercising (vs a flavored drink), but want to benefit from carbohydrate fueling.

 

 

One key difference in the TORQ Energy ORGANIC is that this formula does not contain Fructose, therefore energy delivery won’t be as strong compared with our naturally flavored TORQ Energy featured in the previous section. If you take the time to read about the TORQ Fueling System, you will be able to learn more about how TORQ’s products can be combined together as part of a fueling/hydration strategy.

As the energy delivery isn’t as strong with TORQ Energy Organic, you should therefore aim for 2 TORQ units per hour whilst using this product as opposed to 3 TORQ units per hour when all TORQ products you are using contain 2:1 Maltodextrin:Fructose.

TORQ Recovery Plus+ (Coming Soon to USA)

TORQ Recovery Plus+ is a Hot Cocoa drink that has been designed for regular (twice daily) use during periods of very intense training stress. TORQ Recovery Plus+ has not been designed to replace TORQ Recovery; it should be used in conjunction with it, because it’s a totally different kind of product. Therefore the ‘Plus+’ part of TORQ Recovery Plus+ means ‘in addition to’ not ‘better than’.

 

HMB has been removed from TORQ Recovery and put into TORQ Recovery Plus+. This nutrient has amazing nitrogen-retention qualities, which makes it both naturally anabolic (body building) and anti-catabolic (prevents muscle breakdown). However, to achieve the full benefits of HMB, it should be taken daily and in divided doses during heavy training. Even during heavy training periods, it’s rare for an athlete to consume TORQ Recovery every day, plus it’s designed as a single dose supplement immediately post exercise, so we wanted to design a product that they could take every day (twice per day) during this time. Beta-Alanine and Sodium Phosphate, which are the other two potent micronutrients that feature in TORQ Recovery Plus+, should also be consumed in divided doses, so these feature with HMB in the product too.

Beta-Alanine is a branched chain amino acid that helps to increase lactic acid buffering (removal), which results in increased anaerobic power as well as aiding recovery between high intensity racing/training bouts. Sodium Phosphate complements Beta-Alanine by empowering the aerobic system to round off a truly comprehensive system. Ultimately, TORQ Recovery Plus+ doesn’t only aid recovery during periods of high training stress, it contains key ingredients to boost performance as well.

 

TORQ Recovery Plus+ will provide benefits if taken continually during any high load training period, because of its HMB content, but the Beta-Alanine and Sodium Phosphate offer most potential during high intensity interval training and racing. Therefore, TORQ Recovery Plus+ is ideal for use throughout the competitive season, or in the lead up to (and including) a training camp or cycling holiday, where exercise intensity is going to be mixed (intense and prolonged). 

 

This is just a summary of the TORQ Recovery System and if you intend to purchase either TORQ Recovery, TORQ Recovery Plus+, or TORQ Energy Natural Organic, please read further to get a clear picture of how to use the products optimally. All of our recommendations are fully substantiated by research and these are clearly referenced below. More on TORQ Recovery.

 

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