Performance Enhancing Diets and the PRISE Protocol to Optimize Athletic Performance

Figure 1

Interval exercise (I). Choose an exercise (walking, jogging, running, cycling, swimming, elliptical, snowshoeing, cross-country skiing, jumping rope, rollerblading, rowing, etc.) and one of two options. Option 1: perform 5–7 “all-out” sprint Intervals for 30-seconds at intensity level 10 followed by a 4 minute recovery at intensity Level 2; or Option 2: perform 8–12 sprint “almost all-out” intervals for 60 seconds at intensity level 9 followed by a 2-minute recovery at intensity Level 2. At the beginning and end of each interval session perform a 5-minute dynamic warm-up and gentle stretching cool down, respectively, so that each session is completed within 30–40 minutes.