Triathlon : Training – Race – Recovery

Biestmilch 

ESSENTIALS 

Training – Race – Recovery 

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1

The organism only 

talks one language. 

All elements are 

connected in a 

multidirectional way. 

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. 

2 

BIESTMILCH 

Training – Race – Recovery

BIESTMILCH ESSENTIALS 

Training – Race – Recovery 

by Dr. Susann Kraeftner 

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 signals 

is permanently rushing through our bodies connecting 

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 molecules 

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 balance. 

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 increase 

the flexibility and stability of the network connections 

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. 

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3

1 Training preps for 

your biggest race 

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 destroying 

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 coincide 

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 regular 

working hours the task of being optimally prepared is 

even more challenging. 

Due to the training stress your body is floating in an inflammatory 

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 robust 

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 continuity 

of the training is essential. No injuries, no infections, 

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 overreaching, 

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 inflammations. 

The control mechanisms that contain your body‘s inflammatory 

states are therefore challenged at all times. If 

you manage your training within the limits where the training 

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 otherwise 

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 monotonous 

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 always 

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. 

4 

BIESTMILCH 


Here are some cues how you can 

find 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. 

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5

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. 

6 

BIESTMILCH 


2 

The tapering phase 

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 frequency 

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 tapering 

the activity of the autonomous nervous system and 

the immune system should not decrease dramatically because 

otherwise the inflammatory conditions in the body 

spread and become more severe. 

“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 

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-down of 

the training leads to a drop of the activity state of the autonomous 

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 inflammation 

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. 

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7

3 Race 

Peaking on a solid base 

In endurance races the body faces mainly two critical 

conditions, one is fatigue and the other are gastrointestinal 

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 interdependent. 

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. 

Training 

and Tapering: 

Chewies 

or Capsules 

Start 

3,85km 

This lack of control of the signal transmission from the 

brain to the muscle and back may lead to cramps followed 

by exertion and finally exhaustion. This fatigue is 

located in the central nervous system not in the muscle. 

Early morning 

Biest booster 

Consequently, you need your brain working at full capacity 

to retrieve your personal best. 

Leaks in the stomach and gut 

Endurance performance affects the integrity of the intestinal 

barrier. The prolonged strenuous exercise per se, 

heat stress, mechanical shearing forces, oxidative burst, 

reduced blood flow, too high an intake of carbs or painkillers 

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 penetrate 

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. 

8 

BIESTMILCH 


Take a Booster 

1/2 or 1 Booster 

180km 

42,2km 

Finish 

Booster on 

the Bike 

1/2 or 1 Booster 

Chewies or Capsules 

for Recovery 

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

step in experiencing the power of Biestmilch in training 

and racing. 

FOR BASIC TRAINING 

If you feel fit and well one BIESTMILCH Chewy Tablet 

(900 mg Colostrum) a day suffices. 

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 

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. 

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9

Muscle adaption process 

Microlesions 

Inflammatory Environment 

Catabolic Process 

Repair Process 

Adaptation of Muscle Fibres 

Anabolic Process 

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. 

10 

BIESTMILCH 


4 Recovery 

Healing processes demand a strong 

and balanced immunity 

Recovery - time for build-up, 

inflammation control and healing 

Recovery is the highly active phase for the body buildup. 

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 training 

program. 

Muscle injuries cause inflammations 

and are the precondition for 

muscle adaptation 

The immune system is steering the inflammatory and subsequently 

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 leading 

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. 

It is common knowledge that endurance strains always go 

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

tissue and smallest blood vessels. These tiny injuries 

are required in order for the muscle to adapt to a 

higher performance level. The injuries can affect only muscle 

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, shifting 

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 lasting 

muscle pains arise (DOMS, delayed onset of muscle 

soreness). 

Creatinkinases and myoglobin levels above normal are 

typical in such cases. All these injuries induce inflammatory 

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. 

Efficient build-up processes 

need the recovery times 

Training and racing are situations in which degradation 

processes prevail. The metabolism becomes consumptive, 

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 begin. 

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. 

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No Endurance sports without biestmilch 

Lose Focus 

Heavy Legs 

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BIESTMILCH 


Cramps 

Stomach and Gut 

BIESTMILCH is all natural 

and stands for a balanced 

immunity, more focus, 

better muscle coordination 

and a more stable stomach 

and gut. 

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13

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BIESTMILCH USA, LLC 

1129 East Shorewood Court 

Coeur d‘Alene, ID 83815 

United States 

65185 Wiesbaden, Germany 

Fon +49 (0)611. 97651-0 

Fax +49 (0)611. 97651-25 

Bovine Colostrum Supplementation 

biestmilch@biestmilch.com 

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BIESTMILCH 


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ihre Wirkung entfalten Eine Zusammenfassung 

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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 Lebanon, 

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 Sebastian 

Kienle. 

Find further information and toughts about Biestmilch on 

www.biestmilch.com 

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15

Biestmilch 

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

www.biestmilch.com/store 

BIESTMILCH Chewies* 

BIESTMILCH Capsules 

BIESTMILCH Solution 

BIEST BOOSTER MEDIUM* 

30 Chewie Tablets 

90 Capsules 

Flask à 125 ml, 

9 Chewie Tablets 

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Triathlon : Training – Race – Recovery

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