15 articles
Six weeks of leucine supplementation in cross-country skiers improved maximal oxygen uptake and strength. Here is how a single amino acid differs from «just eat more protein» — and who might actually benefit.
A fresh RCT reported enormous effects — so enormous they are hard to believe in groups of ten people. We unpack what percussion therapy reliably delivers, what it doesn't, and when it's better left alone.
A meta-analysis of 10 studies found a moderate advantage for plant-based diets in aerobic measures and no loss in strength. But the overall performance figure came out at zero — we look at why that happened.
An eight-week study found a marked gain in power and mitochondrial adaptations from a ketone ester taken after training. Yet most of the literature finds no effect — here is why both pictures may be true.
Snus and “tobacco-free” pouches have moved from team sports into endurance. In a controlled experiment they did not improve a one-hour cycling time trial at all, and the sense of focus in dependent users is simply withdrawal relief.
We break down how alcohol after a workout hits muscle protein synthesis, sleep, and rehydration — and how to drink so you lose less. No moralizing: just data and practice.
Endurance athletes have a distinctive set of gut bacteria, and Veillonella turns exercise lactate into fuel for the muscles. We break down what probiotics really deliver and why “any probiotic = a boost” is a myth.
A fresh 2025 review: low cadence is linked to lower-leg injuries, while too long a stride loads the knees. We break down how to measure your step rate and raise it safely by 5–10%.
Cold-water immersion speeds your return to form between races but blunts strength and hypertrophy adaptations. Let’s figure out when ice works for you and when against.
A new RCT in Frontiers in Nutrition: 4 weeks of a low-carb phase followed by a return to carbs improved running economy at the lactate threshold — something neither constant keto nor constantly high carbs achieved.
Ferritin is low but hemoglobin is fine — and endurance still drops by 3–4%. Here is what to test, how to eat, and when supplements make sense.
The elite load up to 120 grams of carbs per hour. We break down how much fuel you really need for long races, why glucose and fructose are worth mixing, and how to train your gut to handle it.
It's your gut, not your muscles, that caps fueling speed on long events. We break down the transporter limits and practical g/h schemes for running, cycling, and triathlon.
Why, for an endurance athlete, sodium isn't just the salt in a gel but a control system for fluid, nerves, and muscles. We break down the mechanics of balance and what to do about it during long efforts.
Familiar situation: you're running your usual route, same pace, but heart rate is 15 beats higher. Legs feel heavy, breathing harder. Overtrained? Getting sick? Or is it simpler — and scarier?