16 articles
A fresh meta-analysis gathered the entire evidence base on citrulline malate — and rated its certainty as «low to very low». Here is what that means for anyone who already bought the tub.
Flying across time zones costs roughly one day of adaptation per zone travelling east — and half that going west. We unpack where the asymmetry comes from and how to plan your arrival around it.
Your legs are ready for 120 grams of carbohydrate an hour, but your gut is not. We look at why absorption runs into transporters, how a glucose-fructose blend gets around them, and what in all those gut-training protocols has actually been tested.
ACWR has become a standard metric in sports watches, but the meta-analysis is built on football, the confidence interval for the safe zone is enormous, and planning a season around ACWR did not reduce injuries at all.
A meta-analysis of 35 studies confirms that rinsing your mouth with a maltodextrin solution does help — but the effect is small (g = 0.18), the certainty of evidence is low, and the classic “only works when fasted” rule has barely been tested at all.
Running power isn't the same thing as cycling power: it isn't measured directly but modeled. We break down where the device genuinely helps a runner and where it's credited with excess precision.
Two thirds of college athletes are short on vitamin D, and every 5 ng/mL drop raises the odds of injury by 13%. Here is who is at risk and what runners and triathletes should do about it.
Mental fatigue raises your perceived effort and makes you quit sooner — at the same heart rate. Let's unpack how to train your “brain endurance” without burning out.
A fresh review in Sports Medicine (2025) rethinks protein for runners and triathletes: it's not about muscle mass but about recovery, mitochondria, and immunity. We break down what that means in servings of chicken, cottage cheese, and fish.
Sodium bicarbonate is an IOC-recognized supplement, but its effect depends on the race format. We break down where soda buys you seconds, where it does almost nothing, and how to avoid a “gut rebellion.”
A systematic review of 7 randomized trials compared running and cycling training. It found no difference in VO₂max gains or running performance — we break down what this means for triathletes and recovering runners.
Two threshold sessions a day and a lactate meter in your pocket — we break down what in the “double threshold” is backed by science, what stayed pure hype, and how an amateur can try the method cautiously.
Why an endurance athlete needs calcium beyond strong bones, how much is required, and how to avoid a stress fracture out on the course.
Why sodium helps you absorb water, why you should mix glucose with fructose, and where stomach trouble on a long race comes from — a breakdown of the physiology of absorption.
Potassium is the main intracellular electrolyte — one we think about less often than sodium and magnesium. We break down how much you need, its role in blood pressure and recovery, and why food is almost always better than supplements.
'Drink more water' is advice about as useful as 'run faster.' How much is more? A liter? Three? Let's calculate specifically.