Great reads here! Quality information about sports nutrition, sport psychology, training and inspiration!

Why you absolutely shouldn’t be ‘running off’ calories this Christmas
We spoke to sport and eating disorder dietician, Renee McGregor.

The benefits of ‘green exercise’ go far beyond physical fitness
A growing body of evidence shows the positive effects of exercising in nature, from reduced anxiety and stress to better cognitive performance

Will women outperform men in ultra-endurance events?
An interesting review (1) was published recently re-igniting the discussion whether women will ever outperform men in ultra-endurance events.

Improve Your Balance with These 6 Exercises
Build your balance with this essential workout—no beam necessary

Postpartum Expectations: Moms Get Back on Bikes & Boards – Mountain Life
Sea to Sky Corridor mothers share the unique and sometimes unexpected realities around the postpartum return to bikes and boards.

Snack your way to better health with bite-sized exercise breaks
Short, 20-second bursts of activity — known as exercise ‘snacks’ — throughout the day have many benefits, from boosting energy and productivity to improving car

Pregnancy Posts: Trimester Three November-January
I have been writing these throughout my pregnancy with all it’s up and downs as I know finding other pregnant athlete blogs really helped me…

How Your Body Does (and Doesn’t) Adapt to Cold
Unlike heat training, repeated exposure to cold doesn’t necessarily help you handle winter weather better

If you want to build strength, you don’t need to lift heavy weights
Pushing to the point of failure is instead the prescribed way to bulk up, if that’s what your goal is

What Science Says about Fasted Exercise
There’s probably no more trendy topic in health and nutrition right now than fasting. Intermittent fasting (IF), while an ancient practice…

Creatine for Endurance Cyclists: Can you gain an edge?
Most of us associate creatine with either its ability to improve performance in sports with brief intense/repeated sprints, or improve strength and increase muscle mass as a result of resistance

The Physiology of the Finishing Kick
If even pacing is so great, why do the best runners in the world always seem to have another gear at the end?

There’s a New Way to Choose the Right Running Shoe
Pronation is out of favor, comfort is too vague, but maybe measuring your “habitual motion path” will guide you to a shoe that minimizes your injury risk

5 ways to get the most out of online fitness classes during COVID-19
Great tips on selecting safe, motivating, sustainable online exercise.

For an Exercise ‘Snack,’ Try the New Standing 7-Minute Workout
During pandemic lockdowns, many of us learned the importance of short home workouts. Take the 7-Day Well Challenge for a new exercise video and more ways to kee

Everything You Need to Know About Taking Magnesium for Sleep, According to Sleep Specialists
Here’s what you need to do before turning to the supplement.

How to Take a Better Nap Without Compromising Your Nightly Sleep
Few things are more satisfying than a nap after a long, hard workout. Crafting the perfect nap takes more than simply falling asleep, here’s how to do it.

The Best of 2020
The Best articles, lectures and podcasts of 2020 for health professionals

4 Common Strength Training Mistakes Masters Athletes Make
With an intelligent strength training program, you can avoid negative adaptations and instead bolster your in-sport abilities and boost your performances.

THE SAFETY AND EFFICACY OF CREATINE MONOHYDRATE SUPPLEMENTATION: WHAT WE HAVE LEARNED FROM THE PAST 25 YEARS OF RESEARCH
THE SAFETY AND EFFICACY OF CREATINE MONOHYDRATE SUPPLEMENTATION: WHAT WE HAVE LEARNED FROM THE PAST 25 YEARS OF RESEARCH

5 Tips: Descending – Voxwomen
Previously we looked at 5 ways to improve your climbing. Now you’ve made it to the top, it’s time to look at how to make it back down – safely…

Exercise Blocks Pain, But Only For Believers
A new study explores the links between exercise and pain perception, and how easily they can be manipulated

Opinion | I Achieved My Wildest Dreams. Then Depression Hit.
I’d spent my life training for the Olympics, but I wasn’t prepared for what came next.

Training for Power Part 1: Spine Stiffness & Upper Body Movement – PezCycling News
More bike fitters and cycling coaches have begun to tout glute activation and “core strength” as being the foundations for performance.

Rethinking the Cross-Training Paradox
A basic principle of training says you get better at the things you do most. So why does cross-training work?

RED-S Is a Real Problem for Some Runners—Here’s What You Need to Know
You might not be fueling your workouts properly. In fact, many runners aren’t.

Indoor Bike Training: Are You Making It Too Hard? – CTS
Indoor bike training is very effective for high-intensity interval workouts, but some people go too hard, too often. Here’s why, and a good aerobic workout.

Thoughts on Training During the Pandemic – Joe Friel
“ take advantage of this strange time to prepare for when things finally get back to something like normal.”

Pro Roadie Leah Kirchmann Shares Her Secret to the Perfect Banana Bread
Plus, how she fuels her training for podium performances and long days in the saddle.

Are Carbohydrate Hydrogel Products Worth the Hype? – PezCycling News
Are the marketing claims of improved gastric emptying and CHO oxidation worth your money? Let’s find out!

The World’s Hottest Sports Drink Finally Faces the Evidence
The Swedish company Maurten’s hydrogel drink has taken the endurance world by storm over the last two years. Now scientists are testing their claims.

SLEEP AND FEMALE PERFORMANCE – ShePower Sport
Dreaming of sleeping your way to the finish line? This might not work. But the good news is: a sleepless night will not keep you away from it.

To Strength Train Right, Trust Your Feelings
You don’t need an elaborate workout plan to get the most out of your resistance workout; you just need to tune into how you feel

How Your Muscle Fibers Might Predict Overtraining
A new study suggests that slow-twitch runners can handle higher mileage than fast-twitch runners before showing signs of overtraining

6 Stress Fracture Warning Signs All Women Should Know About
These key risk factors predict bone injury for females surprisingly well.

A Potential Downside of Intermittent Fasting
A rigorous three-month study found that people lost little weight, and much of that may have been from muscle.

Early Sport Specialization -Short-Term vs. Long-Term Athletic Success
Single sport specialization can be defined as intensive, year-round training in one sport to the exclusion of others. Is this the best route for young athletes?

Early Sport Specialization -5 Strategies to Prevent Athlete Burnout
Athlete burnout from sport is becoming more prevalent alongside the increasing trend of early sport specialization in youth athletes. In this article, I offer 5

High intensity physical activity in early life can prevent osteoporosis in later life
High intensity physical activity in early life might help maximise peak hip strength and prevent osteoporosis in later life, according to a study published in J

What to Eat Before a Crit, Time Trial or Cyclocross Race
When cycling intensity is high, timing and composition of nutrition intake leading into an event become especially important. In the case of a stand alone cyclocross race, crit and time

Which milk is healthiest for you: oat, dairy, almond, soy, rice, coconut?
The nutritional quality of the different alternatives varies considerably, so it’s important to take note of these differences when making a selection.

FUEL YOUR FIERCENESS—AVOID RED-S – ShePower Sport
Athletes who do not fuel their body enough to train and perform can develop Relative Energy Deficiency in Sport (RED-S). Food is not something to avoid.

An Athlete’s Guide to Aging Gracefully
Getting old doesn’t have to hurt so much

High-Fat Diets Still Don’t Boost Endurance
After a controversial Australian study’s negative findings about low-carb, high-fat diets, scientists made adjustments and ran the study again

Oral contraceptives and performance
The effect of contraceptive pills are used by female athletes may affect performance. Here the evidence is presented.

Could a Keto Diet Be Bad for Athletes’ Bones?
Race walkers on a low-carbohydrate, high-fat ketogenic diet showed early signs indicative of bone loss.

Polarized Training Simplified
There are numerous debates over different training philosophies, mainly the “big three” of sweet spot, HIIT (high-intensity interval training), and polarized (8

Preventing and treating an iron deficiency
How to prevent or treat iron deficiency. Iron is critical to performance and thus we must make sure we do not develop a deficiency.

Nutritional strategies for the Tour de France
The aim of this paper is to provide a contemporary review of nutritional strategies that can support a TDF-winning performance…

Phelps, Ohno open up about suicide, depression in new doc
LOS ANGELES (AP) — Athletes Stephen Scherer, Jeret Peterson and Kelly Catlin have two things in common: They all reached their dream of becoming Olympians, and

Exercise and the Corona Virus: Does Hard Exercise Really “Suppress” Your Immune System?
This post is a response. A response to noone in particular (well…maybe), but a response to a variety of tweets and (mis)information that…

Should Male and Female Cyclists Train Differently?
Four years of race data from a professional cycling team unveils some differences between the sexes

How Exercise May Bolster the Brain
Exercise prompts the liver to pump out a little-known protein that appears to rejuvenate the brain, a new study found.

CAFFEINE AND EXERCISE PERFORMANCE: AN UPDATE
The latest science on the effects of caffeine on performance.

120 grams of carbohydrate per hour in mountain marathon runners
Guidelines 10 years ago stated that carbohydrate intake during exercise should be 30-60 grams per hour, this developed to intakes of 90 g/h in some situations,

How Interval Training Can Help You With Time Management
This idea has shaped elite sports over the last century, but it’s only in the past decade that it’s being lifted from the playing field and applied elsewhere.

Bone health in elite Norwegian endurance cyclists and runners: a cross-sectional study
Background Athletes who compete in non-weight-bearing activities such as swimming and cycling are at risk of developing low bone mineral density (BMD). Athletes in long-distance running are at risk of…

How the Menstrual Cycle Affects Athletic Performance
After an exhaustive search of the literature, researchers conclude that, well, it’s complicated

To Avoid Running Injuries, What You Eat Matters
Researchers at Stanford and UCLA are teaching college distance runners that when it comes to staying injury-free, what they eat matters

Food & Fitness After 50: Is There an Optimal Protein Intake for Older Adults?
A recent paper from three international protein gurus reviews the science behind the recommendations that older adults need more protein than young, healthy adu

The Athlete’s Guide to Boosting Iron
Three new studies explore iron patches, injections, and dose frequency

best workouts for cyclocross training
What are the real demands of cyclocross? What are some myths about cyclocross, and what some super workouts for busting those myths?

3 Signs It’s Time for an Endurance Athlete to Rest – Jason Koop
Athletes generally know they need to train and then rest in order to improve, but few know how much rest to take or when to take it. Coach Jason Koop…

(De)training in a Pandemic – PezCycling News
Toolbox: No bike racing and indoor training are not the end of the world – and neither is this break in your cycling fitness. Here’s how to adjust.

Will caffeine make you a better athlete? That depends on your DNA
Some people metabolize caffeine quickly, while others metabolize it slowly – and there’s growing evidence that the difference can affect not only athletic perfo

Fitness Improvement: How Much Does Blood Volume Matter? – PezCycling News
How does training actually improve your fitness? How much comes down to increasing haemoglobin and blood volume to improve oxygen delivery?

Enhancing sleep through nutrition
Sleep is vital for physiological and psychological functions that may be particularly important to athletes. Nutrition can influence sleep quality and duration

International Society of Sports Nutrition Position Stand: nutritional considerations for single-stage ultra-marathon training and racing
Background In this Position Statement, the International Society of Sports Nutrition (ISSN) provides an objective and critical review of the literature pertinen

13 Easy Wake Up Tips For Early Morning Workouts – CTS
Early morning can be a golden opportunity for training, if you can wake up. Use these easy wake up tips to get yourself up and going!

Did Researchers Really Find a “Performance-Enhancing Microbe”?
A lactate-munching microbe found in the poop of Boston marathoners is interesting, but that doesn’t mean you should (ahem) swallow it just yet

VEGETARIAN AND VEGAN DIETS FOR ATHLETIC TRAINING AND PERFORMANCE
VEGETARIAN AND VEGAN DIETS FOR ATHLETIC TRAINING AND PERFORMANCE

How Exercise Shapes You, Far Beyond the Gym
The biggest benefit might be that it teaches people to be comfortable with being uncomfortable.

Creatine and Carb Loading During Endurance Events
Creatine: one of the most researched, safe supplements in the sport market. But can it help your endurance cycling?

Babying your back may delay healing – Harvard Health
You might be considering surgery or other intervention to treat your back pain. But less may actually be more for this common problem, and in many instances the

What all runners need to know about bone health
Everything you do, in and out of your trainers, affects your skeletal structure. Here’s how to upgrade your training and everyday life to ensure better bone hea

The Caffeine “Buzz” Might Lie in Your DNA
“Personalized health” is becoming a popular topic. Medicine and nutrition have recently tried to capitalize on the quick, easy, and…

Vegan diets: practical advice for athletes and exercisers
With the growth of social media as a platform to share information, veganism is becoming more visible, and could be becoming more accepted in sports and in the

Sports Nutritionist Anne Guzman on health, performance and finding what works for you
Sports nutritionist Anne Guzman shares tips on performance nutrition, food journaling, and health.

Why You’re Less Hungry After an Intense Workout
New research suggests that the lactate produced by hard interval workouts alters the hormones that determine your appetite

Ruth Winder’s National Championships Win Almost Didn’t Happen
How Relative Energy Deficiency Syndrome can derail an athlete and create acute and potentially long term health & performance consequences for males & females.

Opinion | I Am 35 and Running Faster Than I Ever Thought Possible
An amazing article, just when you think you’re athletic career is over, think again. Reframe. Loved this.

Fridge Raider: Inside the Diet of Ultra-Marathoner Jim Walmsley
How does one fuel the body before—and during—a 100-mile run, day after day? Ultra-marathoner Jim Walmsley shares his dietary habits and tricks for going the (ultra) distance.

Is Carbo-Loading Still a Thing?
What the science now says about housing pasta for peak athletic performance

Extreme Exercise Isn’t Bad for Your Heart
A new analysis tracks people doing 35 hours of exercise per week for a decade, and finds no evidence of heart risks

How to Make Your Strength Routine Evidence-Based
New research hands down verdicts on what to lift, how much, and how hard

Biking for Your Brain: The Neurology of Cycling | DuVine
Take a deep dive into biology and evolution to understand the neurological benefits of cycling, with tips on how to bike for better brainpower.

What does running do to your brain?
Neuroscientists have studied treadmill runners, ultramarathon athletes – and a number of lab animals – to investigate the effects of running on grey matter

Mental fatigue in sport- what is it and how do we recover from it?
Mental fatigue can influence physical performance studies suggest. What is mental fatigue and how do we recover from it?

How to Stick to a New Training Plan
There’s no silver bullet, but these useful practices will help you keep training

America’s Fastest Ultrarunner and His Race Against Depression
He’s had to embrace incredible physical pain to win iconic ultramarathons like the Leadville Trail 100 and the Western States Endurance Run. But that’s a form of suffering Rob Krar…

Should Endurance Athletes Go Keto? Ketosis and Ketogenic Diets for Endurance Athletes – CTS
High carb or low carb? Will dietary ketosis and a high fat low carb lifestyle improve endurance performance, weight loss, and overall health?

Why Isn’t There a Diet That Works for Everyone?
Obesity is a population-size crisis in Western countries — but it’s a problem that may resist population-wide solutions.

Handle the Heat: Heat Acclimation for Endurance Running – iRunFar.com
Heat acclimation for hot-weather endurance training. Excellent insights and recommendations for athletes and coaches.

Restricting my eating to become an elite runner wasn’t just wrong – it was dangerous
I had all the signs of a dangerous cycle in athletics known as Relative Energy Deficiency in Sport (RED-S), I just didn’t know it at the time

How to Get the Most Out of Altitude Training
Figuring out how long, how often, and when to train in the mountains remains an art for endurance athletes. Great read here with some different than typical insights on other…

Energy Systems Explained
Energy systems drive all of our activity on the bike. Understanding them will help you to focus your training and optimize your nutrition. This is a basic, simple explanation which…

What is Lactate and Lactate Threshold
Excellent read!! Lactate threshold is a widely used term in endurance sports training, yet there is still much confusion surrounding it. This in depth article explains lactate threshold, including its…

Beta alanine supplementation
Beta-alanine has become a “must-have” supplement for many athletes, but does the science support the hype?

Swifter, higher, stronger: What’s on the menu?
(A MUST READ!) The exploits of elite athletes delight, frustrate, and confound us as they strive to reach their physiological, psychological, and biomechanical limits. We dissect nutritional approaches to optimal…

Should You Restrict Caffeine Before Competition To Resensitize To It? | Sigma Nutrition
Great read looking at recent research on habitual caffeine intake vs withdrawing caffeine before competition and how either impacts the ergogenic effects of caffeine. Do you need to cut back…

Dr. Brianna Stubbs on the Role of Ketone Supplements
Dr. Brianna Stubbs is a research scientist with a Ph.D in Metabolic Physiology from the University of Oxford. Watch her insightful presentation.

The Real Reason Marathoners Hit the Wall
A new study finds that your “critical speed” threshold drops in the last third of a marathon, which may explain why the distance produces so many blow-ups. Definitely transferable to…

What’s so good about Menstrual Cycles? | BJSM blog – social media’s leading SEM voice
By Dr Nicky Keay @nickyKfitness Menstrual periods are a barometer of healthy hormones. The evolutionary purpose of ovulation is to reproduce. Furthermore the carefully biologically choreographed variation of hormones that occurs…

The Risks of Relative Energy Deficiency in Sports
Relative Energy Deficiency in sports, or RED-S, affects male and female athletes, and can be detrimental to health and performance. It’s a relative energy deficiency, meaning you may not purposely…

Can Carbohydrate Mouth Rinse Improve Performance during Exercise? A Systematic Review
The purpose of this review was to identify studies that have investigated the effect of carbohydrate (CHO) mouth rinse on exercise performance, and to quantify the overall mean difference of…

I Genuinely Suck at Working Out in the Heat. What’s Wrong With Me?
Managing your body in the heat. What’s happening? How acclimatization works. How to manage discomfort and other expert insights with Dr.Stephen Cheung.

Exactly how much do the pros eat during a Grand Tour? | CyclingTips
A lot’s been made of the eating habits of pros during Grand Tours in recent years. The introduction of team chefs and kitchen trucks a decade or so ago drastically…

‘LCHF and Performance’ with Professor Louise Burke | Guru Performance Institute
Dr. Louise Burke is one of the world’s most known experts in sports nutrition. Here she covers low carb high fat (LCHF) diets and performance and slices through the “bunk”…

“The Female Athlete” with Dr Kirsty Elliot-Sale | Guru Performance Institute
Amazing conversation with Dr. Kirsty Elliot Sale on the Female Athlete Triad and RED-s. If you’re coaching female athletes or are one, you’ll want a good understanding of how energy…

#47 – Matthew Walker, Ph.D., on sleep – Part I of III: Dangers of poor sleep, Alzheimer’s risk, mental health, memory consolidation, and more – Peter Attia
As an athlete and human being, sleep is crucial to optimal health. You don’t want to miss this podcast, you’ll be turning in a bit earlier and following some of…

Making Movement Easier with Chris Boardman – Dr Rangan Chatterjee
Olympic Cyclist Chris Boardman on how we can all “move more” in life and what he’s doing to help make that vision come to fruition.

How to Train for Altitude with Dr. Stephen Cheung – Sonya Looney
Dr. Stephen Cheung is a researcher out of Canada’s Brock University. Here he speaks with Sonya Looney about training at altitude. Sleep high, train low, how soon before an event…
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