Great reads focused on all things sports performance. Tune in here for quality information about sports nutrition, sport psychology, training and inspiration!
Keto one of the worst diets of 2020, according to new rankings
The high-fat, low-carb diet has been ranked as one of the worst of 2020.
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.
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
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.
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?
Exercise as a Treatment for Depression
Dr. Patrick discusses some of the compelling evidence that suggests exercise is a tool for preventing or managing the symptoms of depression.
How to Stick to a New Training Plan
There’s no silver bullet, but these useful practices will help you keep training
The final pillar of success to being a great rider? Just add grit – Cycling Weekly
Being physically fit and strong isn’t enough. Mental resilience is the final pillar of success. Anna Marie Hughes goes in search of grit.
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…
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.
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…
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
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…
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…