Performance Hub

Race walkers on a low-carbohydrate, high-fat ketogenic diet showed early signs indicative of bone loss.

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.

What the science now says about housing pasta for peak athletic performance

An amazing article, just when you think you’re athletic career is over, think again. Reframe. Loved this.

A new analysis tracks people doing 35 hours of exercise per week for a decade, and finds no evidence of heart risks

New research hands down verdicts on what to lift, how much, and how hard

Take a deep dive into biology and evolution to understand the neurological benefits of cycling, with tips on how to bike for better brainpower.

Neuroscientists have studied treadmill runners, ultramarathon athletes – and a number of lab animals – to investigate the effects of running on grey matter

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

Dr. Patrick discusses some of the compelling evidence that suggests exercise is a tool for preventing or managing the symptoms of depression.

There’s no silver bullet, but these useful practices will help you keep training

Being physically fit and strong isn’t enough. Mental resilience is the final pillar of success. Anna Marie Hughes goes in search of grit.

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…

How Relative Energy Deficiency Syndrome can derail an athlete and create acute and potentially long term health & performance consequences for males & females.

High carb or low carb? Will dietary ketosis and a high fat low carb lifestyle improve endurance performance, weight loss, and overall health?

Obesity is a population-size crisis in Western countries — but it’s a problem that may resist population-wide solutions.

Heat acclimation for hot-weather endurance training. Excellent insights and recommendations for athletes and coaches.

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

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 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…

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

(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…

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 is a research scientist with a Ph.D in Metabolic Physiology from the University of Oxford. Watch her insightful presentation.

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…

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…

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…

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

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…

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…

Managing your body in the heat. What’s happening? How acclimatization works. How to manage discomfort and other expert insights with Dr.Stephen Cheung.

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…

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”…

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…

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…

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.

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…