Recovery Nutrition: Fuel Your Body Like an Engine
Your recovery nutrition is equally as important as the workout itself. Imagine putting stress on an engine by revving and going very fast but never putting gas in the car or never changing the oil or avoiding putting air in the tires or buying new ones when needed. What happens? The car doesn’t perform as well as it once did. It’s worth it to spend time learning what you need to eat and drink after strenuous exercise to ensure you’re feeling your best and performing at your peak.
Sodium May Boost Exercise Performance—Evidence Reviewed
If sodium plays an important role during exercise, then it makes sense that sodium would help performance. But does the evidence support this? Read the blog for more: https://t.co/GHvinkuz9T https://t.co/HDjW2m8z9e
Elite Training: Fundamentals over Flashy Performance Hype
Sprints, sleds, jumps, bounds, throws. Push, pull, squat, hinge. It’s almost as if fundamental reality of elite sports performance training. is betrayed by the performative nature of what is promoted as elite performance training. https://t.co/ksdfTPmsl5
Rethink Endurance Performance with Modern Evidence-Based Insights
This webinar is about rethinking endurance performance through a broader, more modern, and more evidence-based lens. Join the session: https://t.co/FHjGFZjzbF https://t.co/BIJlBQcDUF
Salty Sweaters Need Sodium: Track, Replace, Stay Strong
Yes, this is completely normal and very common in “salty sweaters”. It really depends on genetics, sweat rate, how intensely your body is working to cool itself, the climate/humidity, and even how acclimated you are to the heat. Seeing white salt residue...
Prepared, Paced, and Powered Through Boston 2026
Boston 2026 didn’t disappoint. Showed up feeling ready. Training was there, I felt strong Nutrition was dialed in, my energy high Pacing was right, quick, steady and sustainable And I finished strong 💪 #bostonmarathon #marathon #furlthefinish
5 Hours Weekly, 35 Years:
The investment: ~5 hours a week. Lifting heavy objects 3x a week, 2 work sets per exercise, 2-3 exercises (at least one compound movement) to failure and hiking or jog for an hour or so 1X a week, sprint intervals...
Switched to Apple Watch for Recovery and Bio‑Metrics
Ditched my whoop and I’m now fully back on the Apple Watch, there are apps that give you recovery, body battery, biological age
Resistance Training Counters Age‑related Muscle Loss and Restores Protein Sensitivity
Muscle loss with age is common, but much of that decline is driven by inactivity, not aging alone. On average, we reach peak muscle mass somewhere between 20 and 30, then lose about 8% per decade after that. By the time...
Modified Starch Boosts Fat Burn, Stabilizes Glucose, Risks Gut
Hydrothermally modified starch supplements may boost fat oxidation & stabilize blood glucose during exercise. But, slow absorption might upset your gut. Read more: https://t.co/Qb9hepjbPa https://t.co/NoOaX6lDJK
Race Specialty Dictates Training Focus: Sprinters vs Distance
Thanks @lupinrider 🙏 I think the races/events that the athlete is good at offers a lot of info - both on how they should train late in the build and what race they should be focused on at the end of...
Aerobic Limits Trigger Chain of Metabolic and Mental Decline
Behavioral constraints are directly correlated with aerobic limitation. The aerobic limiter isn't just about endurance, as it cascades with almost all other limiters. Behavior can work on either end of this, too. Aerobic limitation → Mitochondrial limitation → Cellular energy...
Volume Sets Your Performance Ceiling, Not Sharpening
I agree with @zbitter - this is how it should be done... 1/ Build volume (6+ mo) 2/ Sharpen for a race (2-4 mo) 3/ Recover (1-2 mo) 4/ Build to a higher volume. The problem comes when time-limited athletes stop at phase 2 and...
Abduction Safe; Keep Transverse Hip Abduction for Upper Glutes
Interesting take by rigiiko but all of my clients do abduction and none of them have gotten crazy, overdeveloped glute med/min. Also don’t stop doing transverse plane hip abduction as that works mostly upper glute max
Unlock IT Band Syndrome: Causes, Treatment, and Prevention
If you struggle with IT Band Syndrome or are susceptible to it, today's podcast is a must-listen. Physical therapist & coach @sparkhealthyrunner and I go deep on the causes, treatments, and mistakes around ITBS: - Can you run through pain? - What makes...
Avoid Offseason Pitfalls: Nutrition, Sleep, Consistent Training
🏈Common mistakes football players make in the offseason‼️ 🍟Dirty bulking and gaining bad weight by eating junk food, fast food, and sugar leads to fat gain rather than muscle, reducing speed and conditioning. ❌Poor sleep routine impairs muscle growth and recovery, limiting...
Expert DPTs Unlock Rapid Neck Recovery with E‑Stim
Follow up on my Neck Exercises video The whole process has been ~2 months Once I got things to settle, Heather (DPT #1) got in there to release the muscles that were tight Yesterday, Michael (DPT #2) went back in, then used e-stim...
Atraumatic Joint Pain Signals Lost Muscular Capacity
Most of the joint and tendon pain I see in the office is atraumatic. No fall, twist, and no activity anyone can point to. The shoulder that's been sore for three weeks or the knee that aches when going downstairs....
Long‑Head Triceps: Hidden Key to Thrower Pain Relief
The long head of the triceps is a really overlooked structure in the development of both shoulder and elbow pain in throwers. Many people forget that it crosses the shoulder joint - and therefore effectively links the scapula to the...
Clarify Repeated Protein Targets in Evidence-Based Session
Protein targets are often repeated without enough context. Join an evidence based session with Dr Oliver Witard for clarity: https://t.co/EZNW868zPQ https://t.co/Zr8B5AIEST
Neglecting Precise Grip and Stance Undermines Bar Mechanics
'A precise setup correct grip, stance, bar path, and torso positioning ensures proper mechanics. But many don't often put that much care or attention into barcraft.'
Pre‑Workout Carbs Boost Performance More Than Post‑Workout
Pre-workout carbohydrate consumption makes much more sense from a physiological point of view than post-workout carbohydrate consumption. Read more in the weekly free Patreon article. https://t.co/oBwerH28Pb
Increase Training Volume for Sustainable Performance Gains
Your training volume sets your performance limit. Sure you can do intervals for a couple of months to get a temporary boost. But, for lasting, sustained improvement, the only way forward is to figure out how you can do (and absorb) more.
Fundamentals Beat Supplements for Athletic Performance
Dear student athletes protein powders and creatine gummies will not make up for your lack of consistency in these crucial controllable habits 👇: ✔️ 7-9 hours of sleep ✔️ 3-4 balanced meals daily ✔️ Eating at least 3-4 fruits and veggies ✔️ Carbs and...
44‑Year‑Old PED‑Free Squats 625 Lb, Eyes Nationals
Squatting 625 for 2 at 44 years old PED free 4 weeks ‘til nationals. BRING IT https://t.co/DxBsaYt6kP
Rehydrate, Refuel, and Supplement for Optimal Recovery
🧽Your muscles are like a sponge once a training session or game is finished 💪 Immediately: 💦 Rehydrate with 16-20 oz H20 Within 30-60 min ⛽️Repair + rebuild with 25-40g of protein + 30-60g of carbs •Chocolate milk + banana + HB eggs •Turkey sandwich +...
Elite Athletes Hydrate Every 5km; TV “Science” Is Illusion
Wildest thing about this (apart from the idea of credible scientific insight by TV watching) is that if you actually watch it, you see every elite athlete takes bottles at every station, 5km (15 min) apart, and drinks for 1...
Tailor Your Training: Athlete Types Guide Updated
Updated my latest article on "What Type of Athlete Are You?" I wasn’t satisfied with just explaining the athlete types… So I added a NEW section on how to actually adjust training for each one... - What to emphasize through the season - How...
Bedtime Hip Stretches Unlock Looser, Pain-Free Mornings
Stiff Hips | Bedtime Mobility 5 exercises to improve hip mobility and release stiffness from sitting, training, or long days on your feet. Doing this before bed helps relax the muscles around your hips, supports better blood flow, and can ease tension...
From Play to Power: Kids Grow Through LTAD
2023 (5th grade) Youth athletic development Vs 2026 (8th grade) Strength and conditioning Same group of kids taking part in age/developmentally appropriate training activities. ##LTAD https://t.co/7qdzbBw0Ls
Intensity Rebels Miss Gains: Embrace Boring LISS
"The Anti-Establishment Athlete" & The Intensity Trap This is the ironic one. The deviant often ends up in glycolytic hell precisely because they rejected the mainstream advice to "just do cardio." They went hard and intensely because everyone else was doing...
Consistent Easy Miles Beat Intervals for 5K Success
I dunno, man... If you're say a 20 minute 5K runner doing 30mi/wk w/ 2 specific interval workouts/wk. You drop the interval workouts for a year and commit to building to consistent 60mi/wk of *only* easy miles plus strides. Then run a...
Protein’s Key Role in Recovery, Adaptation, and Performance
Explore the role of protein in recovery, adaptation, and performance. Seats are limited. Secure yours https://t.co/X2jF4hM5UH https://t.co/QuGS01HAgC
Track Every Sprint or Lose Speed Unnoticed
Speed can be trained. Speed can be detrained. If you are not timing sprints consistently and recording, ranking, and publishing those times, you are probably detraining speed and you don’t know it. Stop doing sh*t that makes you slow.
Chains Boost Concentric Rate of Force Development
Lifting with chains back on the menu. Concentric RFD significantly greater using chains than with just free weights. The Journal of Strength & Conditioning Research https://t.co/t42bcbreDC
Skipping Breakfast Undermines Athlete Performance and Recovery
Breakfast isn’t optional it’s essential for optimal health and performance. The average person is on their phone > 5 hours per day. You have time for a 5-min breakfast that you can prepare the night before or wake up 10-min...
Spinal Flexion Can Reduce Pain When Performed Correctly
Flexing your spine can actually make it hurt less. For the right person. Really. A flexion-bias template: Squat: Barbell Back Squat Hinge: RDL Lunge: Reverse Lunge Push: Feet-Elevated Bench Press Pull: Deficit DB Row Carry: Farmer's Carry Spinal flexion isn't dangerous....
Oxygenated Water Boosts Cycling Performance, Study Shows
Can oxygenated water improve athletic performance? In this blog, Dr Nick Tiller and I discuss findings from a study showing oxygenated water improves cycling performance... Read here: https://t.co/pqgFyUWJSv https://t.co/qNDIecK4Pj
Progressive Overload, Not Rush, Heals Injured Tendons
Most injured runners I meet do a pretty good job at the initial phase of calming down their tendon injury. They do things like relative rest, avoiding irritating activities and letting the tendon settle down. What they usually mess up...
Trap Bar Strength Rises, Targeting 300kg by Year-End
Little top single from today’s session. Trapbar coming back nicely. Hopefully hit 300kg again by year end. https://t.co/S8P5r5HFNt
Natural Carbs Beat Added Sugar for Endurance Fuel
Carbs from foods with added sugar and carbs from foods without added sugar are used in the same way in the body, but should we rely heavily on added sugar foods as fuel before endurance exercise? I say no and...
Final Speed Session Before London Marathon: Sharpen Legs
four days until the @londonmarathon. one final speed session to sharpen the legs. the hay is in the barn.
Postural Slow‑twitch Muscles Atrophy Faster when Immobilized
Slow twitch muscles (like the calves) atrophy more during immobilization. This might be explained by their postural role, since they tend to contain more hypertrophied fibers due to the activities of daily life, leading to greater atrophy during disuse. https://t.co/lDSyXbYdC3
Melatonin Spikes Growth Hormone, Amplified by Resistance Training
Taking 5 mg of melatonin raised growth hormone by 157% within 40 minutes. When resistance training was performed 60 minutes after ingestion, GH rose again - reaching a 132% increase by the 83rd minute. Exercise alone (placebo group) likely increased GH by...
Proper Nutrition Crucial for Athlete Recovery and Performance
The idea that “nutrition doesn’t matter because some pros eat fast food” ignores what the research actually shows. Yes, elite athletes can sometimes get away with poor habits short term but proper nutrition, hydration, and sleep consistently lead to: 🧠Improved motor skills ✅improved...
Dead Bugs Boost Bracing, Breathing, and Rotary Stability
This is one of the best posts ever posted. 😂 Dead bug and dead bug variations are money for learning to brace and breathe correctly. 👌 Keep your rotary stability on point by adding dead bugs to your warm up!
Purposeful Training Beats Constant Racing for Marathon Success
A few observations regarding yesterday’s Boston Marathon: The athletes who had massive PRs and strong performances tend to have the following things in common: they train with purpose, and don’t constantly race. They play the long game, and don’t force their...
Hand‑Supported Split Squat: Top Choice for Unilateral Strength
When it comes to unilateral strength there aren’t many finer options than the hand supported split squat. https://t.co/YKy8WiUBaF
Build Capacity by Training Below Breakpoint, Not Maxing Load
Load is the result, not the goal, of smart training. @Alan_Couzens has a great article called Leveling Up on his archive blog. The picture of the levels is from that. As we move up the levels, we can bump into breakpoints where...
Simplify Your Diet for Consistent High‑Performance Energy
Money advice I wish someone gave me: Simplify your diet to the absolute basics. It’s time to stop eating on autopilot. If you want to perform at a high level, you need stable and predictable energy levels. The easiest way to do this is...