Carb Mouth Rinse Boosts Performance Without Calories
DYK⁉️Carbohydrate digestion begins in the mouth. A carbohydrate (CHO) mouth rinse involves swishing a carbohydrate-containing beverage in your mouth for 5–10 seconds and then spitting it out. Research shows this strategy can improve performance during high-intensity exercise lasting approximately 30–70 minutes by about 2–3% without actually ingesting calories. How does it work? Carbohydrate receptors in the mouth send signals to areas of the brain involved in reward, motivation, and motor control. This can reduce perceived exertion and help athletes maintain a higher level of output. This strategy may be especially useful for athletes who: ❌Experience gastrointestinal (GI) distress during exercise ❌Prefer not to consume carbohydrates during shorter events Need a simple performance boost when ❌fueling options are limited
Vomiting During Cardio Signals Impaired Aerobic Metabolism
One of the signs you can’t support your mass aerobically is by the exercise —> puke response. You’re acidic so quick that your gut (which had almost all blood shut off) is being told by the nervous system to...
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/QPFqrbCatN https://t.co/XJ79CryBeH
Holistic Habits Boost Student‑athlete Performance and Health
🚨Student athletes should: -Play multiple sports -Avoid energy drinks -Drink 80-100 oz H20 -Avoid sport specialization -Consume 3–4 balanced meals daily -Eat two breakfasts on game day -Sleep 8–11 hours and prioritize recovery -Strength train under guidance of a CSCS -Work with a sports dietitian for smart supplementation -Avoid playing...
Hydrate and Load Electrolytes for Hot‑Weather Runs
Dear runners: a reminder that we are losing more sweat and sodium due to this extreme heat. Preload with electrolytes before your runs and don’t delay your water intake. Plan your route and try to sip some water every 20-30mins....
Kejelcha's 740g Carbs, 30g Fiber Strategy
740g of carbs, 30g of fibre. Kejelcha nailed it. Do you want to see a breakdown of his supplementation strategy? tomcoughlin.co.uk #nutritionist #nutrition #performancenutritionist #sportsnutrition #marathon
Add 2‑3% to Half‑marathon VDOT for Realistic Marathon Time
If you recently raced a half marathon and plug your time into an online calculators, the marathon prediction you get usually represents the top end of your potential, assuming you’re well trained for the marathon. Actually getting well-trained for a marathon...
Slow Trails Reveal Hidden Gems Right Near Home
What’s Behind the Trees I run local trails and dirt paths to explore. I don’t hit a pace target at my age anymore…not that there’s anything wrong with that. Remember. I’m training for life. But I love to explore new areas....
VO2 Max Ranges Define Your Real Fitness Level
What your VO2 max actually looks like: <15 ml/kg/min → Daily function and movement are limited. Difficulties getting dressed, standing up, and walking without assistance. 15–25 → Very limited fitness. Stairs are difficult, running is nearly impossible. 26–35 → Out of shape...
All the Tech, but the Answer: Move More
We’re moving towards a Hitchhiker’s Guide to the Galaxy moment in health and fitness tech: AI models. Wearables. Continuous glucose. HRV. Lactate. Sleep tracking. Readiness scores. Infinite computation searching for *the answer*. Only for Deep Thought to finally reply... “Move more.”
Boost Lateral Power and Hip Mobility with Landmine Cossack Squat
Landmine Cossack Squat 🔬 Scientific Explanation The Landmine Cossack Squat is a unilateral, frontal-plane dominant squat variation that develops lateral force production, hip mobility, and dynamic stability under load. GET H.I.T. Strength & Conditioning
Neglecting Spine Mobility After 60 Leads to Pain
Trying to loosen up a 60+ yo spine isn’t easy. But if you don’t do these… Well, you know what happens. https://t.co/vErysdrpfR
Maximize Follicular Phase: Heavy Lifts, High Energy, Then Rest
Your follicular phase is the build up window. From the start of your period to ovulation, your body is rising in estrogen, energy, and recovery capacity. Use it. - Lift heavy. Estrogen is great for gains. - Do the harder workouts. Your...
Fatigue Undermines Aerobic Power and Stress Response
“Fatigue will make cowards of us all.” Weight cut obv. did not go well. However 👇🏼 The first thing to be impacted by fatigue is the functionality of the aerobic system (cells/energy) that is being bidirectionally signaled via nervous system between...
From London Recovery to Grandma's Marathon: 600 Miles Mil
I managed to run 30 easy miles this week and cracked 600 miles YTD. I’m so relieved and thankful that I seem to have sprung back from the London Marathon fairly well. With Grandma’s Marathon just 41 days away, I’m...
Consistent 4x1 Splits Signal a Strong Track Program
Consistent 4x1 is the barometer of a good track program. Speed is the tide that lifts all boats.
Clear Decision Tree for Sodium Use and Dosing
Walk away with a clearer understanding and a no-nonsense decision tree to guide when to use sodium, how to dose it, and when not to bother. Access the lecture with 20% off on mysportscience academy. Use code: sodium | https://t.co/VgNMxRA00o...
Match Load to Fitness: Avoid Over‑Aggressive Ramping
The key question is always... Are you getting the fitness you "deserve" on that kind of ramp? For example, at Devon's CTL of 120, we should be expecting fitness benchmarks approaching Kona Qualifier levels of fitness. When load & fitness benchmarks don't line...
10 Must-Have Essentials for Long-Distance Running
These are my 10 long-run essentials, from running watches and shoes to energy bars https://t.co/x2rSe7L7Sr
Low‑Carb Diets: Scientists Agree on Some Benefits, Disagree on Limits
Does a low carb diet impede endurance performance? The debate 🎤 Whether or not low carb impairs endurance performance has been debated in the scientific literate and online for years 📚 Recently, the American Journal of Clinical Nutrition invited two heavy...
World‑Class Adults Thrive on Broad, Multidisciplinary Practice
Recent discoveries on the acquisition of the highest levels of human performance “🤔Higher early performance in a domain is associated with larger amounts of discipline-specific practice, smaller amounts of multidisciplinary practice, and faster early discipline-specific performance progress. 🤓By contrast, across high...
Unlock Mobility: Thoracic Spine & Big Toe Essential
Fun facts on how you should move: Your t-spine (the vertebrae that attatch to ribs) should rotate 60-70 degrees. Your low back should rotate 10 to 15 degrees. Lacking t-spine mobility contributes to low back pain and shoulder injuries. Your big...
Age Is No Barrier: 67‑Year‑Old Lifts 420 Lb
Think you're too old for strength training? Watch this 67 year old woman pull 420 pounds. Want to improve your health and longevity? What are you lifting these days?
Long Drive Champ Luke Curtis Preps with Contrast Training
European 🇪🇺 Long Drive Champion @LukeCurtisGolf putting in some last minute peaking work with bench / throw contrast training before he heads to France 🇫🇷 @LDEurotour https://t.co/qwgcLuHazP
High Fatigue, Low HRV, Stress Cut Training Gains
Great question. We looked at the numbers on this in the #MADcrew forum. Here's what we came up with when it comes to the factors associated with poor training response... 1. Training Load (CTL): Athletes training at elite loads have ~50% of the...
Relying on Nordics and Bridges Wastes Capacity
"If you’ve been relying mostly on Nordics and bridges, you’re probably leaving a lot of force and stretch capacity on the table." https://t.co/goeIn89Unh
Assessments Reveal Exact Path Back to Fighting
We have a fighter in town for assessments. Assessments are our nerdy love. From movement to performance. If you’re not asssessing, you’re guessing. This is especially important after an injury. Think of your body like a phone. The software is...
Finish Strong: Power Through the Hardest Phase
Late base is the hardest part of the entire build. It's like mile 17-20 of the marathon. You're tired, the legs are no longer fresh, the finish line excitement is still a ways ahead & the start line excitement is long gone. Those...
FMS Predictive Value Varies Across Athlete Populations
New podcast: I review research on whether the Functional Movement Screen predicts injuries in baseball players. More importantly, I speak broadly to the goal of assessments, and why what’s predictive in one population might not hold up in other athletes....
Front Rack Slippage Threatens Climb; Need Better Grip
Singles for breakfast. Gotta work on my front rack left hand slippage nearly took me out. https://t.co/KaaAK3Dt22
Longer, Easier Swims Boost Recovery for Autonomic Dysfunction
1700W in a sprint at the end of a stage. Today, they went 151km and avg 168W (92HR avg for the guy whose data was shown). Convinced a swim sprinter yesterday that swimming longer and easier (1:30 pace/100 instead of 1:15)...
Optimal Exercise‑Fasting Dose Boosts Metabolic Health
Optimal dosage of exercise combined with intermittent fasting for body composition and cardiometabolic health in adults: a systematic review and multilevel meta-analysis https://t.co/JFrFVMpGDq
Hinge Upper Back, Not Slide, for True Glute Thrusts
I know I’m singling out _adimalca_ here as sooo many people do this with their hip thrusts. Sliding back on the machine makes it easier. Hinge from the upper back and you’ll feel more glutes, but won’t be able to...
EMG Rankings Overvalue Knee Work, Undervalue Hip Hinges
Many coaches and programs historically ranked exercises purely by peak %MVIC from EMG studies (e.g., “Nordics = best for BF”). This pushed knee-dominant work heavily while undervaluing hip-hinge patterns for overall posterior chain development and injury resilience.
Student Athletes Under‑Fuel, Risk Injury—Fix Nutrition Now
Most student athletes: • Under-fuel without realizing it • Eating “healthy” but not enough for sport • Training hard while under-recovering This leads to: – Low energy – Poor recovery – Increased injury risk 🔗 How to fix it! 🔗https://t.co/BVq5dLuPsS https://t.co/B2lgI4qRD2
Lactate Regeneration of NAD⁺ Keeps Glycolysis Running
As exercise intensity increases, ATP demand rises sharply and glycolytic flux accelerates. At some point, mitochondria cannot oxidize pyruvate fast enough to match the rate at which it is being produced. At the same time, glycolysis itself depends on the...
Proper RDL Keeps Hamstring Short Head Taut, Protects Knees
This is common misconception about the RDL. When performed with perfect "soft-knee" technique. Where the knees are slightly bent and then held static the short head is under constant isometric load. If a lifter "squats" the weight instead of hinging,...
Add Full‑Range Hip Flexor Work for Better Performance
What are we naming this exercise? I find that a lot of athletes lack hip flexor work in the correct range of motion. Try this exercise for 2-4 sets x 6-8 reps and progress to the loaded version and/or hands above...
Beam Drills Boost Balance, Striking, and Grappling Power
Not enough people fk with balance beams. Turn on the sound. “If you can doge a wrench, you can dodge a ball.” If you can stabilize on a beam…… You’re definitely going to have better balance striking and a better base...
Master the RDL: Heavy Hinges Over Sloppy Form
You think nutrition wizard/coach/director @PratikxPatel slouches on RDL? Bashing out 2 x BW for reps needs to be the new standard. He has more championship rings than me so I won’t argue. Stop slacking on hinges and learn how ⬇️ https://t.co/crjECpbYBl...
Sodium Needs: Only Ultra-Endurance Runners Require Extra
How much sodium do you really need during exercise? This blog explains when targeted sodium replacement may be necessary, why it mainly applies to ultra endurance events, and why most athletes can simply ‘season to taste’. Click here: https://t.co/eWzOuJjuQQ https://t.co/hVI7pnlsvW
Essential Cycling Tips That Unlock Most of Your Potential
There are a lot of things you can know about cycling training and performance. Then there are certain things you need to know that will bring you most of the way toward your potential. Swipe through ten of them and...
Real Supplements That Actually Build Muscle & Recovery
💊Everyone is chasing the perfect supplement stack… but what actually works? Creatine, protein powders, and the supplements that actually build muscle, improve health, and speed up recovery what’s worth it and what’s not? 🎙️Tune in Monday at 9:30 AM CST to...
Simple Pre‑Run Fuel: Coffee, Yogurt, Blueberries
Pre-workout for my five mile run 🏃♀️ ☕️Black coffee with cinnamon 🫐Greek yogurt + wild blueberries Carbs + little protein + clean caffeine 🔥 https://t.co/I9FkiKHRrG
Activate Aerobic System Early to Avoid Stress‑Induced Fatigue
High stress individuals who simply add in down-regulation without ACTIVELY engaging the aerobic system stand to learn a harder lesson. When the cells early default is glycolysis, obviously the aerobic system lags or struggles/mito limitation. If this person doesn’t teach that...
Consistency Beats Flashy Workouts Every Time
RUNNERS - Don’t get distracted by fancy workouts. The key is to consistently put in solid, hard work week after week, month after month. I’d take months of steady, consistent effort over a few flashy workouts any day.
Your Ideal BMI Depends on Your Sport
Of course, there are tradeoffs. My experience over 4 decades as an athlete (YMMV)... BMI 18-19 - I *will* be injured. BMI 19-20 - I'll run fast when not injured, but I'll be injured a lot. BMI 20-21 - Probably the sweet spot for...
Complete Rest Costs More Than You Think
The cost of complete rest is not zero. It is measurable, it compounds, and it is almost always worse than people expect. Injured? Have you stopped everything? Did you need to? Did you ask? We decondition so rapidly......
Third Edition Muscle Hypertrophy Textbook Now Open for Preorder
Super excited to share that the 3rd edition of my textbook, "Science and Development of Muscle Hypertrophy," is now available for preorder on Amazon. This revision has been several years in the making, reflecting the substantial body of new...
Carbs Boost Long, Fasted Resistance Training Volume
Do carbs enhance resistance-exercise performance? 🏋️ This new meta-analysis compiled data from 21 studies (351 participants) to establish the effects of acute carb feeding (pre- or during exercise) on resistance exercise performance 🔍 Here is what they found ⬇️ 🍞 Carbohydrate intake leads...