Animal Protein Edge Limited to Older Adults, Leucine Key
Our recently published meta-analysis found that animal-based proteins confer a modest advantage in stimulating muscle protein synthesis (MPS) compared to plant-based proteins (PMID: 42055214). At first glance, this might suggest a benefit to prioritizing animal protein for muscle building. However, the interpretation is more nuanced. The observed advantage of animal protein was largely confined to older adults, whereas younger individuals exhibited comparable MPS responses regardless of protein source. Although speculative, this discrepancy may be related to the lower leucine content typically found in plant-based proteins. In older adults, anabolic resistance appears to elevate the leucine threshold, meaning higher per-meal leucine intake is required to effectively stimulate MPS. Importantly, this limitation can be mitigated by increasing total protein intake or fortifying plant proteins with additional leucine (PMID: 34515966). A key limitation of the meta-analysis is that it assessed acute MPS responses rather than long-term changes in muscle mass. Nonetheless, when considered alongside recent longitudinal studies, the evidence suggests that both plant- and animal-based proteins can support similar muscular adaptations, provided total daily protein intake is sufficient (approximately 1.6 g/kg; e.g., PMID: 33599941). That said, older individuals may benefit from consuming slightly higher doses of plant protein or supplementing with leucine to optimize the anabolic response.
Are Your Barbell Hinges Delivering Real Results?
You say you are hinging with a barbell but are you actually getting results from the your practice? https://t.co/OsV6cUypFn
Staggered Hip Hinge Shows Up Everywhere in Training
Staggered Hip Hinge is everywhere. Staggered Broad Jump, Staggered Medball throw. You just need to look. @spikesonly
Prioritizing Speed Over Technique Hurts Athletes
Upside of social media is coaches will often pull their own pants down and show you the depth of their coaching. Seen instances of on video VBT tools leading whats happening over acutally moving well. When 1.2 m/s takes priority...
Add Salt to Pre‑Workout for Bigger Gains
Stop fearing salt 🧂 If you add salt to your pre-workout, you will have more endurance in the gym, better pumps, and lift heavier weights 🔥 Use code TRIZZLEMAN for discount on supps: @legion
Balanced Snacks Power Muscle Growth and Endurance
Fuel smarter, play stronger 💪 If you’re an athlete, your snacks shouldn’t just “hold you over” they should actively support muscle growth, recovery, and sustained energy. The best options combine protein, fiber, and healthy fats to keep you fueled and focused. Example...
Smart Shoes Provide Real‑Time Biomechanics to Prevent Injuries
The future of wearables will be shoes. Imagine having your own biomechanics profile. You'll understand your unique movement patterns while running. And when things start to break down, you can stop or change your approach. This will short-circuit the injury cycle,...
Pain Isn't Proof: Proper Sprint Training Beats Overdoing
Friend of mine two-days ago. 63yrs old. Trains every day. Ex-pro beach volleyball. Constantly tearing something. Quads sprinting, hamstrings and rotator cuffs in others. Tells me he did 30 x 30m max sprints; he was fried. I told him I’d...
Nighttime Protein Aids Recovery without Causing Fat
Eating protein before bed does not automatically lead to fat gain. This blog explains how it can support recovery and muscle health. Read the blog: https://t.co/z3MoMcBdza
Follow Basic Guidelines, Not Complex Solutions, to Prevent Pitching Injuries
With pitching injuries, many people like to chase complex physics/sports medicine solutions. Instead, they should start with rigorous adherence to basic protective guidelines. >100 IP/yr = 350% increase in risk of youth arm injury. Anyone who can count can prevent...
Age Can't Be Stopped, But Slowing Down Can Be
Getting older is not optional. But getting slower is. Power declines faster than strength with age. The fast-twitch fibers go first and athleticism follows. Most people accept it as inevitable and stop training the one thing that could slow it down....
Heavy Cheat Rows Feel Right, RDLs Make Them Breezy
I’m a grappler at heart and heavy cheat palms up rows always feel “right”. Another benefit of heavy RDLs is rows always feel breezy. https://t.co/L4OHLqmqsk
Bondarchuk’s Timeless 5‑Move Workout Blueprint
A winning session structure I picked up nearly 2 decades ago that I’ve always attributed to Bondarchuk is as follows: A) Total Body Explosive Movement B) Lower Body Movement C1) Upper Body Press C2) Upper Body Pull D) Weak Area I still use it to...
WHOOP Secures Contract for U.S. Navy CREW Program
WHOOP 🤝 U.S. NAVY 🇺🇸 I’m proud to share that WHOOP has been awarded a contract to support the U.S. Navy’s Command Readiness, Endurance, and Watchstanding (CREW) program. Learn more here: https://t.co/Ep9RXpvqe6
Punch Power Is Learned, Not Born: Master Biomechanics
This article will teach you how to make your punches hard, faster, and more powerful, along with giving you exercises that aren’t commonly taught to fighters to increase their punching ability. I have never believed in the old boxing adage that...
Rotate Your Shoes to Boost Performance and Prevent Injuries
🏃♀️ Runners… and fitness community IYKYK 💨Rotating your shoes isn’t extra… it’s smart training. 👟 Different movements = different demands on your body, and your shoes take the hit. When you rotate them, they last longer, perform better, and help reduce...
Coach with Craft, Intent, and Whole‑Person Development
Good coaches going forwards need to focus on craft over technocratic shortcuts, intent in every rep, deep understanding versus superficial optimization, and training the full human rather than isolated metrics or mechanics.
One More Rep: The Brutal Lesson in Persistence
One of the cruelest workouts you can do, but that teaches a valuable lesson is: The one more rep workout. How does it work? 1. Do a normal hard workout. 2. Let the athlete finish the last repeat & think they are done. 3....
Fuel Better: Protein‑Rich Breakfast Boosts Elite Performance
The average student-athlete (and adult) isn’t sleeping enough, drinking enough water, or fueling with whole foods. Then they wonder why their energy, health, and performance are struggling. 🙃 They skip breakfast, run on energy drinks, and grab fast food or coffee on...
Maximize Heartbeats: Prioritize Pace Over Heart Rate
Athletes should become *very* attentive to both pace and heart rate, because higher pace at a given heart rate is 90% of the game. More plainly... Do not accept runs with a shitty E.F.: * Run early * Use cooling strategies * Treadmill if you...
Equipment, Training, and Mindset Drive Faster Marathons
Real ? for @stevemagness @BStulberg @DKThomp: when you look at the constantly improving rates of marathon completion, for example, and obv thinking of the sub-2hr times just achieved, how much do you attribute to: - Better equipment - Better training -...
Stop Looking Up During RDLs, Hinge Mastery Advice
If theres one change I can make from the Hinge Mastery course is that people stop looking up on their RDL's. https://t.co/FRZhEn6woL
Listen to Your Body: Rest When Aging Signals Slowdown
Midlife/Master's athlete training... the joys of bucking up against the biology of aging. I've been training steadily and was gradually increasing my distance over the past month. But my times have been slower, and my heart rate has been...
Consistent Training Outweighs Intensity for Lasting Fitness
Age-related muscle loss (sarcopenia), reduced circulation, and reduced tissue repair capacity all contribute to slower recovery. Unless training… muscle mass continues to decline with age, and deconditioning following injuries or illness can happen quickly. This creates a cruel paradox: It takes...
Staggered RDLs, Not Single RDLs, Build Hamstrings
Single RDLs are a false economy, sure there are few folks who do them well, but for most athletes it’s just an underloaded waste of time. Staggered is the way to go. If you want hamstrings like bridge cables you...
Post‑Marathon Recovery: Healing Body and Runner’s High
I’m still in a London Marathon recovery phase. It’s not just for legs, but also coming down from the ultimate runner’s high.
Speed Requires More Than Intent, Physiology Matters
For at least a decade, S&C coaches argued that "intent to move quickly" was all that was necessary for speed development. That was never physiologically plausible. Read more in the free weekly Patreon article. https://t.co/uDrGZOGuBi
UFC PI Shows Strength Must Be Just Enough
One great take away from the UFC PI s&c specialist certification (among many) is STRONG ENOUGH. I’ve been preaching it, catching back sass, and yet here we are. With a goal of max strength comes sacrifices of speed and mobility....
Choose Loaded Jumping Over Cable Ballet for Better Golf
How to sell proper exercise to golfers 🏌️♂️ ⛳️ ⬇️ Something as simple as exercise selection could be limiting your golf performance and thus your scores & subsequently earnings. Loaded Jumping > Cable Ballet https://t.co/sRUcZKfKH1
Control Intensity, Structure Variation to Preserve Performance
CONTROL THE STIMULUS OR LOSE THE ADAPTATION If intensity is constant, fatigue accumulates and neural output degrades before performance can be expressed. If variation is random, adaptation is diluted and the system fails to consolidate meaningful gains. Control intensity. Structure variation. Preserve output. GET...
True Power Comes From Sleep, Not Flashy Watches
The most powerful people in the room aren't wearing the loudest watch. They're sleeping eight hours.
Preserve Muscle and Strength While Cutting Calories
Can You Build Muscle While Losing Fat? How to Keep Strength and Lean Mass When In a Caloric Deficit https://t.co/XuusPPYBgC
Run Faster Now with Super Shoes and New Rules
With super shoes, sodium bicarb, new fueling rules, and some downright stubborn belief.... you should absolutely be challenging yourself to run faster than ever. The moment is now.
Heel Drop Determines Foot vs Knee Stress
General rule: Lower heel drop—> more work for the feet, ankles, calves and Achilles Higher heel drop—> more work at the knee (and some at the hips)
Strong Quads Boost Running Efficiency, Weak Ones Hurt Performance
Hot take: being quad dominant isn’t actually a bad thing. You need strong quads to run efficient and weak quads cause problems too
Understanding Stability and Balance: Key Insights Explained
The terms “stability” and “balance” are thrown around a lot, but they’re often covered in very vague terms – and with hastily thrown together exercise progressions. Today, I cover some things you need to appreciate to be more informed in...
Collagen's Role in Muscle Connective Tissue Remains Unclear
Does collagen strengthen connective tissue in muscle? Protein ingestion can increase the synthesis of contractile proteins, but does the same hold true for connective proteins? https://t.co/aILPHHpxW8 https://t.co/cXaNXCS3vl
Optimal Warm‑up Set Count Before First Working Set
General question for lifters: How many specific warm up sets do you perform before your working sets (first exercise of the training session)?
Super Shoes Boost Runner Energy Return to 80%+
The innovation in super running shoes is next level. Between rebound effect on carbon plates (and comically large foam soles), the energy return a runner gets has gone from 50% (pre-super shoe) to over 80%. https://t.co/NE3RyfkixB
Warm up with Lighter Sets, Not Treadmill Cardio
For lifting, treadmill warm-ups are overrated. A better warm-up is usually a few lighter sets of the actual exercise. Eg, before my working sets, I’ll often do: - 1 set at around 50% - 1 set at around 75% That warms up the exact muscles...
Show Up Daily: Exercise Fuels Reset, Ideas, Progress
People talk a lot about morning routines, time blocking, structured days. That's never been me. What I do have is sport, every single day. Bouldering, gym, running, cycling, tennis in summer. Not as a strategy. I just genuinely need it. Climbing fully turns...
COVID-Era Arm Superset: Squats, KB Curls, Ring Curls
Little Arm superset from Covid days I never let go of. Squatted KB Curls and Ring Curls. Because all I had was those two things. https://t.co/usbrXQKe1I
Runners Lose Too Much Pace in Longer Races
I don’t meet many runners who struggle with shorter distances relative to the longer races unless they’re seasoned in ultras or marathons. The majority of runners I meet show a deterioration in their pace more than expected in longer...
Muscle Damage Happens After, Not During Workouts
The fitness industry persists in claming that muscle damage is caused by "tearing forces" in a workout when it is obvious from the literature that muscle damage is created in the post-workout period. Also, the greater the damage, the longer...
Avoid the 3 Common Marathon Runner Mistakes
Learn about the 3 most common mistakes by marathon runners and how to avoid them. Read the blog for practical advice: https://t.co/2rJ11lGXXg https://t.co/vQkq7CtALF
Protein & Strength: Boost Endurance Performance
Do endurance athletes need protein supplements? Can strength training improve endurance performance? Join Endurance Reimagined webinar GOING LIVE TODAY. Very last chance to register: https://t.co/GmddIZjx4L https://t.co/cZXAkRP2SY
Self‑selected Music Boosts Workout Endurance by 20%
Allowing exercisers to choose their own music can increase endurance by nearly 20% without raising perceived effort or physiological strain, offering a practical strategy to enhance training duration and enjoyment. exercisepsychology
Glycogen Depletion, Not Low Blood Sugar, Saps Performance
💥 Feeling sluggish mid-workout or game? It could be a glycogen drop, not just “low energy.” Glycogen is your body’s stored form of carbs the main fuel your muscles rely on during intense training. When it runs low (due to poor...
Prioritize Functional Strength and Proper Form over Bulk
Real talk from sophiaspamssometimes ! Can we at least get to where we can do a quality rep bodyweight push up and chin up before we worry about being bulky? And can we consider functional strength too and not just...
Lactate: The Body’s Solution to Redox Limits
“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. The system requires a solution. That solution is the...