Check back every week for new articles and research summaries to help you optimize your training, performance and recovery.
Creatine loading phases and 20g-per-day megadosing protocols aren’t necessary for most athletes, despite their growing popularity on social media. While claims about high-dose creatine for brain health and performance sound...
These three studies dive into the nuances of fueling. From showing that carbs can still improve performance without being swallowed, to reframing bonking as a blood-sugar problem rather than empty...
These three studies dig into what creatine actually does in the short and long term: from how quickly it starts to work, to whether it affects sleep, performance, cognition, and...
Napping, blood flow restriction training, and spicy foods—which of these actually improve your athletic performance? This week, we’re exploring how a 90-minute nap can positively impact performance, how blood flow...
Hydration and fueling mistakes are still common in endurance sports. These three studies look at whether mineral-rich deep-sea water can speed recovery, the danger of overhydrating and what to watch...
These three studies cover some of the biggest myths in strength sports—from whether long-term creatine use is truly safe, to how much weight you can realistically cut without hurting performance,...
Welcome to my weekly summary of the latest research from the world of sports science! These three studies explore what really moves the needle in performance and long-term health—from which...
These three studies explore what it really takes to stay strong and healthy as we age—from how different sports influence lifespan, to why muscle becomes harder to build as you...
These three studies dig into how caffeine really affects performance—starting with its impact on cycling sprint power, then its ability to boost bar speed and lifting output, and finally, whether...
These three studies challenge assumptions about recovery, training, and supplementation. Here, we explore how mushroom extracts like cordyceps and reishi may support endurance and recovery, that cold- and hot-water immersion...
These three new studies highlight how simple factors—your diet, hydration, and supplementation—can influence athletic performance and recovery. Learn how diet may affect your grip strength, why a wearable hydration sensor...
These three studies offer fresh insights into athlete recovery and performance. Learn how why calling a timeout can help—or hurt—momentum, the role of deep sleep in athletic performance, and how...