Check back every week for new articles and research summaries to help you optimize your training, performance and recovery.
Creatine is one of the most researched and effective supplements available, but recent claims promoting daily “megadoses” of 20g or more aren’t supported by the science. Creatine works by saturating...
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...
Growing up in Cape Town immersed in team sports, Graham Wood avoided running altogether, gravitating toward cricket and the structure, competition, and camaraderie it offered. Years later, when running became...
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...
Adaptive Weightlifting World Champion Samantha Love offers a deeper, behind-the-scenes look at what it truly takes to train, recover, and compete at the highest level of Olympic weightlifting as an...
Fueling mistakes are still common in endurance sports. These three studies examine whether the timing of carbohydrate intake affects performance or gut comfort, whether sodium bicarbonate meaningfully improves running performance,...
Creatine is often associated with bodybuilders and athletes looking to bulk up, but its benefits extend far beyond the weight room.
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...
Motivation gets you started, but habits keep you consistent. Backed by neuroscience, this post breaks down how athletes can turn training into an automatic routine that sticks. Learn how habits...
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...
The New Year brings waived gym fees, intro-class discounts, new running shoes, 30-day challenges, shiny new wearables, and more. While it's great to capitalize on fresh motivation after the holidays,...
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,...