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Maximizing Training-Induced Cellular Adaptation: Training Low, Carb Cycling, Altitude & Hypoxia Training for Athletes

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The mitochondria are the cell-constituents where the most relevant aspects of (endurance-)exercise-induced adaptations take place, and hence the main, but not the only target of the strategies highlighted in these assorted "cliff notes". Usually, I am not a fan of writing about review papers (without attached meta-analysis) but in view of popular demand, I am going to give it a try and provide you with the "cliff notes" on the latest review of the theoretical background and practical implications of training with a goal the authors of the paper call "Maximizing Cellular Adaptation to Endurance Exercise in Skeletal Muscle ( Hawley 2018 ). Cliff notes, if you will on surpassing "barriers to [human] performance" - including the 2h mark for a marathon. High-protein diets are for endurance athletes too... if they're higher in carbs than in protein ;-) Practical Protein Oxidation 101 5x More Than the FDA Allows! More Protein ≠ More Sa...
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Elevation Masks are STILL a Useless Torture Tool & Fashion Accessory for Gymrats, But Some Athletes May Benefit

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The masks are no alternative for altitude training - that's quite certain. It is more than one year ago that I've highlighted the results of Warren's study in the International Journal of Exercise Science  in the SuppVersity Facebook News . In view of the fact that I still see people being confused by the producers of respective fashion gadgets (yes, that's what it is: it's cool to look like Bane, when you're training, but it's not effective), I do yet think that it's worth writing a short article about the myth that a mask that does nothing, but obstruct your breath would yield a training effect that was even remotely comparable to the effects of real hypoxia training , where you can breathe freely but don't get enough oxygen from the air you breathe from a tank or at high altitudes. Read about more or less exercise-related studies at the SuppVersity Alcohol, Microbes & International Chest Day Aug '15 Ex.Res. Upd.: Nitrate, Glyco...
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Inspiratory Muscle Training, HIIT or RT for Your Kids? Cold Water Immersion & Altitude Training - Who Benefits, When?

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This is about as intense as it gets in PA sessions. What about HIIT and RT in schools? With the ahead-of-print publication of articles for one of the future issues of the Journal of Strength and Conditioning, it is about time for another SuppVersity Exercise Research Update  in the short news. Today's installment revolves around five question: (a) Who benefits from acute cold-water immersion? (b) Which athletes benefit most from altitude training? (c) Is inspiratory muscle training actually ergogenic? And (d) will exercise in the cold impair your immune function? Read more exercise-related articles from " on short notice " and other columns 30% More on the Big Three: Squat, DL, BP! Mix Things Up to Make Extra-Gains Kettlebell, BFR, Detraining & Your Core/Abs 12% Body Fat in 12 Weeks W/ Periodization Bands, Deadlifts, HIIT Varieties and more! Tapering 101 - Learn How It's Done! Acute Responses to Resistance and High Intensity Interval...
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Shed 11% of Your Total Fat Mass in 3 Weeks: Altitude Training Melts Fat & Builds Muscle in Elite Swimmers

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Don't tell me you don't have one of these masks at home - I mean how can you expect to have 6pack abs, then  ;-) Isn't it remarkable? It's Thursday again! Unfortunately for you (and in a way for me, because this means I got more to do) Adelfo is still for cramming for his exams so no update from "Your's Truly" this week, but a regular SuppVersity from my side. Before I get to the topic at hand and tell you what the training mask on the right is all about, let me briefly give you the usual sneak peak on today's Science Round-Up on the Super Human Radio Network . The show airs as usual at 1PM EST ( click here to listen to the live str e am) and will (probably) cover the following topics: Resistance training, weight loss and PPAR Concomitant training for endurance athletes Tomato juice the ideal peri-workout drink Vitamin B12 deficiency and vegetarianism / veganism Protect your testes against lead & aluminum If we got enough time, I wi...
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