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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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CrossFit & Your Tendons | Cumulative & Continuous Cardio, One for Body Composition the Other for Health? | HIIT After Leg-Workout, not Catabolic? A Brief Research Update

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RCT investigates: Can CrossFit threaten the health of your tendons?  With studies about the effects of "cumulative" or "continuous" cardio on body composition and health, a (re-)evaluation of post-strength-training cardio and its effects on your gains, and an investigation into the tendon weakening effects of CrossFit workouts, this installment of the SuppVersity short news has (hopefully) science news from the latest issue of the Scandinavian Journal of Medicine and Science in Sport that are of interest for you... and if it hasn't, check out the SuppVersity  Facebook News and subscribe to @SuppVersity on Twitter  and/or Instagram . If you don't periodize your training you're missing out on strength and size gains 30% More on the Big Three: Squat, DL, BP! Mix Things Up to Make Extra-Gains Linear vs. Undulating Periodizationt 12% Body Fat in 12 Weeks W/ Periodizatoin Detraining + Periodization - How to? Tapering 101 - Learn Ho...
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Double Your Muscle, Maximize Your Endurance Gains: Train in the PM, not the AM, and Do Your Cardio Before Weights

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Both, time and exercise order matter - at least when untrained subjects have trained for at least 12 weeks. The debate about whether you should (a) do cardio and weights together and (b) whether you shall do either or both in the AM or PM for maximal muscle anabolism is older than the SuppVersity  and has thus been addressed in many of the hitherto published approx. 2300 articles on suppversity.com. The reason you should still read today's article, however, is that the approach to the topic is a bit different than usual, so that the study, which certainly leaves much to be desired (more on that in the bottom line ), adds more practically relevant (which you cannot say about studies measuring the testosterone : cortisol ratio, for example) data. AM or PM, you got to make sure you slept / sleep enough & well before or after workouts Sunlight, Bluelight, Backlight and Your Clock Sunlight a La Carte: "Hack" Your Rhythm Breaking the Fast to Synchronize ...
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Excessive Cardio & Testosterone: The free T / Cortisol Ratio Revisited | Plus: Why Even a 72% Decrease in fT/C May be Less Significant for Your Gains Than You Thought It'd Be

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Cardio - Only "too much" can hurt you. Let me get this straight: this is not an anti-cardio article. There's not just little, there's rather absolutely no doubt that a sane amount of endurance training is nothing but healthy for us, but done in excess, especially "running has been demonstrated to provide a large physiological stress to the body, resulting in large neuroendocrine system responses" (Anderson. 2016) - more specifically, running to exhaustion will have the hypothalamic–pituitary–adrenal (HPA) axis overproduce the glucocorticoid hormone, cortisol, which in turn appears to suppress the production of testosterone. Now, cortisol - you've learned that in previous articles - is not the villain as which it is portrait by companies that are trying to sell you useless and potentially counter-productive "cortisol blockers". Rather than ruining your results, normal amount of cortisol will aid in substrate mobilization (including the us...
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