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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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Coffee Never Disappoints: Myth that Habitual Consumption Reduces Caffeine's Acute Ergogenic Effects... Dispelled!?

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I must remind you, though, that performance benefits in one domain don't always transfer to another one. In other words: While the study seems to dispell the myth for classic endurance training, effects on activities where CNS activity is more important, like lifting, for example, may still be impaired w/ habitual intake. I guess even I have to confess that I may have propagated the myth that habitual caffeine consumers would not benefit to the same extent from pre-workout caffeine supplementation as caffeine naive individuals. What I know for a fact, though, is that I also mentioned in previous caffeine/coffee articles that the "jitters" caffeine-naive individuals may experience could ruin all the benefits of the often-heard of extra effect on the central nervous system (CNS). As de Souza Gonçalves et al. (2017) point out in their recent study, previous experimental efforts to determine "the relationship between habitual intake of caffeine and the effect of ca...
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6-Week Adaptation to Minimalist Running Shoe Sign Boosts Running Economy, Doubles Improvements in 5k Time-Trial

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The study subjects were trained runners, results may differ for noobs. I openly admit that the focus of my SuppVersity articles has rarely been on endurance exercises like running. I am well aware, though, that many of you are participating in 10k and or marathon runs and will thus be interested in the results of a recent study in the  Journal of Science and Medicine in Sport  - a study that tried to get to the bottom of the ambiguous results on the performance enhancing effects of minimalist shoe wear, which appears to be divided into studies supporting its efficacy and papers reporting downright performance decrements when runners are transitioned from classic to lightweight minimalist shoes. If you are an endurance athlete, you have to learn more about bicarbonate at the SuppVersity Caffeine + Bicarb Make Champions Alkaline Diet = Ergogenic HIIT it Hard W/ NaCHO3 Avoiding Diarrhea W/ Bicarb Bicarb Doubles Anaer. Endurance Instant 14% HIIT Perf. B...
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Sodium Bicarbonate Doubles Athletes' Anaerobic Running Endurance -- Na-Citrate Works, Too, but is Less Effective

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In 1990 Luft et al. were able to show that, unlike regular salt, of sodium bicarbonate does not trigger an increase in blood pressure - the exact opposite is the case, even if you don't sweat like an athlete. If you follow the news and the SuppVersity Classic  posts on the SuppVersity Facebook Page  it has probably been only two to three weeks since you've read the last post and/or article about the pH buffer. If you belong to those SuppVersity readers , however, who devour only the articles at www.suppversity.com, you will probably have asked yourselves: "Where on earth are the articles about bicarbonate, wasn't that one of Adel's favorites?" Well, guess what: I have been asking myself a similar question when I reviewed the most recent tables of contents of pertinent journals - there was no bicarbonate study to be seen... until, a few days ago, at least. You can learn more about bicarbonate and pH-buffers at the SuppVersity Caffeine + Bicarb Mak...
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Potassium-Magnesium Aspartate, an Overlooked Endurance Enhancer? Acute 100% Increase in Time to Full Exhaustion

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1952, Italian Fausto Coppi is drenched with water by a fan during the golden years of the Tour. Question: Can the topical application of K & Mg do the same magic? Answer: That's very  unlikely, ... What sounds like a supplement producer was trying to sell his product with a sponsored study is, in fact, the gist of a 1968 study from the Departments of Clinical Physiology and Internal Medicine at the venerable Karolinska Institute  in Stockholm, Sweden (Ahlborg. 1968). The authors' conclusion that "[a]fter administration of potassium-magnesium-aspartate [KMgA] the capacity for prolonged exercise increased about 50 per cent" (Ahlborg. 1968) can thus not be discarded as marketing babble. And, before we decide whether it's too good to be true, I'd suggest we take a closer look at the way the data was generated before we either (a) discard it as outdated or (b) get totally excited for nothing. Mineral water will contain some K and Mg, too - and it will...
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