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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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Alanyl-Glutamine or Alanine + Glutamine? Dipeptide or Free Form Aminos? What Offers Maximal Muscle Protection?

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"Wouldn't have happened if she'd used alanyl-glutamine instead of regular that cheap alanine + glutamine combo!" - True or False? Recent study says: False! If you combine your liver's favorite gluconeogenic amino acids, i.e. alanine and glutamine, into a single peptide the result is called alanyl-glutamine and marketed as the ueber-potent alternative to regular l-glutamine supplements. It goes without saying that a comparison like this is about as stupid as comparing french fries with mayo to regular french fries and saying that the former are worse because they contain more fat, or whatever. Even if we didn't care about the physiological significance of the effects of alanyl-glutamine, we would obviously have to compare the purported cryogenic effects of this "innovative" dipeptide to those of a simple combination of free form amino acids to deserve the bragging rights for having created an advanced form of glutamine. Alanine + glutamine vs. a...
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Speed Up Your Regeneration and Propel Your Gains by Taking a HOT Bath Bath 2-Days Before Arduous Workouts

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Image 1: Are women tougher than men, because bathe more often? If you define toughness by your muscles resistance to eccentric exercise damage, the answer could be "YES!" If you listened to Brooks, Carl and me on Super Human Radio , yesterday ( download the podcast ), you may remember me stating that 48h appears to be a good rule of thumb, as far as the rest periods between workouts for individual body parts are concerned (this assumes that you are young, healthy, reasonably conditioned and lift heavy). A recently published paper by Chad D. Touchberry  does now suggest that there may be another 48h window before your workout ( Touchberry. 2012 ). One you would use a priori to improve your recovery a posteriori - preconditioning in a hot bath for 20 min at 41°C, 48h before a hard workout or competition! Eccentric treadmill running = maximum muscle damage At least in a rodent model, those 20 min of heat exposure in 41°C warm water lead to statistically highly signific...
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