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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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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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Weights and Barefoot Running are More, EPO Much Less Effective than You May Think. Plus: Stretching & Lactate Monitors and Half-A-Dozen other New Training Studies

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Join hands w/ science! The piles of research that is published on a daily basis is enormous. Not all of it can make it to the SuppVersity News , but studies that made it into the  Journal of Strength and Conditioning Research  are unquestionably among those that are more likely to make the SuppVersity Cut . Why's that? Well, thematically, they are (pre-)filtered and focusing on the surprisingly beneficial effects of things as different as resistance training and barefoot running, they provide evidence that could be relevant to your own and your clients training. They will also remind you of the potential benefits and downsides of stretching - and how this is determined by when and how you do it; put the "benefits" of doping with (falsely?) legendary EPO into perspective; and tell you whether the first portable lactate monitor for consumers actually works. Read more about exercise-related studies at the SuppVersity Tri- or Multi-Set Training for Body Recomp.? ...
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Research Update: 5000 IU/day Vitamin D, 12g/day Citrulline Malate or Barefoot Running What's the Most Ergogenic?

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Who would have thought that barefoot running triggers instant improvements in running economy? With the release of ahead of print articles for the next issue of the Journal of Strength and Conditioning Research , it is high time for yet another research update; an update with research on the effect of vitamin d supplementation on training adaptation in well trained soccer players, acute citrullin malate supplementation (10 grams 60 minutes before a workout) and high-intensity cycling performance, as well as information about the ability of barefoot running to reduce oxygen cost and improve running economy in female distance runners who have never run barefoot before. Read more about exercise-related studies at the SuppVersity Tri- or Multi-Set Training for Body Recomp.? Aug '15 Ex.Res. Upd.: Nitrate, Glycogen, and ... Pre-Exhaustion Exhausts Your Growth Potential Full ROM ➯ Full Gains - Form Counts! BFR-Preconditio- ning Useless for Weights? Study Indicates ...
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