#endurance

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A 6-Week Ketogenic Diet Decreases Physical Performance

A 6-week ketogenic diet negatively impacts physical performance measures including endurance capacity and peak power 📉 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Interesting recent study by Urbain and colleagues (2017) showing that ketogenic diets may be detrimental to performance 🚴 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ There are a number of positives and negatives regarding this study, as there are with all research papers ☝️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It's good to see daily measures of urinary ketones as detractors may argue that participants were

Short-Term Effect of Carbohydrate Periodisation ("Sleep-Low") on Endurance Performance

Implementing a "sleep-low" carbohydrate periodisation strategy for one week, improves cycling time trial performance in endurance athletes 🛌 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Another interesting study by Marquet and colleagues (2016) showing that sleeping with low carbohydrate availability whilst training can enhance endurance performance in trained male athletes 🚴 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Whilst these types of performance benefits have been established after longer interventions (~ 3 weeks, Marquet et al (2

Training in the Evening May Lead to Greater Training Adaptation

Combined strength and endurance training performed in the evening may lead to greater muscle hypertrophic than training in the morning 💪 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Really cool study by Küüsma and colleagues (2016) showing that when combining both endurance and strength training, working out in the evening may be beneficial for muscle mass gain 🤔 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The study also investigated the effects of training order (strength before endurance or vice-versa) within these training interventio

Energy Expenditure after Interval and Steady State Cardiovascular Exercise

Excess post-exercise oxygen consumption (EPOC) or in Layman's terms, the afterburn effect of high-intensity training, is unlikely to contribute to greater fat loss than regular steady state cardio 🚴 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Cool study by Tucker and colleagues (2016) comparing EPOC, energy expenditure and fat oxidation rates (amongst other things) between sprint interval exercise, high-intensity interval exercise and steady state exercise 🏃 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ EPOC is often touted as the reason

Chronic Ingestion of Caffeine Reduces Ergogenic Effect

Chronic ingestion of low dose caffeine reduces ergogenic benefits ☕️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Recent study by Beaumont and colleagues (2016) from the research group at Loughborough University showing that the performance benefits of taking caffeine may be reduced if you're a chronic caffeine consumer 📉 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ After an acute dose of caffeine led to a significant increase in performance (seen in PRE-CAF), consuming a caffeine supplement for 28 days led to a significant 7.3% decrease i

Classification of Endurance Supplements

Do your supplements actually improve your endurance? 🚴 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Even if a supplement is classified as having strong evidence behind it, it doesn't mean you SHOULD take it ☝️️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If it has supporting evidence and if it's cost effective, then consider it 👍 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The information is summarised and discussed in a great review of the literature by Close and colleagues (2016) which can be read here: http://www.sciencedirect.com/science/article/pii/S08915849160003

Enhanced Endurance Performance using "Sleep Low" Carbohydrate Periodisation Strategy

Short-term restriction of carbohydrate (CHO) intake using a "sleep-low" strategy can benefit endurance performance 🚴 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Low-carb diets have become all the rage over the past few years, with people promoting the use of ketogenic and high-fat diets which can upregulate biochemical pathways that could improve endurance performance 🧀 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Whilst there are some benefits to using such diets, for sporting performance chronic periods of low-carbohydrate availability