How Training in the Heat Wrecks Your Sleep and Recovery
Hot-weather training does not just make the run harder. It follows you home, and the thermal load, fluid deficit and mineral losses you bring to bed take deep sleep first, which is the stage where growth hormone fires and muscle repair runs. Here is what the research shows, and how to protect recovery through a heat block.
Creatine for Runners Who Lift: Why It Matters More
Strength training and running compete for recovery and blunt each other’s gains. Here is why creatine matters more for the runner who also lifts, from faster recovery to better glycogen storage.
Sleep, Cadence, and Myo-Reps: 3 Findings Runners Need to See
Skipping Sleep Burns More Fat During Your Workout. Here’s Why That’s Not the Win You Think It Is. Total sleep deprivation shifted exercisers toward burning 16% more fat and 14% less carbohydrate during a cycling test the next morning. 32 adults completed a cycling test after normal sleep (8 hours), partial sleep loss (4 hours), […]
Sleep, Timing, and Cadence: 3 Small Adjustments Runners Get Wrong
One Night of Bad Sleep Changes What Your Body Burns During Exercise If you slept poorly last night, your body is already burning a different fuel mix before you even lace up. Researchers tested 32 recreationally trained adults (16 women, 16 men) across 3 sleep conditions: a full 8 hours, 4 hours, and zero hours. […]
Gut Bacteria and Sleep, Super Shoe Injury Risk, and the Protein Shake Problem
Your Gut Bacteria Might Be the Sleep Fix You Haven’t Tried If you’ve been sleeping poorly during hard training blocks, the fix might already be sitting in your supplement cabinet. A new systematic review pooled 6 randomized controlled trials across 180 athletes from 4 continents. The researchers tested whether probiotic and synbiotic supplements could improve […]