Concurrent Training Works, Women Match Men in Muscle Gains, and HIIT May Raise Your Cortisol
Running AND Lifting: The Training Combination That Outperforms Doing Either Alone Researchers split 30 recreational male runners (ages 30–40) into three 12-week programs: strength-only, endurance-only, or a concurrent blend of both. The strength group gained jump power and squat strength. The endurance group improved VO2max (maximum oxygen uptake capacity) and anaerobic threshold (the intensity […]
Probiotics for Sleep, Baking Soda for Runners, and How Lifting Depletes Glycogen
Probiotics May Protect Sleep Quality After Hard Training Researchers tested whether 30 days of probiotic supplementation (10 billion CFU each of Lactobacillus acidophilus and Bifidobacterium lactis) could preserve sleep quality after a marathon in 27 male runners. The placebo group experienced classic post-race sleep disruption: increased daytime sleepiness, longer time to fall asleep, reduced total […]
Post-Workout Recovery Science: Collagen Myths, Glycogen & Managing Race Anxiety
Post-Workout Collagen Doesn’t Boost Muscle Connective Tissue Synthesis Researchers tested whether 30g of hydrolyzed collagen taken after resistance training would increase protein synthesis in muscle connective tissue in 45 young adults (~23 years old). Participants performed leg presses and extensions, then received collagen, collagen-matched amino acids, or placebo. Despite significant increases in circulating glycine and […]