performance

7 Simple Tips to Stay Warm When Racing in the Freezing Cold – Running Fitness Article

7 Simple Tips to Stay Warm When Racing in the Freezing Cold Winter is already upon us, and many runners are looking ahead to their final races of the year before some down time. There are still a number of Turkey Trots for Thanksgiving, Christmas Day runs, and New Year’s Day races with good competition and maybe even some holiday-themed prizes. When racing and working out at this time of year, the temperature is a concern for runners all over the country.…

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Top 10 Fitness Blogs for Beach Volleyball Players – Fitness Article

Top 10 Fitness Blogs for Beach Volleyball Players This has been a week of pleasant surprises and I just received another one: chape.fitness has been selected as one of the Top 10 Fitness Blogs for Beach Volleyball Players by beachvolleyballspace.com I am very honored to have been included in this list, among other great blogs, certainly greater than mine. If you follow this blog, you could say, Chape does not write about Beach Volley, what does he do on that…

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The Physical Performance Show: Christie Aschwanden, Author of the New York Times bestseller, GOOD TO GO: What the Athlete in All of Us Can Learn from the Strange Science of Recovery – Running Fitness Article

The Physical Performance Show: Christie Aschwanden, Author of the New York Times bestseller, GOOD TO GO: What the Athlete in All of Us Can Learn from the Strange Science of Recovery In episode 187 of The Physical Performance Show Brad Beer shares a conversation with Christie Aschwanden, Author of the New York Times bestseller, GOOD TO GO: What the Athlete in All of Us Can Learn from the Strange Science of Recovery in this expert edition. Christie Aschwanden is the…

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In Triathletes, Marathoners & Co! Potato Purée Can Replace Conventional Carbohydrate Gels W/Out Performance Loss! – Workout Fitness Article

The gastrointestinal issues may have been a problem for a few of the testers, but some clever “natural workout nutrition” company is certainly going to eliminate this minor obstacle very soon… and who knows: maybe they make the product more potent by adding whey, resistant starches, bicarbonate, or other potentially performance-enhancing ingredients on the way. It’s 2019 and everyone has been infected by the “sugar is the devil” and “carbohydrates are not essential” viruses. Everyone? No, there’s a small group of loyal…

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New Barbell Design: ~20% Increased Pectoralis Activity, Dumbbell-ish + Natural Movement, Lower Load, Lower Injury Risk – Is the ‘Free-Grip’ Barbell Worth Investing in? – Workout Fitness Article

Don’t pre-order yet: We don’t know if you are a ‘responder’ and even if you are whether your gains will actually benefit from allegedly increased muscle activity (eventually it’s not even clear that high EMG = high motor unit activity, cf. Vigotsky 2017). The promise of achieving greater muscle activity at lower weights while embracing the strengths of barbells (stability, easily rackable) and dumbbells (natural/optimal movement pattern) is yet intriguing, I must admit 😏. The “good old barbell” is just…

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‘Training Low[Carb]’ Requires 0.12g/kg Extra-Protein | Fitbit Fitness Data Decently Reliable | Plus: Salt vs. Passin’ Out – Workout Fitness Article

‘Training Low[Carb]’ Requires 0.12g/kg Extra-Protein | Fitbit Fitness Data Decently Reliable | Plus: Salt vs. Passin’ Out Mixed news about nutrition, exercise, and supplementation. In the absence of game-changing nutrition, exercise, and supplementation science I decided to post one of the recently rare installments of the good old “on short notice” column at the SuppVersity.This installment of the “short news” features two plus one papers from the latest issue of “Medicine & Science in Sports & Exercise” and their, as of…

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Baking Soda Loading Protocol Achieves 30% Higher Bicarb Levels W/ ZERO GI Distress | Plus: Post-Workout NaHCO3 Boosts Acute Recovery & Performance in Boxing – Workout Fitness Article

Baking Soda Loading Protocol Achieves 30% Higher Bicarb Levels W/ ZERO GI Distress | Plus: Post-Workout NaHCO3 Boosts Acute Recovery & Performance in Boxing You will be pleased to hear that the 30% increase in serum bicarbonate observed in the loading study was achieved in the absence of gastrointestinal distress in ALL subjects. Sunday, September 22, 2019, was ‘bicarbonate day’ in the SuppVersity Facebook News: What does that even mean? Well, the daily ‘classics’, i.e. links to archived SuppVersity articles,…

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Blood Flow Restriction (BFR) Works in Broad Cuff Pressure Range: Lower (40%) & Higher (80% AOP) Similarly Effective – Workout Fitness Article

Blood Flow Restriction (BFR) Works in Broad Cuff Pressure Range: Lower (40%) & Higher (80% AOP) Similarly Effective “Go super tight or go home”? Nope, we’re not talking ’bout NC-17 rated websites… this provocatively phrased statement about how to wear your #BFR cuffs at the gym is probably as faulty as the notion that you can judge the effectivity of a workout by how much it hurts. Based on personal observation I can say with certainty that #BFR, i.e. Blood…

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Full vs. Half-Squats – Study Measures Actual Size Gains! A Tie for Quads, a Fail for Hams, and a Small Win for Glutes – Workout Fitness Article

Full vs. Half-Squats – Study Measures Actual Size Gains! A Tie for Quads, a Fail for Hams, and a Small Win for Glutes The result, the full-squat is slightly superior, is not as clear as you may have expected it to be. Furthermore, the study suggests that you won’t get away without an additional hamstring exercise if you want tree-trunk legs and a fabulous behind. A new study (Kubo 2019) in the “European Journal of Applied Physiology” compared the effects…

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Workout Trainer: Performance Analysis Deep Dive – Workout Fitness Article

Have you been using Workout Trainer as your go-to sidekick for a fit and healthy lifestyle? Way to go! We want to make sure that our members are getting the most out of their trusted fitness companion, so use this quick read to find out how our latest features can help you stay on your toes for some serious performance gains. Download the new Workout Trainer app update on your Android and iOS devices and see how easy it is…

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Beta-Alanine, Widely Used, but Rarely Tested for Safety!? Individual Studies Find Serum / Muscle Taurine is Reduced by >20%, However the Totality of Evidence Suggests… – Workout Fitness Article

Reductions in muscle and especially serum taurine have indeed also been observed in humans, but the fact that they do not occur in lower dose studies and cannot be observed consistently in studies using higher dosages (6g) suggests that they shouldn’t be a problem for the average BA user. Regular SuppVersity readers will be familiar with the way(s) in which taurine (#TAU) and beta-alanine seem to both complement and antagonize each other. Beta-alanine, in particular, has been found to deplete muscular…

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From Keto to Whole30: A Sports Nutritionist Weighs in on Popular Diets – Fitness Article

New diets pop up all the time, and it’s common to get excited and want to jump on board for the promise of improved health, a smaller waistline, clearer skin, better focus, etc. But what if you train hard and your goals are fitness and performance related? Which eating style could potentially deliver results and which hold you back? Let’s check in with some of the basic pros and cons — as they relate to performance fueling — with some…

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