9 Evidence-Based Ways to Improve Endurance Recovery
You’ve just completed a hard 10-mile run, an intense cycling session or even a marathon swim. Your legs…
Performance & Recovery Science
11 posts
How to Use Rest Periods for Maximum Gains
You hit the gym, preparing to smash the workout. You complete your first set of bench presses, and…
The Science Behind Stretching Before and After Workouts
You have heard it a thousand times: “Be sure to stretch!” Whether you’re going to the gym, for…
How Ice Baths and Heat Therapy Really Work
Have you ever seen pro athletes sitting in huge tubs of freezing water, looking as if they wanted…
The Physiology of Hydration During Intense Exercise
Something amazing happens to you when you’re getting lost in the struggle of a challenging workout. Your heart…
What Science Says About Overtraining and Rest Days
You’ve probably heard the saying: “No pain, no gain.” 💪 But here’s the truth science has been shouting…
7 Nutrient Timing Tricks for Faster Muscle Growth
Building muscle isn’t just about lifting heavy weights — it’s about giving your body the right nutrients at…
The Real Role of Protein in Post-Workout Recovery
When people hit the gym, they often talk about protein as if it’s some magical ingredient for muscles.…
How Sleep Directly Impacts Athletic Performance
Sleep — it’s something we all need, yet so many of us underestimate its true power. Especially for…
The Truth About Muscle Soreness and Repair Time
We’ve all been there — that next-day stiffness after a hard workout, when climbing stairs feels like a…
