Deload weeks — planned reductions in volume or intensity — rest on solid tapering evidence showing performance rises when training load drops while intensity is kept, though the fatigue-vs-fitness model behind them remains a working theory.
Adding heavy strength training to a running program improves running economy by roughly 2 to 8 percent in controlled trials and meta-analyses, without the muscle weight or slowdown runners fear.
Controlled trials show post-exercise alcohol suppresses muscle protein synthesis and degrades next-day performance, with effects scaling with dose.
Raw monohydrate prices have eased from their 2024 peak while a boom in creatine gummies pulls the market toward new formats, per industry data.
Zone 2 training — sustained, conversational aerobic work — reliably builds aerobic base and mitochondrial function, but no trial shows it outperforming other equal-volume training for fat loss or health.
Plant-based athletes can meet protein targets, but the planning is different. Here is what research shows about leucine, digestibility, and food combining.