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Running under hypoxic conditions delays gastric emptying and increases nausea compared to normoxia at the same relative intensity, without additional intestinal cell damage. pmc.ncbi.nlm.nih.gov/articles/PMC11…

PowerBreathe IMT improved VO₂/kg, PEF, PImax, PEmax, and lactate threshold while reducing lactic acid in trained middle-distance runners. pubmed.ncbi.nlm.nih.gov/40364210/

High-carb intake (70% kcal) during short-term heat acclimation improved 3.22km time trial performance in the heat by ~7–8% vs. ~1–3% in lower-carb (35%) intake. No differences in heat adaptation markers, suggesting performance gains were diet-related. pubmed.ncbi.nlm.nih.gov/40249903/

Adaptation to a high-fat diet takes at least 4 weeks. Any study in which the adaptation period is less than that time period does not allow specific conclusions. Time for article reviewers to start making this point. Andrew Koutnik, Ph.D. Dr. David Ludwig

My notes from studies last week: - Effect of 90’ and 120’ of running on the determinants of endurance performance - Sex differences in durability - Hypoxic conditions on the gastric emptying rate - Inspiratory muscle training - CHO influences short-term heat acclimation

Endurance athletes may need ~1.8g/kg protein daily—more on low-carb or rest days. Co-ingestion with carbs offers no extra performance or glycogen benefit when carb needs are met. link.springer.com/article/10.100…

A meta-analysis of RCTs finds no performance benefit from wearing compression garments during running. No improvements in race time or endurance were observed, though soft tissue vibration was reduced. sciencedirect.com/science/articl…

In a study of Seville Marathon runners, only those who consumed 60–90g/h of carbohydrates were more likely to finish under 3 hours. pubmed.ncbi.nlm.nih.gov/40089940/

Sprint interval training twice per week for 6 weeks improved time to exhaustion and 100m–3000m performance more than traditional training in well-trained male distance runners. pubmed.ncbi.nlm.nih.gov/39981302/

Minimalist footwear can improve running economy compared to traditional running shoes. Additionally, shoes with increased stiffness or cushioning may offer further benefits. However, comfort alone is not a reliable indicator of enhanced performance. pmc.ncbi.nlm.nih.gov/articles/PMC11…

6 weeks of post-exercise hot-water immersion (42°C, 40–50min) improved time-to-exhaustion in hypoxia (~4300m) without changing VO₂ Max or peak power. Improvements were linked to lower core temp, higher haemoglobin, and better respiratory efficiency. physoc.onlinelibrary.wiley.com/doi/10.1113/EP…

This meta-analysis showed that taurine and oligonol reduce core temperature during heat exposure, while caffeine increases it. No general effect was found on sweating, though taurine enhanced whole-body sweat rate. pubmed.ncbi.nlm.nih.gov/39884667/