Ep. 112 – Dedication to Education: How Can I Eliminate Muscle soreness (DOMS)?

Today, we’re talking about DOMS. Delayed onset muscle soreness (DOMS) is a consequence of exercise induced muscle damage (EIMD) – I.e. you subject the muscle to a large stimulus that it’s unfamiliar with and you become sore AF. As you’re probably aware, DOMS is usually associated with a temporary loss of muscle function and has … Read more

Ep. 111 – Dedication to Education: The Main Reason You Can’t Drop Body Fat.

Today, we address the elephant in the room… ‘I’ve hit a fat loss plateau’‘My metabolism is damaged’ Granted, you do get metabolic adaptation to weight loss which can vary from person to person and cause rates of fat loss to decline. However, there’s a more prominent issue as to why you’re not making progress…your inability to track your … Read more

Ep. 108 – Dedication to Education: Can’t Eat After Intense Training, Games or Events?

Today is for those who have zero appetite after intense training sessions, games and competitions. For athletes who have high training demands and urgent recovery needs, this poses a serious problem. As mentioned in episode 15 of the Average to Elite podcast (Ultra-Fast Recovery), the hours after intense exercise is an opportunistic period to accelerate … Read more

Ep. 107 – Dedication to Education: How Does Skipping Breakfast Impact Evening Performance?

When we typically look at intermittent fasting (skipping breakfast) and exercise performance, we see a decline in overall work capacity. However, these are when the exercise sessions are done in a fasted state. The question is; how does skipping breakfast impact performance when training later on in the day [5pm]? In a 2015 study by … Read more

Ep. 105 – Dedication to Education: The Periodised Keto:High Carb Diet

Today, we look at a potential ‘holy grail’ approach to sports nutrition for endurance athletes: The Keto:High Carb periodised diet. As mentioned last week, ketogenic diets improve the ability of the muscle to use fat for fuel (nearly unlimited fuel) and have less reliance on carbohydrates (limited fuel). We concluded that keto diets do have … Read more

Ep. 104 – Dedication to Education: Keto diets – The Future of Elite Endurance Sport?

Today, we cover part of a part of a huge topic: Ketogenic dieting (KD). We know that carbohydrates are king for enhancing exercise performance (especially at higher intensities). We also know that carbohydrates are rate limiting for performance as we only have a limited capacity to store them within the body, which could be an … Read more

Ep. 103 – Dedication to Education: Treatment of Massive Obesity with the Rice Diet

Today, we throwback to 1975 to look at an incredibly effective diet for fat loss… So effective that all patients enrolled into the dieting programme (106 in total) lost at least 45kg of weight, where the average weight loss being 63.9kg and the maximum loss being 137kg! 𝗘𝗻𝘁𝗲𝗿, 𝘁𝗵𝗲 𝗥𝗶𝗰𝗲 𝗗𝗶𝗲𝘁. Initially developed by Kempner … Read more