Breaking down the barriers to sport science. Translating research on fitness and nutrition into digestible infographs and threads. Occasional satire.
Zurich, Switzerland
Joined November 2023
- Tweets155
- Following12
- Followers313
- Likes202
Rest In Peace Lazar, your passing has truly shocked me.
You were a fierce competitor, an example for many, and above all, a great human being.
My condolences to your family and loved ones. 🖤
wod_science retweeted
Our deepest condolences to Lazar Đukić’s family and all those who knew and loved him.
wod_science retweeted
CrossFit is the ultimate 'Hybrid' sport, where athletes need to perform well in both strength and conditioning.
CrossFit athletes are super 'fit',
surely they must have a high VO2max right? – at Oberengstringen, Schweiz
wod_science retweeted
Exploratory physiological experiments are not clinical trials. Letter to the Editor at Cell Metabolism
authors.elsevier.com/a/1i%7E…
wod_science retweeted
Recently started a YouTube channel to share cool case studies on physiology.
This one I found particularly interesting:
wod_science retweeted
"Did an interview with @wod_science and talked extensively on solving the issues with ‘faster lanes’ during sledge events at competitions. 🛷
Link in bio if you wanna give it a listen!" 🎧
youtu.be/L4zwICGphTo?si=TPk1…
#crossfit #athlete #sledpush #pfaa
@BFikowski
However, one significant difference between the two groups was observed:
The mood of the high carb group was significantly better.😃
This coupled with the fact that slightly less sleep was required, suggests that there are benefits to a high carb diet during intense periods of training.✅
🧵(3/4)
1
1
198
Check out the full study below!📑
🧵(4/4)
pubmed.ncbi.nlm.nih.gov/2640…
1
141
Did you know that milk hydrates better than water?🥛
72 euhydrated subjects drank 1L of water or 1-3 other drinks. Urine was collected for 4hr after consumption.🥤
The hydration index was based on the amount of water retained 2hr after ingestion compared to that observed after ingestion of water.🧐
🧵(1/3)
#hydration #science #milk #water #biology #sportscience
1
3
268
More fluid was retained after consuming ORS (oral rehydration solution), orange juice, full fat and skimmed milk, hence a better hydration potential.🍊🥛✅
The other drinks (water, coke, sports drink...) resulted in a negative fluid balance 2hr after consumption!🥤❌
🧵(2/3)
1
1
147
To conclude:
We know that milk, is an excellent recovery drink as it contains all essential amino acids and fast sugars to resynthesise glucose.📈
It turns out it also provides great rehydration!😲
Check out the full study below!📑
pubmed.ncbi.nlm.nih.gov/2670…
1
116
Furthermore, the physiological changes in response to exercise are very individual!💪
Not everyone gained lean mass and muscle fibres, some even lost them😲
However, everyone (but one participant) became stronger!🔥
🧵(3/4)
2
2
112
So the answer is...
No, not necessarily! It very much depends on the individual, as people respond very differently to strength training physiologically, even though everyone gets stronger.💪
🧵(4/4)
pubmed.ncbi.nlm.nih.gov/2676…
pubmed.ncbi.nlm.nih.gov/2571…
3
105
Following on from yesterday’s post: ✍️
this systematic review and meta-analysis of 10 studies indicates that load (kg on the bar) does NOT determine muscle hypertrophy, when near failure is reached!❌
Potential implications for training:
If your aim is to build muscle💪, the classic saying "go hard or go home", is not entirely accurate!😴
Don't be afraid to work lighter if you don't feel up to working heavy all of the time!
As long as overall load remains the same✅
Study: pubmed.ncbi.nlm.nih.gov/2883…
Which rep range is optimal for strength and mass gains: 4RM, 8RM or 12RM?🤔💪
Do you really have to work heavy to see results?📈
🧵(1/3)
1
4
474
Novice lifters performed bench press over 10 weeks, twice a week.🏋️♂️
They were randomly allocated to a high load-low rep, mid load-mid rep, low load-high rep or control group.
When volume was equated, increases in muscle mass were similar, only strength gains were SLIGHTLY lower in 12RM group.😲
🧵(2/3)
1
2
193
This study adds to a large body of literature showing that load is important for maximising strength, but not muscle hypertrophy, as long as you are lifting above 30% of 1RM.✅
Nonetheless, you can definitely still build strength if you prefer training with lower loads and higher volume!💪
🧵(3/3)
pubmed.ncbi.nlm.nih.gov/3230…
2
156