The placebo effect can have trivial to small beneficial effects on time-to-exhaustion and time-trial performance. And, believing that something will work might help it work. But, before playing with the unknown, first invest your valuable time and money in optimising your training load, sleep, nutrition, and rest. But don’t stop there, listen to this audiobook-style podcast to fully educate yourself. Or, for clickable links to the evidence visit the full supplement tool at: https://www.veohtu.co...
Oct 22, 2022•19 min•Season 3Ep. 22
Vitamin D primarily regulates calcium metabolism and bone health. If your habitual diet is deficient in foods containing vitamin D or you lack daily year-round exposure to sunlight, you are at risk of a vitamin D deficiency and a vitamin D supplement may be advised under guidance from your doctor. If you have a vitamin D deficiency and/or are of older age and combining supplementation with strength training, daily vitamin D supplementation is likely to help increase and restore muscle strength. ...
Oct 15, 2022•19 min•Season 3Ep. 21
Fish oils, oily fish, predatory fish, algae, and seeds & nuts contain the omega-3 fatty acids DHA and EPA. If your habitual diet is deficient in foods containing DHA and EPA then an omega-3 or fish oil supplement may be advised. A daily omega-3 or fish oil supplement is likely to alleviate muscle soreness and restore range of motion following muscle-damaging exercise. But, a daily omega-3 or fish oil supplement is highly unlikely to improve your performance unless you are of older age and/or...
Oct 08, 2022•14 min•Season 3Ep. 20
CBD and THC are cannabinoids found in cannabis plants. THC (or cannabis) is very unlikely to improve strength/endurance performance (and is more likely to impair it). CBD is also unlikely to improve performance or recovery but high-quality randomised controlled trials are needed so a systematic review and meta-analysis can be completed. But don’t stop there, listen to this audiobook-style podcast to fully educate yourself. Clickable links to the evidence and data figures are in the written artic...
Oct 04, 2022•10 min•Season 3Ep. 19
Ketones are fuels that your body uses to produce energy (ATP) when carbohydrate stores (glycogen) are depleted and blood glucose is low. Ketone supplementation is unlikely to boost your endurance performance. But, there is a need for studies of ultra-distance performance (during which ketone supplements might become relevant). But don’t stop there, listen to this audiobook-style podcast to fully educate yourself. Clickable links to the evidence and data figures are in the written article at http...
Sep 29, 2022•10 min•Season 3Ep. 18
L-carnitine is an amino acid found in muscles that helps “shuttle” fatty acids into your mitochondria so they can be “burned” to produce ATP. Supplementing with L-carnitine or propionyl-L-carnitine either daily or before a session/race might boost your performance during high-intensity exercise. But, the evidence is limited, very little data exists on trained athletes, and a quality meta-analysis is lacking. But don’t stop there, listen to this audiobook-style podcast to fully educate yourself. ...
Sep 24, 2022•10 min•Season 3Ep. 19
Sodium bicarbonate is a salt with buffering properties that can “mop up” hydrogen (H+) ions to lower acidity (pH). Taking a sodium bicarbonate supplement before a session or race is likely to boost your performance during high-intensity short-duration events lasting between ∼45 seconds and ~8 minutes. Taking sodium bicarbonate before exercise is also likely to boost muscular endurance (“reps-to-failure”) and repeated maximal sprint power. But don’t stop there, listen to this audiobook-style podc...
Sep 20, 2022•12 min•Season 3Ep. 18
β-hydroxy β-methylbutyrate (aka HMB) is a carboxylic acid found in muscle that can simultaneously promote muscle protein synthesis and prevent muscle protein breakdown. Daily HMB supplementation is likely to help increase muscle strength in folks who are previously untrained but not in trained athletes. But don’t stop there, listen to this audiobook-style podcast to fully educate yourself. Or visit the full supplement tool at Clickable links to the evidence and data figures are in the written ar...
Sep 17, 2022•7 min•Season 3Ep. 17
Beta-alanine is an amino acid that acts as a neurotransmitter and it is a precursor for synthesising carnosine, an intracellular buffer found in muscle. Daily beta-alanine supplementation is very likely to boost your performance during high-intensity short-duration events lasting between 30-seconds and 10-minutes. But don’t stop there, listen to this audiobook-style podcast to fully educate yourself. Or visit the full supplement tool at https://www.veohtu.com/sportssupplements.html by @ThomasPJS...
Sep 13, 2022•9 min•Season 3Ep. 16
BCAAs — leucine, isoleucine, and valine — are “essential” amino acids that we need to obtain through our diet. Post-exercise BCAA supplementation might help alleviate muscle soreness after vigorous exercise but supplementation with BCAAs or leucine is unlikely to directly boost your performance. But don’t stop there, listen to this audiobook-style podcast to fully educate yourself. Or visit the full supplement tool at https://www.veohtu.com/sportssupplements.html by @ThomasPJSolomon Train smart....
Sep 10, 2022•11 min•Season 3Ep. 15
Citrulline is an amino acid found in watermelons and is involved in the urea cycle and nitric oxide production. Pre-exercise supplementation with citrulline is likely to boost your performance in a strength session. But don’t stop there, listen to this audiobook-style podcast to fully educate yourself. Or visit the full supplement tool at https://www.veohtu.com/sportssupplements.html by @ThomasPJSolomon Train smart. Run fast. Be strong. ___________ This podcast is free. If you value it and would...
Sep 06, 2022•9 min•Season 3Ep. 14
Nitrate is found in leafy green veg and beetroot, and regulates vascular and metabolic function. Pre-exercise supplementation with sodium nitrate or beetroot juice is likely to boost your performance during strength, power, and speed-based events. Nitrate/beetroot is likely to improve endurance exercise capacity (time-to-exhaustion) but not time trial performance, and is typically only evident in recreational level athletes — the endurance-enhancing effect is blunted in highly-trained endurance ...
Aug 27, 2022•13 min•Season 3Ep. 13
Creatine is an amino acid derivative involved in energy metabolism, helping to produce (energy) ATP. Daily creatine supplementation is very likely to meaningfully boost your maximal strength, reps-to-failure, and maximal speed-based events. Creatine supplementation is unlikely to improve your endurance performance. But don’t stop there, listen to this audiobook-style podcast to fully educate yourself. Or visit the full supplement tool at https://www.veohtu.com/sportssupplements.html by @ThomasPJ...
Aug 24, 2022•10 min•Season 3Ep. 12
Taurine is an amino acid that regulates water transport and calcium homeostasis. Taurine supplementation is unlikely to improve your performance unless you have an inadequate dietary intake of taurine, which is found in meat, dairy, and seafood. But don’t stop there, listen to this audiobook-style podcast to fully educate yourself. Or visit the full supplement tool at https://www.veohtu.com/sportssupplements.html by @ThomasPJSolomon Train smart. Get strong. Run fast. ___________ This podcast is ...
Aug 21, 2022•6 min•Season 3Ep. 11
Caffeine is a stimulant with neurological and metabolic effects. Taking caffeine before or during a session or race is likely to meaningfully boost your performance during endurance, strength, and speed-based events. Caffeine supplementation is effective even in folks who habitually use it. But don’t stop there, listen to this audiobook-style podcast to fully educate yourself. Or visit the full sports supplement tool at https://www.veohtu.com/sportssupplements.html by @ThomasPJSolomon Train smar...
Aug 18, 2022•15 min•Season 3Ep. 10
A systematic research summary of sports supplements used by athletes. This tool is an up-to-date summary of all known scientific evidence determining the effect of sports supplements on exercise performance. It is designed to be a useful free resource for scientists, practitioners, coaches, and athletes to help inform their decisions. I aim to keep it up-to-date as new evidence emerges. Use the tool at https://www.veohtu.com/sportssupplements.html by @ThomasPJSolomon Train smart. Get strong. Run...
Aug 16, 2022•11 min•Season 3Ep. 9
Have you ever been told to avoid #exercise after a #vaccine? Have you ever wondered why? Clickable links to the evidence and data figures are in the written article at https://www.veohtu.com/sprintfortheline.html by @ThomasPJSolomon Train smart. Get strong. Run fast. ___________ This podcast is free. If you value it and would like to keep it alive, please buy me a beer at https://www.buymeacoffee.com/thomas.solomon Follow @ThomasPJSolomon and @veohtu on social media. SUBSCRIBE to articles and ne...
May 28, 2022•15 min•Season 3Ep. 8
Today, I finish my series on fatigue with a sprint for the line, which is when you can always find a little something more to give. But, that something might not always be enough. To help understand that, I’ve got something about crocodiles, Yoda, and a little bit about a concept called “critical speed”. Clickable links to the evidence and data figures are in the written article at https://www.veohtu.com/sprintfortheline.html by @ThomasPJSolomon Train smart. Get strong. Run fast. ___________ Thi...
May 07, 2022•29 min•Season 3Ep. 7
Want to stop Darth Fader, Sith Lord of Fatigue, from visiting you on race day? Complete your training in becoming a Jedi of the Fatigue Resistance and learn how to stop slowing down during your races. Clickable links to the evidence and data figures are in the written article ➡️ https://www.veohtu.com/howtoresistfatigue.html by @ThomasPJSolomon Train smart. Get strong. Run fast. ___________ This podcast is free. If you value it and would like to keep it alive, please buy me a beer at https://www...
Apr 30, 2022•57 min•Season 3Ep. 6
In Part 4 of my series on fatigue during exercise, I tie together all the causes of fatigue… all the reasons Darth Fader, Sith Lord of Fatigue, pays you a visit on race day. Consequently, you’ll be able to answer the question, “Why do you slow down when you don’t want to?” . Clickable links to the evidence and data figures are in the written article ➡️ https://www.veohtu.com/whatcausesfatigue.html Train smart. Get strong. Run fast. ___________ This podcast is free. If you value it and would like...
Apr 16, 2022•19 min•Season 3Ep. 5
In Part 3 of my series on fatigue during exercise, I continue your training in becoming a Jedi of the Fatigue Resistance… Today I dive into the brain, to help you answer the question: “What causes fatigue?” (i.e. “Why do you slow down when you don’t want to?”). Clickable links to the evidence and data figures are in the written article ➡️ https://www.veohtu.com/centralfatigue.html Train smart. Get strong. Run fast. ___________ This podcast is free. If you value it and would like to keep it alive...
Apr 09, 2022•43 min•Season 3Ep. 4
In Part 2 of my series on fatigue during exercise, I begin to arm you with the knowledge that will help you answer the question: “What causes fatigue?”. I.e., “Why do you slow down when you don’t want to?” Clickable links to the evidence are in the written article ➡️ https://www.veohtu.com/peripheralfatigue.html Train smart. Get strong. Run fast. ___________ This podcast is free. If you value it and would like to keep it alive, please buy me a beer at https://www.buymeacoffee.com/thomas.solomon ...
Apr 03, 2022•39 min•Season 3Ep. 3
After the unexpected runaway success of Super Moo Juice and Nocarbozade , today I am very excited to bring you yet another new product… For more information on incredible scientific advances like this, visit ➡️ https://www.veohtu.com/articles.html #megaenergy #superspinach #supergreen #running #endurance #performance #dontbeanaprilfool Music credit: bensound.com...
Apr 01, 2022•1 min•Season 3Ep. 2
This 6-part series on “fatigue in runners” will answer the following questions: Why do you slow down during your races? and How can you prevent slowing down and be the best you can be? In answering these questions, you’ll meet Darth Fader, the Sith Lord of Fatigue, and get help from Luke Skyrunner, Jedi Master of the Fatigue Resistance. Clickable links to the evidence are in the written article ➡️ https://www.veohtu.com/whatisfatigue.html Train smart. Get strong. Run fast. ___________ This podca...
Mar 26, 2022•25 min•Season 3Ep. 1
In the first part of this series, I introduced you to the phenomenon of sudden involuntary muscle contractions, aka cramping... a runner’s nightmare. In this second part, I dig into what you really care about — how to stop the Krampus monster. Clickable links to the evidence are in the written article ➡️ https://www.veohtu.com/stopcramp.html Train smart. Get strong. Run fast. ___________ This podcast is free. If you value it and would like to keep it alive, please buy me a beer at https://www.bu...
Dec 20, 2021•30 min•Season 2Ep. 17
In my Alpine neck of the woods, tis that traditionally jolly time of year when Krampus comes to town to scare the naughty kids. But, in modern times, Krampus also haunts the festive races and takes down any ill-prepared athletes in his way. In this first instalment of a two-part series, I will visit the phenomenon of sudden involuntary muscle contractions — exercise-associated muscle cramps — aka a runner’s nightmare. Clickable links to the evidence are in the written article ➡️ https://www.veoh...
Dec 16, 2021•23 min•Season 2Ep. 16
Continuous Glucose Monitoring (aka CGM) is being marketed to athletes as a “fuel gauge” to provide “glucose performance zone” targets. I’ve gone deep to help you learn what CGM is, what its limitations are, whether blood glucose concentrations represent a fuel gauge, and whether "glucose performance zones" are even real, or useful, or dodgy. This article contains a mix of robust science and my own opinions about throwing CGMs at athletes. Since I have over 10-years of experience using CGMs, I be...
Dec 01, 2021•49 min•Season 2Ep. 15
Welcome to the final part of this deep-dive series on #training and #racing in the #heat. In Part 1 , you learned what heat does to your physiology and performance and why it is important to “keep your cool”. In Part 2 , you learned how to “keep your cool” during your sessions and races. Here in Part 3, I will put the rapidly melting icing on your cake and share with you a powerful tool to arm yourself with on race day — heat acclimation. Clickable links to the evidence are in the written articl...
Oct 20, 2021•31 min•Season 2Ep. 14
Welcome to the 2nd part of this deep-dive series on #training and #racing in the #heat. We are certainly mammals with an impressive capacity for exercising in extreme heat but that doesn’t mean we can’t improve our savvy ways… In Part 1 , you learnt all about what heat does to your physiology and performance and why it is important to “keep your cool”. But, if you don’t care about that, here in Part 2 you will learn how to “keep your cool” during your sessions and races so you can keep on rockin...
Oct 18, 2021•39 min•Season 2Ep. 13
Welcome to this deep-dive series on #training and #racing in the #heat. It is always hot somewhere in the world. If you are in that part of the world and are too hot, you need to cool it. Why? Because being too hot is bad for you. This 3-part series on training and racing in the heat will start by delving into what heat does to you ( Part 1 ) and will then dive deep into what you can do about it on race day ( Part 2 ) and how to heat acclimate before race day ( Part 3 ). Clickable links to the e...
Oct 16, 2021•40 min•Season 2Ep. 12
