Welcome to the final part of this deep-dive series on performance #hydration. In the first 3 parts of this series, I covered the physiology of water and electrolyte balance (Part 1 https://www.veohtu.com/hydration-1-whatweknow.html ), why there is contradiction in the narratives (Part 2 https://www.veohtu.com/hydration-2-whatwearentsureabout.html ) and why there is confusion about sodium (Part 3 https://www.veohtu.com/hydration-3-whatwedontknow.html ). But, if you don’t care about any of that, i...
Sep 11, 2021•51 min•Season 2Ep. 11
Welcome to Part 3 of this deep-dive series on #hydration. Today is all about sodium and the salty dilemma of whether you need it or not during exercise. Clickable links to the evidence are in the written article ➡️ https://www.veohtu.com/hydration-3-whatwedontknow.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 Follow @ThomasPJSolomon and @veohtu on socia...
Sep 02, 2021•39 min•Season 2Ep. 10
Welcome to Part 2 of this deep-dive series on #hydration. In Part 1 of this series, I discussed what we know about hydration. Of course, for hydration, just like many things in life, there is a lot we aren’t sure about. There is debate and there are controversies. Today, I will drown you in that hullabaloo... Clickable links to the evidence are in the article ➡️ https://www.veohtu.com/hydration-2-whatwearentsureabout.html Train smart. Get strong. Run fast. ___________ This podcast is free. If yo...
Aug 30, 2021•32 min•Season 2Ep. 9
Welcome to a 4-part deep-dive series on #hydration. The feeling of thirst, which drives your desire to drink fluid, is one of the most tightly regulated processes in the human body. So why are there so many reminders about how to stay hydrated? And, why is it all so complicated? This series will deconstruct the flood of information in four parts, addressing “ what we know ”, “ what we aren’t sure about ”, “ what we don’t know ”, and “ what you can do ”. Here, in part 1, I will bomb-dive into the...
Aug 26, 2021•51 min•Season 2Ep. 8
My deep-dive series on #performance #nutrition concludes. This final part translates science into practice and digs into the nuances to help you design your own performance nutrition strategy. Clickable links to the evidence are in the article ➡️ https://www.veohtu.com/racedaynutrition.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 Follow @ThomasPJSolomo...
Jul 03, 2021•59 min•Season 2Ep. 7
My deep-dive series on #performance #nutrition continues. Part 5 starts with the 1924 Boston marathon, to explain the history of carb intake during a race and why maintaining high carbohydrate availability during a race might be a good idea. Clickable links to the evidence are in the article ➡️ https://www.veohtu.com/racedaycarbavailability.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://ww...
Jun 17, 2021•34 min•Season 2Ep. 6
My deep-dive series on #performance #nutrition continues. Part 4 explains the history of carbo-loading and why establishing a high carbohydrate availability before a race might be a good idea. Clickable links to the evidence are in the article ➡️ https://www.veohtu.com/carboloading.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 Follow @ThomasPJSolomon an...
Jun 05, 2021•29 min•Season 2Ep. 5
My deep-dive series on #performance #nutrition continues. Part 3 examines how long your stored fuel — your bucket load of fat and pint glass of glucose — allows you to go during exercise. Clickable links to the evidence are in the article ➡️ https://www.veohtu.com/howlongcanyougo.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 Follow @ThomasPJSolomon and ...
May 22, 2021•36 min•Season 2Ep. 4
My deep-dive series on #performance #nutrition continues. Part 2 looks at how your muscles use stored fuel during exercise. Clickable links to the evidence are in the article ➡️ https://www.veohtu.com/burningfuelduringexercise.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 Follow @ThomasPJSolomon and @veohtu on social media. SUBSCRIBE to articles and nerd-alert: htt...
May 15, 2021•13 min•Season 2Ep. 3
A deep-dive series on #performance #nutrition starts today with a look at how much fuel your body stores. Clickable links to the evidence are in the article ➡️ https://www.veohtu.com/thefuelinyourbody.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 Follow @ThomasPJSolomon and @veohtu on social media. SUBSCRIBE to articles and nerd-alert: https://www.veohtu.com/subscr...
May 08, 2021•20 min•Season 2Ep. 2
After last year’s landslide success with Super Moo Juice, today I am very excited to bring you another new product from Veohtu... Nocarbozade. The all-new no-calorie "energy" drink. Clickable links to the evidence are in the article ➡️ https://www.veohtu.com/nocarbozade.html 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 nerd-a...
Apr 01, 2021•2 min•Season 2Ep. 1
A deep-dive into the science of the supershoes, their prevalence in the recent World Record boom, and what World Athletics are doing about it. Plus, I will weave my own subjective opinions into the objective evidence. Clickable links to the evidence are in the article ➡️ https://www.veohtu.com/worldathleticsrulesupdatedec2020.html 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 ...
Jan 30, 2021•33 min•Season 1Ep. 35
The final part in my series on nutritional manipulations for training… Learn how to “fuel for the work required”. Clickable links to the evidence are in the article ➡️ https://www.veohtu.com/carbohydrateperiodisation.html Use my simple “fuel for the work required” framework as a guide at https://www.veohtu.com/fuelfortheworkrequired.html Access my glycogen tool here: https://docs.google.com/spreadsheets/d/1XcsWrofH6RQ2s7Jsb53THDYgCA7J97wBVvgVK3nnDxk/edit?usp=sharing ___ This podcast is free. If ...
Jan 23, 2021•28 min•Season 1Ep. 34
Dogs truly are fatigue-resisting marvels — you will never outperform your (sled-pulling) dog! It has superior physiology, enhanced adaptations to exercise, and clever mechanisms for preventing low blood glucose during prolonged high-intensity exercise… Your dog is for life not just for Christmas. Clickable links to the evidence are in the article ➡️ https://www.veohtu.com/dogsgowoof.html 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 28, 2020•15 min•Season 1Ep. 33
This is the fifth instalment in my series on nutritional manipulations for training and performance… If you’ve followed this series, you’ve become a bioenergetics nerd and have knowledge of how to acutely increase your fat oxidation rates during exercise. You have also taken the plunge into the 100-year history of low-carb diets and you understand what happens to your economy and performance when habituated to a low-carbohydrate diet. But, one very important question remains… Is a low or a high-...
Dec 19, 2020•29 min•Season 1Ep. 32
This is the fourth instalment in my series on nutritional manipulations for training and performance… The ever-important question: “does a low-carb diet offer a performance advantage to an endurance athlete?”. Stay with me as I begin to answer this complex question, which Liam Gallagher started singing about in the 90s... Clickable links to the evidence are in the article ➡️ https://www.veohtu.com/supernova.html This podcast is free. If you value it and would like to keep it alive, please buy me...
Dec 12, 2020•18 min•Season 1Ep. 31
This is the third instalment in my series on nutritional manipulations for training and performance… The low-carb diet and exercise performance story is a beast… Let me take you back 100-years to the Carlsberg-funded research world in Copenhagen to help unravel the complex question: Will a low-carb diet make you a faster athlete? Clickable links to the evidence are in the article ➡️ https://www.veohtu.com/lowcarbdiet.html This podcast is free. If you value it and would like to keep it alive, ple...
Dec 05, 2020•33 min•Season 1Ep. 30
This is the second instalment in a series on fat oxidation, nutritional manipulations for training, and nutritional strategies for performance. If you want to understand how you might increase fat burning during exercise and/or want to know what carbohydrate availability is and the importance of it, then listen to this… Clickable links to the evidence are in the article ➡️ https://www.veohtu.com/fatadapting.html This podcast is free. If you value it and would like to keep it alive, please buy me...
Nov 28, 2020•29 min•Season 1Ep. 29
This is the start of a new series of posts that will plunge you into the world of bioenergetics, fat and carbohydrate oxidation rates, nutritional manipulations for training, and nutritional strategies for performance. Clickable links to the evidence are in the article at https://www.veohtu.com/fatoxidationrates.html This podcast is free. If you value it and would like to keep it alive, please buy me a beer at www.buymeacoffee.com/thomas.solomon ________ ➡️ subscribe to articles and nerd-alert: ...
Nov 21, 2020•30 min•Season 1Ep. 28
Are we getting faster? Or are there simply more of us and we are more connected? Clickable links to the evidence are in the article at https://www.veohtu.com/viewpoint-wearenotgettingfaster.html This podcast is free. If you value it and would like to keep it alive, please buy me a beer at www.buymeacoffee.com/thomas.solomon ________ ➡️ subscribe to articles and nerd-alert: https://www.veohtu.com/subscribe.html ARTICLES: https://www.veohtu.com/articles NERD ALERT: https://www.veohtu.com/nerdalert...
Oct 28, 2020•13 min•Season 1Ep. 27
What do Gene Simmons and the best approach to recovery have in common? To find out, stay with me for one final session as I wrap up this series on recovery by describing the “knowns” in this convoluted area to help you make informed decisions. Clickable links to the evidence are in the article at https://www.veohtu.com/howtorecover.html My Recovery Magic Tool is available at https://www.veohtu.com/recoverymagictool.html This podcast is free. If you value it and would like to keep it alive, pleas...
Oct 15, 2020•32 min•Season 1Ep. 26
The simplicity in recovery is in its essence of eating well, sleeping well, and resting at opportune times. Since its evolution from a noun to a verb, recovery has become overly complicated with devices, pills, and potions, aka “magic”. Here I delve into the magical side of the recovery universe… Clickable links to the evidence are in the article at https://www.veohtu.com /recoverymagic.html My Recovery Magic Tool is available at https://www.veohtu.com/recoverymagictool.html This podcast is free...
Sep 28, 2020•23 min•Season 1Ep. 25
Learning to eat to be ready to go again starts with adopting a healthy eating pattern. Then you can integrate sports nutrition, which includes understanding the timing of between-session nutrition and the importance of eating carbohydrate to replenish glycogen and eating protein to increase muscle protein synthesis. To wrap up this delicious nutritional journey to recovery, I will examine the evidence behind the 3 to 1 carbohydrate:protein ratio that has ubiquitously infected the sports nutritio...
Sep 05, 2020•15 min•Season 1Ep. 24
You should now be well-versed in the nuances of post-exercise (or between-session) nutrition and the importance of eating carbohydrate between your sessions to replenish muscle glycogen. As we plough onwards with this series on recovery, now turn your attention to the importance of eating protein to get yourself ready to go again... Clickable links to the evidence are in the article at https://www.veohtu.com /protein.html This podcast is free. If you value it and would like to keep it free and a...
Aug 29, 2020•29 min•Season 1Ep. 23
Having already discussed the “post-exercise window” and summarised the importance and nuances of carbohydrate and protein timing between your sessions, I now delve into the science that has led to the current knowledge. So, for the nerds among you, buckle up and join me on a journey into the role of carbohydrates in your recovery nutrition. Clickable links to the evidence are in the article at https://www.veohtu.com /carbohydrate.html This podcast is free. If you value it and would like to keep ...
Aug 22, 2020•23 min•Season 1Ep. 22
Not everyone agrees that the topic of nutrition rocks, but it certainly does when you get guest appearances from legends of rock… Now that you have nailed level 1 of your recovery nutrition journey—healthy eating—stay with me to satisfy your intrigue and begin learning about the next layer of your recovery nutrition—sports nutrition. Clickable links to the evidence are in the article at https://www.veohtu.com/postexercisenutrition.html This podcast is free. If you value it and would like to keep...
Aug 15, 2020•23 min•Season 1Ep. 21
As an athlete, you need to eat well. Recovery nutrition includes eating everything the body needs while consuming adequate amounts of specific nutrients in between sessions to get you ready to go again. Recovery nutrition starts with a healthy eating pattern. Clickable links to the evidence are in the article at https://www.veohtu.com /healthyeatingpattern.html This podcast is free. If you value it and would like to keep it free and alive, please buy me a beer at www.buymeacoffee.com/thomas.solo...
Aug 08, 2020•50 min•Season 1Ep. 20
Having now helped you learn about the importance of sleep and the relevance of napping for optimising your recovery, as this series continues, I now turn my attention to the simple concept of rest. So, to help yourself get “ready to go again”, stay tuned to learn about the importance of resting your mind... All links to the evidence discussed are available in the written version at https://www.veohtu.com /rest.html Exercise science articles by Thomas Solomon to help empower you to train smart. T...
Jul 04, 2020•19 min•Season 1Ep. 19
It is undoubtedly clear that sleep is a power tool you must possess in your exercise recovery toolbox. But of course, there are some caveats to your zzz’s that need addressing. In this session, I will delve into the sleep-related world of things cats like to do and the various brands of body clocks. All links to the evidence discussed are available in the written version at https://www.veohtu.com/nappingandchronotypes. html Exercise science articles by Thomas Solomon to help empower you to train...
Jun 17, 2020•18 min•Season 1Ep. 18
As I discussed in the first part of this recovery series, keeping your recovery simple is key: Eat, sleep, and rest . In this second part, to get you ready to go again, I will delve into the science of sleep, the effects of sleep restriction and extension on your performance, and how you can optimise your sleep to harness its superpowers. All links to the evidence discussed are available in the written version at https://www.veohtu.com/sleep.html Exercise science articles by Thomas Solomon to he...
Jun 11, 2020•39 min•Season 1Ep. 17
