The Science of Recovery Podcast Episode · The Real Science of Sport Podcast · 09/06/2025 · 1h 21m

Train → Recover → Adapt → Perform.
Recovery is the key.

Ice baths, compression boots, cherry juice—they all promise miracles. But which ones deliver? Which are just hype?

Our latest podcast breaks down the science:

podcasts.apple.com/za/podcast/t...

Anthropic has released a 4-hour long free course on how to be AI fluent.

Covers how to use AI effectively, efficiently, ethically, and safely.

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Sign up for the Growth Equation Newsletter Join over 40,000 readers, including many of the world's best performers, and subscribe to the Growth Equation newsletter.

If you aren’t signed up for the newsletter I write with Brad Stulberg, now is a good time to sign up. We’ve been at it for a few years and just reached 40k subscribers.

It’s what the world’s best read on sustainable excellence:
thegrowtheq.ck.page/steve

List of university presses that offer free access to academic books (links included):

You can read books online for free and also download their PDFs.

If you know any press like this that's not included in the list, please post about it under this thread.

Effects of Exercise Training on Mitochondrial and Capillary Growth in Human Skeletal Muscle: A Systematic Review and Meta-Regression - Sports Medicine Background Skeletal muscle mitochondria and capillaries are crucial for aerobic fitness, and suppressed levels are associated with chronic and age-related diseases. Currently, evidence-based exercise ...

Effects of Exercise Training on Mitochondrial and Capillary Growth in Human Skeletal Muscle.
Ejercicio físico y relación con el desarrollo mitocondrial y de capilares.
#Physiology #fisiologia

link.springer.com/article/10.1...

Endurance sport is mental training.

You are alone in your head for long periods of time with ever increasing levels of discomfort. You have a concrete goal that half your mind is screaming to abandon.

You repeat this day after day and have no option but to figure it out.

How to Get Out of Your Own Way to Perform at Your Best Stop self-sabotaging. Stop protecting your ego. Free yourself up to perform.

We have to confront our limits.

We have to be able to find out that we aren’t as good as we thought. We have to accept the hit on our ego.

Only when we drop our ego & allow ourselves to explore our limits, do we find out what we are truly capable of.
open.substack.com/pub/stevemag...

Personalized Nutrition for the Enhancement of Elite Athletic Performance Enhancing athletic performance through the manipulation of nutritional intake has ancient roots, with early guidance from “philosophical giants” like Hippocrates, who describes the balance between di...

#nutrición personalizada para aumentar el rendimiento deportivo. #entrenamiento #triatlón
onlinelibrary.wiley.com/doi/10.1111/...

High-intensity interval training induces beneficial effects on coronary atheromatous plaques: a randomized trial AbstractAims. Coronary atheroma volume is associated with risk of coronary events in coronary artery disease (CAD). Exercise training is a cornerstone in p

Beneficios del ejercicio de alta intensidad en las arterias con ateromas.

High-intensity interval training induces beneficial effects on coronary atheromatous plaques

academic.oup.com/eurjpc/artic...

Frontiers | Reliability of a non-invasive method to calculate buffer capacity after exhaustive cycling exercise of 20 s to 12 min: a pilot study

Reliability of a non-invasive method to calculate buffer capacity after exhaustive cycling exercise of 20 s to 12 min: a pilot study

#cycling #triathlon #Physiology

www.frontiersin.org/journals/spo...

Frontiers | Editorial: Advancements in cycling performance enhancement strategies for cyclists: from amateurs to elite Alejandra PalancoLaboratoire de Biomécanique et Mécanique des Chocs (LBMC), Université Gustave Eiffel, Bron, FrancePaul William MacdermidMasse...

Advancements in #cycling #performance enhancement strategies for cyclists: from amateurs to elite. #HighPerformanceSport

www.frontiersin.org/journals/spo...

Effects of a daily, home-based, 5-minute eccentric exercise program on physical fitness, body composition, and health in sedentary individuals - European Journal of Applied Physiology Purpose This study examined the effects of a 4-week home-based bodyweight eccentric exercise program, requiring just 5 min daily, on physical fitness, body composition, and both physical and mental he...

La mayoría de la gente dice no tener tiempo para entrenar, y aunque no hacerlo tiene efectos negativos en la #salud, siempre hay opciones. Sirva de ejemplo este trabajo:

link.springer.com/article/10.1...

Lactate: A key regulator of the immune response Lactate shows immunomodulatory properties. Mauro et al. review how lactate serves a fuel for the TCA cycle and an immunomodulatory molecule with context-dependent effects, and how its immunomodulatory...

#lactato y #sitema imnune.
Lactate beyond serving as a fuel source: #lactate and inmune system. #fisiología #physiology #SportPerformance

www.cell.com/immunity/ful...

Here comes the sun: the central role of human and clinical physiology in the era of multi‐omics and inter‐organ crosstalk Click on the article title to read more.

La importancia de la #fisiología humana y la fisiologia clínica resumida en 2 páginas. Documento acceso abierto.

physoc.onlinelibrary.wiley.com/doi/full/10....

Effect of condensed heat acclimation on thermophysiological adaptations, hypoxic cross-tolerance, exercise performance, and deacclimation | Journal of Applied Physiology | American Physiological Socie... Short duration heat acclimation (HA) (≤5 daily heat exposures) elicits incomplete adaptation compared with longer interventions, possibly due to the lower accumulated thermal “dose.” It is unknown if ...

Effect of condensed heat acclimation on thermophysiological adaptations, hypoxic cross-tolerance, exercise performance, and deacclimation

journals.physiology.org/doi/full/10....

Diaphragm blood flow: new avenues for human translation | Journal of Applied Physiology | American Physiological Society The rhythmic contraction of the diaphragm facilitates continuous pulmonary ventilation essential for life. Adequate blood flow to the diaphragm is critical to continuously support contractile function...

Diaphragm blood flow: new avenues for human translation

journals.physiology.org/doi/full/10....

Durability as an index of endurance exercise performance: Methodological considerations Endurance athletes routinely complete physiological assessments to predict performance, inform training programmes and monitor subsequent training adaptations. This profiling is typically performed w...

New in @expphysiol.bsky.social from @benshunter.bsky.social et al: Durability as an index of endurance exercise performance: Methodological considerations 👇

physoc.onlinelibrary.wiley.com/doi/10.1113/...

Google Scholar is useful, but it's stuck in the past.

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With so much junk out there on HIIT and other interval training... I put together a free guide: How to Design Better Workouts.

Filled with insights on writing creative workouts that get the right stimulus for the desired adaptation.

Sign up: thegrowtheq.ck.page/c51b8637db

First map of human brain mitochondria is ‘groundbreaking’ achievement Hundreds of cubes of human brain tissue help scientists to chart the energy-making capabilities of various brain regions.

www.nature.com/articles/d41...

Neuroprotective mechanisms of exercise and the importance of fitness for healthy brain ageing Ageing is a scientifically fascinating and complex biological occurrence characterised by morphological and functional changes due to accumulated molecular and cellular damage impairing tissue and org...

Ageing, aerobic physical exercise and cognitive performance.
Neuroprotective mechanisms of exercise and the importance of fitness for healthy brain ageing - The Lancet www.thelancet.com/journals/lan...

🚨 New study 🚨

The biggest project of my PhD is out in MSSE journal.

🔑 findings: Strength training improves running economy durability & high-intensity performance following prolonged running.

🙏🏼 R. Blagrove and J. Folland for the SUPERvision on this.

🔗 journals.lww.com/acsm-msse/ab...

🧵 1/10

Lactate, the lactate shuttle, and lactate threshold workouts in polarized training Most athletes poorly understand a small molecule known as lactate. Lactate is a fuel source for our cells, and we can train to use lactate more efficiently. The brain prefers lactate as fuel.

Algunas cuestiones sobre el lactato y el entrenamiento.

Lactate and training.

www.howardluksmd.com/lactate-lact...

Robert Bentley, Jonaline Bernal, Daniel Basile, Adam Di Salvo and Jacob Schwartz (@uoft.bsky.social) investigate the effect of a semi-upright body position on the cardiovascular, skeletal muscle and ventilatory responses to submaximal cycling!
📜https://buff.ly/guXwtBQ

Training and Nutrition for Performance: Males, Females, and Gender Differences The number of participants in sports, whether amateur and professional, or in highly demanding exercise modalities, such as high-intensity functional training or ultra-endurance racing, has increased ...

www.mdpi.com/books/reprin...

YouTube video by Steve Magness The Truth About Double Threshold Training | A Master Guide

New Deep Dive Video: Double Thresholds: Game Changer or Fad?

I break down everything from the science to history to application of double thresholds. When to use them, what to look out for, how people get them wrong.

Watch the video here: youtu.be/mC6LKJKdE-Q?...

Forever, we have seen the classical depiction of mitochondria as a single organelle in a cell. However, this knowledge and representations are wrong. Introducing the mitochondrial lactate oxidation complex by Dr. George Brooks and his lab. A game changer journals.physiology.org/doi/abs/10.1...

Don't confuse aerobic fitness with aerobic endurance.

Aerobic fitness is how far you travel per heartbeat.

Aerobic endurance is how many heartbeats per minute you can hold for your event.

Both are important and trained differently.