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Sports Performance
Sports Performance
Issue 53: Unexpected recovery aids
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While you can enhance recovery with certain foods, stretches, and rest days, what you choose to supplement with can also play a factor. Here are the best muscle recovery supplements, according to science.
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Sarah Achleithner
2 mins
Science-based tips for how to recover from overtraining
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Studies continue to sing the praises of consistent exercise, but can you have too much of a good thing? From getting enough sleep to prioritizing protein, here’s what you need to know about how to recover from overtraining.
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Sarah Achleithner
5 mins
The importance of protein for endurance athletes
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While carbs are king for fueling exercise, research shows protein also has major perks for endurance athletes. From reduced muscle damage to improved performance, here’s the 411 on protein for endurance athletes and why you may want to consider upping your intake.
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Elle Penner, MPH, RD
7 mins
How to build lean muscle for endurance athletes with exercise, supplements, and nutrition
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If you’re an endurance athlete, you may want to consider how to build lean muscle to perform your best. From exercise to supplements, here’s how you can boost your muscle gains to go the extra mile.
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Sarah Achleithner
10 mins
The best supplements for cyclists, according to science
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If you’re looking to level up your cycling performance, supplementation may help you ride farther, faster, and recover quicker. Here are the best supplements for cyclists that science shows are safe and effective for giving you an extra edge on and off the bike.
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Elle Penner, MPH, RD
10 mins
Issue 49: 5 secrets for a better workout
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Experts argue that what you do after a workout is just as important as the activity itself. Here's what science says about the best recovery strategies.
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Sarah Achleithner
2 mins
The all-time best supplements for runners, according to science
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Looking to improve your running performance? Certain supplements can give you a cutting edge. Here are the all-time best supplements for runners to help you run and recover faster.
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Elle Penner, MPH, RD
10 mins
How to lose weight as an athlete (without crushing your performance)
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If you’re an athlete, slimming down too much or too quickly can hurt your performance and put you at greater risk for injury. Read this guide on how to lose weight as an athlete for seven science-backed strategies that will help you drop some pounds while maintaining your athletic edge.
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Elle Penner, MPH, RD
7 mins
The 6 best strategies to recover post workout, according to science
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Wondering if you’re doing the right things to help your body recover post workout? Here are the six things you should be doing after exercising to help your body bounce back and get maximal gains over time.
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Elle Penner, MPH, RD
10 mins
The ultimate guide to pre workout for men
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Do you want to exercise but are feeling a bit low on energy? Pre-workout supplements can help. From health benefits to side effects, here’s what science has to say about pre workout for men.
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Sarah Achleithner
7 mins
Are protein powder ingredients dangerous? Here’s what you need to know.
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Protein power is a supplement that can help enhance muscle growth, boost recovery, and improve performance. But are protein powder ingredients dangerous, and what should you look for in a product to ensure the highest quality? Here’s what you need to know.
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Sarah Achleithner
5 mins
Issue 47: Is protein the key to better performance?
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Protein powder is hotter than ever thanks to endorsements from athletes and health enthusiasts alike. But does it live up to the hype?
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Sarah Achleithner
2 mins
The ultimate guide to post-workout nutrition
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Wondering if you’re getting the proper nutrition after a workout to optimize your performance and recovery? Here’s everything you need to know about post-workout nutrition, including the essential nutrients and supplements that can boost recovery and improve performance.
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Elle Penner, MPH, RD
10 mins
The best muscle recovery supplements, according to science
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If you’re looking to level up your recovery, supplementation may be the way to go. From ashwagandha to tart cherry juice extract, here’s what science has to say about the best muscle recovery supplements.
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Sarah Achleithner
10 mins
Pre workout for women: what you need to know
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Pre workout supplements are a popular choice among gym-goers and athletes who want to take their workouts to the next level. But is pre workout bad for you, who should take it, and are there any side effects? Here’s everything you need to know about pre workout for women.
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Sarah Achleithner
5 mins
Are you getting enough post-workout protein?
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Wondering how much protein you need after a workout and whether you might need more? Here’s everything you need to know about post-workout protein, its potential benefits and how Elo Smart Protein can help you recover faster.
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Elle Penner, MPH, RD
3 mins
Everything you need to know about protein shakes
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Protein shakes are a convenient supplement that have been shown to aid in muscle growth, performance, and recovery. But are protein shakes actually good for you, what are the best times to take them, and how much should you have? Here’s everything you need to know about protein shakes.
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Sarah Achleithner
4 mins
The best forms of protein powder, according to science
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Professional athletes and health enthusiasts alike have long been singing the praises of protein powder — and for a good reason. It can aid muscle growth, weight management, and athletic recovery. But with so many options on the market, how do you know which one is right for you? Here are the best forms of protein powder.
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Sarah Achleithner
5 mins
Protein powder 101
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Protein powder has long been touted as the go-to supplement for muscle growth, athletic performance, and weight loss. But what is protein powder, how much should you take, and are there any risks associated with it? Here’s everything you need to know about protein powder.
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Sarah Achleithner
3 mins
Issue 27: Fueling sports performance
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Whether you're a marathon veteran or a dedicated cyclist, nutrition can make or break your performance. To help you level up, here's the latest research on sports nutrition as well as other performance-enhancing tactics like HRV monitoring.
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Sarah Achleithner
2 mins
Issue 28: The dark side of supplements
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Supplements are often touted as the end-all-be-all to curing your ailments and achieving athletic prowess. But are they all they're cracked up to be? In this edition, we're lifting the lid on supplements and providing more information on what we do at Elo to ensure you get the highest quality products.
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Sarah Achleithner
2 mins
How to level up your nutrition to get the most out of your workouts
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Whether you’re looking to improve your physique, become more flexible, or boost your mood, chances are that you’ve turned to exercise to help you along the way. But where does nutrition fit into this equation? Here’s what science has to say about leveling up your macros and supplements to get the most out of your workouts.
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Sarah Achleithner
4 mins
Should you add creatine to protein powder?
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Creatine’s positive impact on energy, muscle mass, and strength could make it the key to enhanced athletic performance. But what does science have to say about adding it to protein powder? Here’s what you need to know about fueling your gains with creatine.
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Sarah Achleithner
5 mins
The pros and cons of intermittent fasting for cyclists
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Intermittent fasting has become a trendy eating approach for both average folks and athletes alike. But is there research to support this time-based eating approach for athletes? In this article we explore what intermittent fasting is, the evidence to-date and it's impact on cycling performance.
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Elle Penner, MPH, RD
15 mins
What causes runner’s stomach and how to prevent it
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Runner's trots. A phenomenon that no runner wants to experience, yet it's remarkably common. Here's what causes runner's stomach, and how to prevent it with the power of science (of course).
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Kim McDevitt, MPH, RD
10 mins
The best nutrition recovery products for cyclists, according to experts
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Whether you're an elite cyclist or a newbee, post-workout nutrition is almost just as important as your training plan. Recover faster after a hard bike ride with these expert-approved nutrition products.
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Elle Penner, MPH, RD
10 mins
Got a running injury? These are the best supplements according to science.
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No runner wants to deal with an injury yet most of us will encounter one at some point. While there's no true replacement for rest, rehab and patience - these supplements can support healing and help get you running again.
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Kim McDevitt, MPH, RD
10 mins
The best ergogenic aids for runners according to Registered Dietitians
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Looking to improve your running performance? Whether you’re new to running or a seasoned marathoner, ergogenic aids can give you a cutting edge. However, not all are created equal. Here are the best ergogenic aids according to science. (And yes, they’re all legal).
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Elle Penner, MPH, RD
15 mins
The ultimate science-backed guide to improving your running performance with personalized nutrition
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Most of us runners are alike: hyper-focused on weekly mileage, hill workouts, and targeted speed sessions, all in an effort to hit that next PR. But if you’re looking to truly build on your performance, improve your fitness, and stay injury-free, your nutrition plan matters as much as your training regime. Here’s everything you need to know to optimize your running performance with precision nutrition.
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Kim McDevitt, MPH, RD
42 mins
Busting nutrition myths on carbohydrates
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Carbohydrates have been demonized for years, but are they really as bad as everyone makes them out to be? Here’s what you need to know about carbs and the nutrition myths surrounding them.
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Sarah Achleithner
3 mins
The best pre- and post-workout strategies for cyclists
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Nutrition plays an important role in cycling performance and recovery, and while each person has varying needs, there are some general research-backed recommendations for improving efficiency and performance on the bike. Here’s what science has to say about the best pre-and post-workout strategies for cycling performance.
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Sarah Schlichter, MPH, RDN
10 mins
Plant-based eating for cycling performance: does it work?
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With health experts praising the health benefits of plant-based eating, more elite athletes are turning to plants for long-term health benefits and athletic advantages (such as leaner body composition, improved tissue oxygenation, and reduced oxidative stress) to boost cycling performance.
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Elle Penner, MPH, RD
10 mins
The best apps for every type of runner from weekend warriors to ultra runners
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The best running apps can help you stay motivated (virtual running buddy, anyone?), improve performance, and achieve your wildest running goals. But with all of the options out there, finding the right one can be almost as tough as a training run.
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Elle Penner, MPH, RD
10 mins
Issue 20: Supplements for sports performance
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Wondering whether or not you should be using supplements to increase your sports performance? To help you decide, we’ve compiled five articles that cover everything ranging from ashwagandha for sports performance to the best supplements to help you combat an injury.
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Sarah Achleithner
2 mins
How Catra Corbett overcame addiction and became an accomplished ultra-runner, fueled by plants
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One hundred 100-mile races is a feat that few people achieve. For 56 year-old Catra Corbett, this is one of many achievements on her running resume. Read on to learn how this meth addict turned vegan endurance athlete found redemption through ultra running and plant-based eating.
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Anne Valta
3 mins
Does going keto improve cycling performance?
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The ketogenic diet is hotter than ever and now, several athletes are opting to follow this very low carb, high fat and moderate protein eating approach. But does it hurt sports performance? We took a look at the latest research on keto for cycling performance.
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Elle Penner, MPH, RD
5 mins
Why you should be tracking heart rate variability (HRV) for running performance
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Everyone’s talking about heart rate variability (HRV) these days. But what is it? And why is it important for runners? We’ve scoped out the latest science on HRV and why it may help take your running performance to the next level.
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Kim McDevitt, MPH, RD
5 mins
How to lose weight without killing your cycling performance
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Balancing cycling performance and weight loss can be tricky. Sure, being lighter can be helpful for hill climbs, but not if it comes at the expense of muscle mass. Here are 7 science-backed strategies for losing weight without losing muscle (and killing your cycling performance).
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Elle Penner, MPH, RD
10 mins
The best Apple Health metrics for cyclists
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From blood oxygen to sleep tracking, Apple Health offers critical information that can help cyclists measure and analyze their health, strength, and endurance levels to ultimately improve performance. However, the amount of information provided can be overwhelming. This article details the most useful metrics in Apple Health for cyclists.
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Sarah Achleithner
5 mins
Ari Tulla, Elo co-founder, and Anne Valta, Cycling Masters World Champion, tried Oura Ring. Here’s what happened.
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Chronic sleep deprivation has negative consequences on overall health and tracking sleep can provide useful insights into sleep quality and duration. Elo co-founder, Ari Tulla, and Anne Valta, World Masters Cycling Champion, tracked their sleep habits with Oura Ring to see if it could boost sports performance. Read on to find out what happened.
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Sarah Achleithner
7 mins
Can plant-based eating improve running performance?
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Thanks to the many health benefits of plant-based eating, more elite athletes are turning to plants to boost heart health and reduce the risk of chronic illness. With additional athletic advantages (such as leaner body composition, improved tissue oxygenation, and reduced oxidative stress), it's no wonder runners are turning to plants. Learn more about how plant-based eating can improve running performance.
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Elle Penner, MPH, RD
10 mins
Issue 10: Nutrition for cyclists
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Curious about the best nutrition approach for cyclists? We've rounded up some of the best content from around the web on this topic.
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Edwina Clark, MS, RD, CSSD
2 mins
Issue 11: Hydration
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On warm summer days, dehydration can strike fast. A single exercise session or simply being outside can leave you parched, foggy, and nauseous, if you don't top-up your fluids. We've rounded up some of the best hydration resources to help you maintain fluid balance all summer long (and beyond).
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Edwina Clark, MS, RD, CSSD
2 mins
Issue 6: The science of weight loss
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Trying to get rid of pesky pounds? You're not alone. According to the CDC, roughly half of the US adult population attempts to slim down each year. And anyone who has tried to lose weight knows that it's not easy. Need a little inspiration? Here are our favorite reads on the science of weight loss.
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Edwina Clark, MS, RD, CSSD
2 mins
Issue 8: Nutrition for sports performance
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Get more out of every workout with this compilation of science-backed sports nutrition resources, covering everything from ergogenic aids to keto for athletes.
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Edwina Clark, MS, RD, CSSD
2 mins
Issue 9: Intermittent fasting
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Intermittent fasting (IF) is one of the hottest topics in nutrition right but is there science to support this age-old ritual? We unearthed some of the most interesting, science-backed content on IF to help guide your eating decisions.
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Edwina Clark, MS, RD, CSSD
2 mins
Issue 2: Post-workout recovery
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Whether you're a recreational cyclist or a competitive runner, post-workout recovery matters. Need convincing? Here are a few of our favorite pieces on post-workout nutrition from around the web.
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Edwina Clark, MS, RD, CSSD
2 mins
Can too much exercise cause weight gain?
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Exercise offers many health benefits, including better sleep, improved mood, reduced risk of chronic illness, and weight management. However, you can have too much of a good thing. Excessive exercise may hinder weight loss or even lead to weight gain. Here’s what science has to say about the correlation between overtraining and the number on the scale.
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Sarah Achleithner
3 mins
Best cycling computers for any type of rider
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Cycling computers offer numerous benefits for cyclists including GPS, maps, calories burned, elevation gained, power and various other metrics. However, with so many options on the market, finding the right bike computer for you can feel like searching for a needle in a haystack. From Garmin to Wahoo, we’ve researched and reviewed the best cycling computers for all types of riders to help you make a decision.
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Anne Valta
5 mins
Can e-biking improve cycling performance?
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E-bikes have become a popular choice for many but do they actually make you a better cyclist? World Masters Time Trial Champion, Anne Valta, explores the research on e-biking for improving performance and recounts her own experience as a skeptic.
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Anne Valta
5 mins