In this episode, I discuss some newer research investigating the impact of compression boots on recovery. I have looked at this research a few years previously, but thought it was worth taking another look at some more recent research as this area is newer and constantly evolving. I have included a link to a write-up on this same topic I did recently as well.Compression/Recovery Boots: An Update on the Sciencehttps://www.peakendurancesolutions.com/vo2-max-forum/the-vo2-max-forum/compression-recovery-boots-an-update-on-the-scienceReferences:1. Blumkaitis JC, Moon JM, Ratliff KM, Stecker RA, Richmond SR, Sunderland KL, Kerksick CM, Martin JS, Mumford PW. Effects of an external pneumatic compression device vs static compression garment on peripheral circulation and markers of sports performance and recovery. European Journal of Applied Physiology. 2022 Apr 27:1-4.2. Cochrane DJ, Booker HR, Mundel T, Barnes MJ. Does intermittent pneumatic leg compression enhance muscle recovery after strenuous eccentric exercise?. International journal of sports medicine. 2013 Nov;34(11):969-74.3. Collins R, McGrath D, Horner K, Eusebi S, Ditroilo M. Effect of external counterpulsation on exercise recovery in team sport athletes. International Journal of Sports Medicine. 2019 Aug;40(08):511-8.4. Northey JM, Rattray B, Argus CK, Etxebarria N, Driller MW. Vascular occlusion and sequential compression for recovery after resistance exercise. J Strength Cond Res. 2016;30(2):533–539.5. O’Donnell S, Driller MW. The effect of intermittent sequential pneumatic compression on recovery between exercise bouts in well-trained triathletes. J Sci Cycl. 2015;4(3):19.6. Overmayer RG, Driller MW. Pneumatic compression fails to improve performance recovery in trained cyclists. International journal of sports physiology and performance. 2017;13(4):490-5.7. Roberts LA, Caia J, James LP, Scott TJ, Kelly VG. Effects of external counterpulsation on postexercise recovery in elite rugby league players. International journal of sports physiology and performance. 2019 Nov 1;14(10):1350-6.8. Russell S, Evans AG, Jenkins DG, Kelly VG. Effect of external counterpulsation on running performance and perceived recovery. International Journal of Sports Physiology and Performance. 2020 Feb 27;15(7):920-6.9. Tally S, Kado-Walton M, Hillery N, Wing D, Higgins M, Groessl E, Nichols J. Effects of External Counterpulsation on Performance and Recovery After Exertion. American Journal of Sports Science. 2022;10(4):84-91.10. Wiener A, Mizrahi J, Verbitsky O. Enhancement of tibialis anterior recovery by intermittent sequential pneumatic compression of the legs. Basic Appl Myol. 2001;11(2):87–90.11. Zelikovski A, Kaye C, Fink G, Spitzer S, Shapiro Y. The effects of the modified intermittent sequential pneumatic device (MISPD)  on exercise performance following an exhaustive exercise bout. Br J Sports Med. 1993;27(4):255–259.Support the showWebsite: www.peakendurancesolutions.comEmail: [email protected]: @ryaneckert_coach

In this episode, I discuss the most current research as it relates to exercise-associated muscle cramping, or simply cramping during exercise. Cramping during exercise is a very often misunderstood topic and one fraught with misinformation. My goal with this episode is to dispel some common misbeliefs surrounding muscle cramping during exercise, provide an overview of the progression of proposed theories attempting to explain muscle cramping during exercise, and the best prevention approach for muscle cramping during exercise based on the most current research evidence we have. In this episode, I reference a figure and a checklist. Both of these items can be found within the link below and also within the reference cited below.Muscle Cramping During Exercise: What Does the Latest Evidence Say Regarding the Cause and Treatment of Cramping?:https://www.peakendurancesolutions.com/vo2-max-forum/the-vo2-max-forum/muscle-cramping-during-exercise-what-does-the-latest-evidence-say-regarding-the-cause-and-treatment-of-crampingReferences:1. Miller KC, McDermott BP, Yeargin SW, Fiol A, Schwellnus MP. An Evidence-Based Review of the Pathophysiology, Treatment, and Prevention of Exercise-Associated Muscle Cramps. Journal of Athletic Training. 2022 Jan;57(1):5-15.Buzzsprout - Let's get your podcast launched! Start for FREEDisclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.Support the showWebsite: www.peakendurancesolutions.comEmail: [email protected]: @ryaneckert_coach

In this episode, I discuss some recent research surrounding low-carbohydrate diets for endurance athletes. Be sure to check out two written posts below to learn more about this topic.LCHF vs. HCLF Diets and The Research: https://www.peakendurancesolutions.com/vo2-max-forum/the-vo2-max-forum/low-carbohydrate-vs-high-carbohydrate-diet-for-endurance-performance-what-does-the-research-sayLCHF Diets Update on Research: https://www.peakendurancesolutions.com/vo2-max-forum/the-vo2-max-forum/low-carbohydrate-high-fat-lchf-diets-and-endurance-performance-an-update-on-emerging-researchSupport the showWebsite: www.peakendurancesolutions.comEmail: [email protected]: @ryaneckert_coach

In this episode, I sat down and had a lengthy chat with Dr. Adrian Chavez related to navigating the information, or should I say 'misinformation', in the fitness and nutrition industry. Misinformation and the spread of this misinformation has harmful consequences on not only consumers, but also professionals in the field that are trying to share high-quality and evidence-based information to do their job as well as possible. This episode is a lengthy one, but is well worth the time spent listening as there is a lot to take away from this discussion.Dr. Adrian Chavez Contact InfoInstagram: @dr.adrian.chavezPodcast: https://yournutritionprescription.libsyn.comSupport the showWebsite: www.peakendurancesolutions.comEmail: [email protected]: @ryaneckert_coach

In this episode, I discuss a few of my top tips when "doing your own research", or as I would rather it be referred to, "gathering your own information". Navigating the world of information and misinformation can be very difficult with everyone out there claiming to be an expert. Who should you turn to for reliable and accurate information? Where can you go to gather your own information in order to help you form better conclusions on a topic? Who can you trust for good information? How can you potentially spot misinformation? These questions form the basis of today's episode and I will hopefully help you answer these questions for yourself so that you can be better prepared to gather unbiased and accurate information that ultimately helps you form more informed conclusions on a topic you are interested in learning about. MOXiLIFE Nutrition MOXiLIFE offers nutrition products for athletes. Enter code "RYANE20" for 20% off at checkout.Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.Support the showWebsite: www.peakendurancesolutions.comEmail: [email protected]: @ryaneckert_coach

In this episode, I discuss a specific study exploring the relationship between various training plus lifestyle characteristics and injury prevalence amongst recreational/amateur triathletes. I discuss the individual findings of this study and tie in some of what I found to be the more interesting findings to the larger body of research surrounding strength training and sleep and their relationship with injuries in athletes.ReferencesKienstra CM, Cade WH, Best TM. Training, injury, and lifestyle characteristics of recreational triathletes. Current sports medicine reports. 2021 Feb 1;20(2):87-91.Lauersen JB, Bertelsen DM, Andersen LB. The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. British journal of sports medicine. 2014 Jun 1;48(11):871-7.Huang K, Ihm J. Sleep and injury risk. Current sports medicine reports. 2021 Jun 1;20(6):286-90.Buzzsprout - Let's get your podcast launched! Start for FREEDisclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.Support the showWebsite: www.peakendurancesolutions.comEmail: [email protected]: @ryaneckert_coach

In this episode, I discuss the evidence surrounding cold-water immersion and its potential to enhance the long-term, adaptive response to endurance training as well as long-term endurance performance outcomes.Website: www.peakendurancesolutions.comEmail: [email protected]: @ryaneckert_triReferencesAllan, R., Sharples, A. P., Close, G. L., Drust, B., Shepherd, S. O., Dutton, J., ... & Gregson, W. (2017). Postexercise cold water immersion modulates skeletal muscle PGC-1α mRNA expression in immersed and nonimmersed limbs: evidence of systemic regulation. Journal of Applied Physiology, 123(2), 451-459.Broatch, J. R., Petersen, A., & Bishop, D. J. (2018). The influence of post-exercise cold-water immersion on adaptive responses to exercise: a review of the literature. Sports Medicine, 48(6), 1369-1387. Ihsan, M., Watson, G., Choo, H. C., Lewandowski, P., Papazzo, A., Cameron-Smith, D., & Abbiss, C. R. (2014). Postexercise muscle cooling enhances gene expression of PGC-1. Med Sci Sports Exerc, 46(10), 1900-1907. Joo, C. H., Allan, R., Drust, B., Close, G. L., Jeong, T. S., Bartlett, J. D., ... & Gregson, W. (2016). Passive and post-exercise cold-water immersion augments PGC-1α and VEGF expression in human skeletal muscle. European journal of applied physiology, 116(11), 2315-2326.Malta, E. S., Dutra, Y. M., Broatch, J. R., Bishop, D. J., & Zagatto, A. M. (2021). The effects of regular cold-water immersion use on training-induced changes in strength and endurance performance: a systematic review with meta-analysis. Sports Medicine, 51(1), 161-174.Love our content and want to support our show? Click the link here and consider supporting us by becoming a Patreon member with options to get exclusive branded merchandise!Support the showWebsite: www.peakendurancesolutions.comEmail: [email protected]: @ryaneckert_coach

In this episode, I discuss the evidence surrounding cryotherapy and other cold therapies on recovery metrics following exercise. I also discuss recovery vs. adaptation more broadly amongst endurance athletes.Website: www.peakendurancesolutions.comEmail: [email protected]: @ryaneckert_triReferences1. Alexander J, Allan DR, Rhodes DD. Cryotherapy in sport: a warm reception for the translation of evidence into applied practice. Research in Sports Medicine. 2021 Mar 12:1-4.2. Hohenauer E, Taeymans J, Baeyens JP, Clarys P, Clijsen R. The effect of post-exercise cryotherapy on recovery characteristics: a systematic review and meta-analysis. PloS one. 2015 Sep 28;10(9):e0139028.Love our content and want to support our show? Click the link here and consider supporting us by becoming a Patreon member with options to get exclusive branded merchandise!Support the showWebsite: www.peakendurancesolutions.comEmail: [email protected]: @ryaneckert_coach

In this episode, I discuss the evidence surrounding Omega-3 Fatty Acids and endurance performance.Website: www.peakendurancesolutions.comEmail: [email protected]: @ryaneckert_triReferences1. Philpott JD, Witard OC, Galloway SDR. Applications of omega-3 polyunsaturated fatty acid supplementation for sport performance. Res Sports Med. 2019 Apr-Jun;27(2):219-237. doi: 10.1080/15438627.2018.1550401. Epub 2018 Nov 28. PMID: 30484702.2. Bernasconi AA, Wiest MM, Lavie CJ, Milani RV, Laukkanen JA. Effect of Omega-3 Dosage on Cardiovascular Outcomes: An Updated Meta-Analysis and Meta-Regression of Interventional Trials. Mayo Clin Proc. 2021 Feb;96(2):304-313. doi: 10.1016/j.mayocp.2020.08.034. Epub 2020 Sep 17. PMID: 32951855.Love our content and want to support our show? Click the link here and consider supporting us by becoming a Patreon member with options to get exclusive branded merchandise!Support the showWebsite: www.peakendurancesolutions.comEmail: [email protected]: @ryaneckert_coach

In this episode, I discuss the evidence surrounding supplements/substances that have some promise for enhancing endurance performance.Website: www.peakendurancesolutions.comEmail: [email protected]: @ryaneckert_triEvidence-Based Supplementation for Endurance Performance - One-Page Reference GuideReferences1. Bishop, D. (2010). Dietary supplements and team-sport performance. Sports medicine, 40(12), 995-1017.2. Jones, A. M. (2014). Dietary nitrate supplementation and exercise performance. Sports medicine, 44(1), 35-45.3. Kreider, R. B., Wilborn, C. D., Taylor, L., Campbell, B., Almada, A. L., Collins, R., ... & Kerksick, C. M. (2010). ISSN exercise & sport nutrition review: research & recommendations. Journal of the International Society of Sports Nutrition, 7(1), 1.4. Sports Nutrition Conference: Oxford, London. (2012). Available at https://myasucourses.asu.edu/bbcswebdav/pid-14289375-dt-content-rid-82469462_1/courses/2016FallB-X-NTR598-90747-90748/SNC%20London%202012.pdf.  5. Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501-528.6. Peart, D.J., Siegler, J.C., & Vince, R.V. (2012). Practical recommendations for coaches and athletes: a meta-analysis of sodium bicarbonate use for athletic performance. The journal of strength & conditioning research, 26(7), 1975-1983.7. Kern, M., Misell, L. M., Ordille, A., Alm, M., & Salewske, B. (2018). Double-blind, placebo controlled, randomized crossover pilot study evaluating the impacts of sodium bicarbonate in a transdermal delivery system on physiological parameters and exercise performance: 2402 Board# 238 June 1 1100 AM-1230 PM. Medicine & science in sports & exercise, 50(5S):595.8. Misell, L., Kern, M., Ordille, A., Alm, M., & Salewske, B. (2018). Double-blind, placebo controlled, randomized crossover pilot study evaluating the impacts of sodium bicarbonate in a transdermal delivery system on delayed muscle onset soreness: 2403 Board# 239 June 1 1100 AM-1230 PM. Medicine & science in sports & exercise, 50(5S):595.Love our content and want to support our show? Click the link here and consider supporting us by becoming a Patreon member with options to get exclusive branded merchandise!Support the showWebsite: www.peakendurancesolutions.comEmail: [email protected]: @ryaneckert_coach