With 3 different modes of endurance effort to train for, triathletes typically put in long hours of high-volume effort. As an alternative, a study published in The Journal of Sports Medicine and Physical Fitness looks at what young triathletes can expect to achieve with 2 weeks of High Intensity Interval Training (HIIT).

A dozen experienced competitors engaged in 18 HIIT sessions during the 2-week intervention which included swimming, cycling and running. 6-day blocks of training were separated by 1 day of recovery. Compared to assessments before the program began, peak oxygen uptake was significantly higher and mean power during sprints increased. 750 meter swim time improved by an average of 27 seconds and subjects cut an average of 151 seconds off their 20 km cycling time.

True Strength Moment: How was a short 2 weeks of HIIT able to produce such dramatic results? Researchers think it helped reduced muscle damage from longer, less intense training sessions. Maybe a change in your cardio day can boost performance. But don’t expect immediate improvements. Research posted on the Performance Blog shows that HIIT newbies respond differently than experienced practitioners.
via @optimumnutrition



Satiety is a feeling of fullness, which can help you beat back the urge to snack. It’s easy to see how this quality can help you keep calories in check throughout the day. New research published inThe Journal of Nutrition looks at the best breakfast balance of protein, carbohydrates and fat for keeping your lunch under control.

Scientists had 36 adults consume a breakfast drink where 9%, 24% or 40% of the calories came from protein. These calorie-matched drinks had a carb to fat ratio of 1:0.4, 1:2 or 1:3.6. Based on appetite ratings and blood samples, subjects who had the 40% protein drink with a 1:3.6 ratio of carbs to fat consumed 12% fewer calories at lunch compared to subjects who drank 9% protein with a 1:0.4 ratio.

True Strength Moment: Appetite ratings decreased by around 13% with greater protein. So the macronutrient most people associate with muscle, might have the potential to keep you feeling full for longer so you can focus on fighting body fat.

Training To Failure

Training to Failure?

It’s an age-old question for bodybuilders. Go to failure on every set or leave reps in the tank?Failure, which is also known Momentary Muscular Fatigue, occurs when an individual can no longer perform another rep with proper form, forcing the lifter to stop or pause the set. The concept of training to failure is certainly not new to bodybuilding. However there is not one agreed upon training system where training to failure is approached the same way.

In the early 1970s the notion of training to failure was popularized by a number of well-known bodybuilders with the belief that training to the point of muscular failure was the necessary stimulus for maximum muscular growth.

Others however have pointed out that training to failure is not only unnecessary, but it may be counterproductive and show that outside of bodybuilding, powerlifters seldom train to failure and Olympic Lifters rarely ever take sets to the point of failure and are able to obtains large, strong and muscular physiques.

So should you train to failure? Well, the answer is not a simple “yes” or “no” and in fact it’s a bit of both.

Continue reading Training To Failure



After age 40, people normally start to lose muscle mass and strength. But there are going to be those stubborn individuals who are determined to stand the test of time. A study published in The Journal of Nutrition suggests they have an ally in protein.

Researchers gave 60 healthy adults in their early 60s a milk-based protein amounting to 0.17 grams per kg of body weight twice daily at breakfast and lunch for 24 weeks. Some received a placebo. Measurements taken after the program showed an increase in muscle mass with protein compared to a loss for the placebo group.

True Strength Moment: There was no mention of strength training in this research abstract, but hitting the weight room and refueling with protein is likely to help transform your body in positive ways – whether you’re in your 20s or older. To see what more frequent eating does for appetite suppression, check out today’s Performance Blog post.


You’ve probably heard that interval training can produce results similar to steady state running or cycling in about half the time. Depending on your goal, there are a couple different ways to approach this form of cardio. A study published in the Journal of Strength and Conditioning Research compares what can be accomplished with High Intensity Interval Training (HIIT) and Sprint Interval Training (SIT).

On separate occasions, 4 active women and 8 men in their mid-20s did sprint intervals as 8 bouts of 30-second all-out pedaling on a stationary bike (SIT) or 8 minute-long sets of pedaling at 85% of capacity (HIIT). Oxygen consumption with higher but lactate buildup was lower with high-intensity intervals, allowing subjects to burn significantly more calories with a lower reported rate of perceived exertion.

True Strength Moment: Put this workout to the test to see if you can burn more calories on cardio day. And if weight loss is one of your goals, check out today’s Performance Blog post for some interesting research on dieting.