For athletes & coaches

Sports-science papers,
translated into training intuition.

Curated, plain-language explainers of the research that should actually shape how you train, race and recover. Pick your reading depth — athlete, coach, or practitioner — and dive in.

Browse papers → How it works

Pick your reading depth

One toggle, three views of every paper

Use the Athlete · Coach · Pro switch in the top-right of every page. It changes the summary you read, what's hidden vs. shown inside each paper, and how technical the language is. Your choice is remembered.

Tap a card above (or use the toggle in the header) and the summaries on each paper card below change instantly.

How it works

  1. 1. Learn

    Plain-language explainers

    Every paper is rewritten as a TL;DR plus key findings — no jargon walls.

  2. 2. Experiment

    Interactive widgets

    Sliders and small simulators let you feel how the numbers move.

  3. 3. Apply

    Practical takeaways

    A "what this means for your training" block on every paper.

Latest papers

All papers →
001 2023

The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans

A big post-workout protein meal (100 g) builds more muscle, for longer than 12 hours, than the usual 25 g — the old 'cap it at 25 g' rule is wrong.In trained males, 100 g whey post-leg-day raised muscle protein synthesis higher and for >12 h vs 25 g, with little extra oxidation — the per-meal cap is an artefact of short measurement windows.Trommelen et al. used L-[1-13C]-phenylalanine and L-[ring-2H5]-phenylalanine tracers to show dose-dependent, non-saturating MPS (mixed, myofibrillar, connective, plasma) over a 12-h post-prandial window after 25 vs 100 g intrinsically labelled milk protein, with negligible AA oxidation surplus.

Jorn Trommelen, Glenn A.A. van Lieshout, Jean Nyakayiru, et al.

strengthendurancenutritionrecoveryphysiology