Recovery is where adaptation happens. Training alone does not create fitness. How you recover between sessions determines how well your body adapts to the stress you apply. Recent research outlines a practical framework for recovery nutrition called the 4Rs, which helps organize how athletes refuel, rebuild, and prepare for the next effort.
While sport nutrition can be a confusing minefield of misinformation for us all, recommendations specific to females and their unique qualities have long been misrepresented.
A wonderful research review published in 2023, Nutritional Concerns of the Female Athlete, highlights the specific physiological, hormonal, and nutritional challenges that female athletes face, as well as what every coach and athlete needs to know.
CMJ height is commonly used to track neuromuscular fatigue in sprinters, team sport athletes, and even strength athletes. But should we use it the same way for endurance runners or mountain athletes?
At Alpine Performance Labs we collect and analyze data to add multiple dimensions to our decisions. Our diagnostic tools aren’t gadgets and gimmicks, but feedback loops that help us align training with the athlete’s unique profile, injury history, and performance goals.
Studies show that carb timing still matters. Delaying post‑exercise carbohydrate intake impairs next‑day exercise capacity and performance.
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