Author
Training
The Evidence on Cold Plunges Is Thinner Than You Think
Cold-water immersion reliably blunts soreness after hard sessions — and may blunt muscle and strength gains when used after strength training.
Articles by Bianca Reyes
Training
What the Research Says About Creatine and Muscle Growth
Decades of sports-science literature point to one supplement with the strongest evidence behind it — here is what that evidence actually shows about dosing, strength gains, and safety.
Bianca Reyes
Athletes
Athlete Retirement: What Transition Research Shows
Retiring from sport is a psychological transition with a measurable identity component — and the research is clear on what eases it.
Bianca Reyes
Training
Training With Minor Pain: When to Stop
Mild pain that stays stable can often be trained around; sharp, worsening or joint pain is a stop signal — how the distinction is made.
Bianca Reyes
Fitness
VO2 Max: How to Improve Your Number, According to Science
VO2 max responds to training by roughly 10 to 20 percent in most adults, and the protocols that work best share one feature: intervals near 90 percent of maximum heart rate.
Bianca Reyes
Athletes
Endurance Fueling: The Carbohydrate Research
Sports nutrition position stands recommend 30 to 60 grams of carbohydrate per hour during long efforts — and the ceiling is trainable.
Bianca Reyes