Beauty day at the @RunWaterloo Grandway 5K with the @Health_Perform and @Delanghe_Chiro squad!

Does alcohol hurt muscle growth? Study: - 4 hrs post-workout, subjects consumed either protein, alcohol+protein OR carbs+protein - Protein trial = 25% more muscle protein synthesis than alcohol-protein, and 37% more than alcohol-carbs. If the goal is muscle growth, drink less.

Shoulder pain: Should I get an MRI? '21 Study: - 130 subjects w detailed shoulder pain profiles Post-MRI: -No link between the number of tendons impacted OR the severity of tears with how the patients felt. MRIs aren't useless, but your major focus should be on function!

Strength training in cycling: Does age matter? Study: - 2 groups: Average age 51.5 vs. 25.6yo Post-strength training: 51.5yo: ↑ strength 17.8%, ↑ cycling economy 25.6yo:↑ strength 5.9%, no change in economy The older we get, the more important strength training becomes!

Proceed with caution if training in a caloric deficit! Study: - 2 days energy deficit pre- strength training - Result: Significant drop in IGF-1 (hormone crucial for bone, muscle growth). If you're not eating enough, you're missing out on the gains you're likely looking for!

Progress in running is never linear. Day-to-day it can feel like you’re going nowhere or backwards. However, if you have enough grit to stay the course, your current bad days will all of a sudden be better than your best days of the past.

Myth: Cramping during a race means you need more electrolytes. Reality: Time and time again, this link just hasn't been proven or even hinted at in the research. Cramping is most commonly triggered by some form of neuromuscular fatigue.

Running performance, tendon pathology, shoutouts to @donovanbailey @AlisonSydor and more- check out my interview with John Shep @athleticsont @iRunNation HERE: athleticsontario.ca/road-tra… @RunWaterloo @Health_Perform

Some is fine, but alcohol inhibits muscle growth after exercise. Study: After exercise subjects consumed... - protein - protein + alcohol - alcohol + carbs Results: - 24% (alcohol + protein) and 37% (alcohol + carbs) drop in muscle protein synthesis.

Running economy: How efficiently you transfer oxygen into forward running. Study: Coaches were unable to classify who had good or bad economy based on observation. A great reminder that form doesn't predict efficiency! Usually, it's best to stick with your natural stride.

For athletes, keeping your options open is great, but the downside is you miss out on going all in and seeing your true potential in ANYTHING. Committing to one sport comes with major risk and sacrifice, but along with that comes deeper fulfillment.* *Unless you're a kid.

Treating the iliopsoas (hip flexors)- can this muscle group be palpated through the abdomen? Nope. There are many functional ways to improve your hip extension range of motion and hip flexion strength without needlessly digging into somebody's guts.

To be your best, you have to chase lofty goals…but this can also lead to disappointment. Solution: Separate your evaluation of success from your goal. Instead, compare yourself to your starting point. The dream was arbitrary, but your growth during the pursuit wasn’t!

Long-term performance & health goals can feel so distant and daunting that it makes them a nonstarter for many. It's not that the people who successfully achieve these goals don't feel overwhelmed; they just keep moving forward anyway, in small steps that accumulate over time.

My latest long read for @RunWaterloo: Is there a downside to strength training for endurance athletes? Check out the full thing HERE: drdelanghe.com/strength-trai…

Sleeping less is not a recipe for success. Study after study show the downside of chronic sleep debt (associated w diabetes, stroke, depression, obesity-the list goes on). Where's the evidence of "grinding" on 4 hours sleep being beneficial? Until then, aim for 7-8 hours!