Science

The research the BLOCKS assistant answers from: 1,118 studies and 81 guides, each graded for how strong the evidence is and who it was measured on, with a link to the original paper.

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A-Do light loads grow slow-twitch fibres more than heavy ones?Not shown: in 8 small biopsy trials type I growth was flat across loads; type II grew a little more with heavy loads, all CIs crossing zero. Mostly untrained.Varovic 2026C+How much do elite ultrarunners eat and spend in a hot 100-miler?One world-class runner: 16,104 kcal spent, ~6,400 eaten in race (86 g carbs/h), no distress reported, −4.3% mass. One case, not a target.Mougin 2026B+Will a hard evening session cost me sleep?In 14,689 active adults, a maximal session ending 2 h before bedtime went with sleep 36 min later and 22 min shorter than a light one; easier ones ending ≥4 h before did not. Observational.Leota 2025BDoes leg strength relate to W′?In 11 elite male cyclists, knee-extensor max torque tracked W′ (r = 0.87; our 95% CI 0.57-0.97), thigh volume borderline (r = 0.60, p = 0.05), CP neither. Correlation only: strength-for-W′ is…Kordi 2018C+I stopped for 3 months at 53 — how much did I lose?One trained triathlete lost 7% of VO2max (9% per kg) and 10% of peak power in 12 weeks off, and 12 weeks back (full volume by week 7) restored it. n = 1; one test per point.Zanou 2024BDoes lifelong endurance training keep fast-twitch muscle?In 31 men over 65, lifelong lifters had young-like type II fibres, 1RM and RFD; lifelong runners resembled active peers. Cross-sectional, 8-13 per group: selection not excluded.Tøien 2023

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Guides

A guide pulls the studies on one question into a decision: what to do by default, for whom, and what the evidence cannot yet say. All 81 guides →