Science
The research the BLOCKS assistant answers from: 1,148 studies and 82 guides, each graded for how strong the evidence is and who it was measured on, with a link to the original paper.
1,148 entries
B+Velocity loss during resistance training: 20% vs 40%The primary RCT behind the velocity-loss principlePareja-Blanco 2017AResistance-training frequency & gains in muscular STRENGTHMeta-analysis (frequency effect is a volume artifact)Grgic 2018C+Fuelling the female athlete (carbohydrate & protein review): premature to conclude that women need sex-specific guidelines if energy needs are metIndividualise on symptomsMoore 2021B4×20 g protein every 3 h maximizes 12-h myofibrillar MPS vs 8×10 g pulse or 2×40 g bolusAreta 2013C+Per-meal anabolic target ~0.4 g/kg → distribute across ≥4 meals to reach ~1.6 g/kg/daySchoenfeld & Aragon 2018AMeta-analysis: protein supplementation augments resistance-training strength & fat-free mass, benefit plateau ~1.62 g/kg/dayMorton 2018AISSN Position Stand: protein & exercise1.4–2.0 g/kg/day; ~0.25 g/kg (20–40 g) per dose every 3–4 hJäger 2017BA low-dose combined pill cut menstrual blood loss ~44%; ferritin unchanged in iron-replete women but rose in heavy bleeders / low-iron womenLarsson 1992AIn oligo-amenorrhoeic athletes, a transdermal 17β-estradiol patch improved bone density over 12 monthsThe ethinyl-estradiol pill did NOTAckerman 2019A-2-year RCT in female runners: randomisation to the oral pill was unrelated to bone-density change and did not significantly change stress-fracture incidence (direction protective, inconclusive)Cobb 2007B~Half of elite female athletes use hormonal contraception; progestin-only methods (esp. the implant) draw the most perceived side effects, with large individual variabilityMartin 2018BHeavy menstrual bleeding is common in exercising women and linked to self-reported anaemia and perceived performance lossScreen iron statusBruinvels 2016C+Ovarian hormones shift substrate metabolism across the cycle (oestrogen→fat oxidation/glycogen sparing), but the effect is E/P-ratio-dependent and easily overridden by nutritionOosthuyse & Bosch 2010BNo reliable effect of menstrual-cycle phase on acute strength or resistance-training adaptationsDon't periodize lifting by phaseColenso-Semple 2023B+Aerobic exercise by lactating women does not impair breast-milk volume or composition (RCT)Dewey 1994BInternational Delphi consensus on designing a postpartum return-to-running training programmeDeering 2024A2019 Canadian Guideline for Physical Activity throughout PregnancyMottola 2018APhysical Activity and Exercise During Pregnancy and the Postpartum Period (ACOG Committee Opinion No. 804)American College of Obstetricians and Gynecologists (ACOG) 2020ABlood Flow Restriction ExerciseMethodology, application, safety (position stand)Patterson 2019B+Training-Load Change and Running InjuryVery limited evidence, and no support for a "10% rule"Damsted 2018A-Incidence and Determinants of Lower-Extremity Running Injuries in long-distance runnersSystematic reviewvan Gent 2007B+Autonomic Function in Paralympic Athletes with Spinal Cord InjuryThe missing piece of classification (and why "boosting" is banned)Mills & Krassioukov 2011B+Cold Acclimatization — human physiological responses to cold exposureCastellani & Young 2016B+Heat Acclimation — adaptations and mechanisms (the defining review)Périard 2015B+The Youth Physical Development (YPD) ModelAn evidence-based alternative to rigid LTADLloyd & Oliver 2012B+Physiological Profiles of Elite Judo AthletesA model of combat sports and conditioningFranchini 2011C+Percussive Massage (Massage Gun)Acute ROM & stiffness effectsFukaya 2026BHistorical Improvement in Speed Skating EconomyEconomy as a possible driverNoordhof 2016BRace Factors Affecting Performance Times in Elite Long-Track Speed SkatingNoordhof 2016B+On the Technique of Speed SkatingEnergy model and determinantsvan Ingen Schenau 1987B+Power-Force-Velocity Profiling During Sprint RunningMethods and their applicationsCross 2016B+The Importance of Muscular Strength in Athletic PerformanceSuchomel 2016B+Repeated-Sprint Ability (RSA) — Part I: Factors Contributing to FatigueGirard 2011B+Determinants of Flatwater Canoeing and Kayaking PerformanceSystematic search, narrative synthesisÁlvarez-Yates & García-García 2021B+Repeated Bout Effect — protection from muscle damage after a single eccentric sessionMcHugh 2003BDurability in Trail Running — physiological & biomechanical drift over prolonged trail effortJaén-Carrillo 2026BEnergy Cost of Running at Extreme Uphill and Downhill SlopesThe basis of grade-adjusted pacingMinetti 2002B+Biomechanics and Physiology of Uphill and Downhill RunningThe defining terrain reviewVernillo 2016BInducing low energy availability in trained endurance male athletes results in poorer explosive powerJurov 2022B+Calcium-Rich Pre-Exercise Meal Attenuates Bone-Resorption Markers in Cyclists (RCT)Haakonssen 2015