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- Debrief #12
Debrief #12
Supplement timing for athletes & more
Welcome to another exciting edition in the vibrant fitness, wellness and health ecosystem! We've got a packed newsletter full of insights and inspiring news.
📣 ANNOUNCEMENTS
⌚ Whoop adds VO₂ max tracking to its fitness wearable
Whoop finally catches up to Garmin with a new VO₂ max feature for 4.0 users. Their algorithm uses heart rate, recovery, and movement data to estimate your aerobic capacity — and you can input lab values to make it even more precise. This elevates Whoop from a recovery tracker to a legit training tool.
🥗 Longevity diet study: Kale now, thrive later
A 30-year Harvard study of 105,000+ people found that those who followed a plant-rich diet in midlife were twice as likely to reach 75 disease-free compared to those who didn’t. Fruits, veggies, whole grains, and nuts — they still reign supreme. Basically: what you eat in your 40s echoes into your 70s.
🕒 Intermittent fasting + exercise = lean gains
A new meta-analysis shows combining an 8-hour eating window with regular training yields more fat loss than training alone — with no muscle lost. Not magic, but a helpful nudge if you’re chasing leanness and already training hard.
🤖 Robot masseuses are a real thing now
Aescape, creators of AI-powered massage robots, just raised $83M to expand their recovery lounges in Equinox gyms. It’s basically a sci-fi massage table that adapts to your muscle tension and preferences — and it’s coming soon to more gyms near you.
⏱️ 5 minutes of daily exercise boosts strength & mood
A new Australian study showed that 5 minutes a day of slow, bodyweight eccentric training (think wall push-ups, chair squats) improved strength, flexibility, and mental health in sedentary adults. A reminder that consistency > complexity.
🏢 ANIMO SWPC™ Launch in Brussels
A bold new benchmark in European fitness and wellness just landed in Brussels: Animo Studios has officially opened the doors to the SWPC™ – Social Wellness Performance Club. This members-only club is unlike anything else — combining a massive open gym filled with world-class equipment, private consultation rooms for physio, personal training, and sports science testing, elite-level group classes, and a recovery zone that’s truly one-of-a-kind. Think: cold plunges, traditional and infrared saunas, a hyperbaric chamber, compression therapy, and even a full-service spa. It’s where performance meets luxury, science meets community — and where serious athletes and wellness seekers can finally have it all under one roof.
🔍 WHAT’S TRENDING
Supplement Timing for Endurance Athletes: What to Take & When
If you’re training for a marathon or Ironman, your supplement strategy shouldn’t just be what you take — but when. Here’s a breakdown of key supplements and their ideal timing for max performance and recovery.
🧱 Daily Foundation (Start 8–12 Weeks Out or Year-Round)
• Omega-3s (2–3g EPA/DHA): Start 12+ weeks out. Reduces inflammation, boosts VO₂ max.
• Vitamin D3 + K2: 8–12 weeks out to normalize levels, support bone health & immunity.
• Creatine Monohydrate (5g daily): 4–6 weeks out to saturate muscles & improve high-intensity bursts.
• Iron (if deficient): 8–12 weeks out (always test first). Supports red blood cell production & endurance.
🚀 Race Prep Phase (2–6 Weeks Before)
• Probiotics: Start 4–8 weeks out. Reduces GI distress & immune suppression.
• L-Glutamine (5–10g post-workout): Begin 2–4 weeks out. Helps protect immunity & gut barrier during intense weeks.
• CoQ10 (Ubiquinol, 200–300mg): 4–6 weeks out. Supports mitochondrial energy & recovery.
• Beetroot Juice (~300–600ml): Start daily 6–7 days pre-race + dose 2–3 hours before race. Improves oxygen efficiency.
🎯 Race-Day Only
• Caffeine (3–6mg/kg): 60 minutes pre-race. Boosts focus, reduces perceived exertion.
Tip: Trial your race-day stack in training! Never introduce new supps the week of the event.
🌟 STAY INSPIRED
🔥 Fresh Gear & Tools
• Asics Gel-Nimbus 27 – Max cushion meets bounce. A soft, smooth long-run shoe for racking up road miles.
• Norda 005 Trail Shoe – Built for ultra-distance speed with Vibram grip and bio-Dyneema® durability. It’s a tank with turbo.
• Garmin Forerunner 965 – AMOLED screen, titanium bezel, VO₂ tracking, and full-color maps. A dream for data-driven endurance athletes.
• Reebok Nano X4 – Light, breathable, and stable. Great for hybrid athletes doing everything from deadlifts to sprints.
• Therabody RecoveryTherm Cube – Hot/cold contrast therapy in a portable cube. Strap it on sore joints or muscles post-training.
📲 Athletes to Follow
• @nickbarefitness – Hybrid athlete + Ironman + CEO. Heavy lifts + marathon training + no-excuse mindset. Elite-level discipline, no BS.
• @courtneydauwalter – Ultramarathon queen. Western States + UTMB champ. Funny, humble, and tough as nails. Candy-fueled excellence.
• @rossedgley – Swam around Britain, climbs ropes with weights, does wild feats of strength + endurance. Pure performance insanity — but smart and motivational.
• @runlifestyle_ – The best running inspiration, community, races over EU cities IG account you’ll find. Always put you in a great mood to get out there and train!
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