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    <title>Elite Sports Mag — Science</title>
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    <description>Exercise research summarized honestly: muscle physiology, fatigue, sleep, heat and altitude adaptation, with sample sizes and effect sizes given.</description>
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      <title>How Heat Training Changes Endurance, According to Researchers</title>
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      <description><![CDATA[Heat blocks expand plasma volume within days and modestly lift performance, per small trials in trained athletes. The protocols, the decay, and the risks.]]></description>
      <pubDate>Mon, 24 Aug 2026 08:54:07 GMT</pubDate>
      <dc:creator>Gordon Fielding</dc:creator>
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      <title>What the Research Actually Says About Creatine</title>
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      <description><![CDATA[Decades of trials point to real strength and power gains from creatine monohydrate — but the effect size depends on who's taking it, and the kidney fears haven't held up.]]></description>
      <pubDate>Tue, 18 Aug 2026 08:42:38 GMT</pubDate>
      <dc:creator>Gordon Fielding</dc:creator>
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      <title>Fat Adaptation and Low-Carb Endurance: What the Science Shows</title>
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      <description><![CDATA[Fat adaptation science reviewed: the 2017 race walker trial, train-low strategies, and what keto does and does not do for athletes.]]></description>
      <pubDate>Wed, 05 Aug 2026 12:00:00 GMT</pubDate>
      <dc:creator>Gordon Fielding</dc:creator>
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      <title>Supercompensation: How Training Adaptation Actually Works</title>
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      <description><![CDATA[Supercompensation and the fitness-fatigue model explained: how training adaptation works, how long recovery takes, and where the classic curve breaks.]]></description>
      <pubDate>Tue, 14 Jul 2026 12:00:00 GMT</pubDate>
      <dc:creator>Santiago Rodriguez</dc:creator>
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      <title>Cycle-Based Training: An Honest Review of the Evidence</title>
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      <description><![CDATA[Menstrual cycle and training reviewed honestly: what phase-based programming studies show, where evidence falls short, and what athletes can use today.]]></description>
      <pubDate>Sun, 21 Jun 2026 12:00:00 GMT</pubDate>
      <dc:creator>Gordon Fielding</dc:creator>
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      <title>Caffeine and Performance: What Dosing Research Shows</title>
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      <description><![CDATA[Caffeine dosing research for athletes: 3 to 6 mg per kg, timing before training, tolerance effects, and how caffeine quietly costs sleep.]]></description>
      <pubDate>Fri, 29 May 2026 12:00:00 GMT</pubDate>
      <dc:creator>Gordon Fielding</dc:creator>
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      <title>Hydration and Electrolytes: What the Evidence Actually Shows</title>
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      <description><![CDATA[Sports hydration science: the 2 percent dehydration rule, whether electrolyte drinks work, drink-to-thirst guidance, and hyponatremia risks explained.]]></description>
      <pubDate>Wed, 06 May 2026 12:00:00 GMT</pubDate>
      <dc:creator>Santiago Rodriguez</dc:creator>
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      <title>How Big Is the Afterburn Effect, Really?</title>
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      <description><![CDATA[The afterburn effect explained: what EPOC research really shows, how many extra calories it burns, and why intensity matters more than marketing.]]></description>
      <pubDate>Tue, 14 Apr 2026 12:00:00 GMT</pubDate>
      <dc:creator>Santiago Rodriguez</dc:creator>
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      <title>Altitude Training: What Live High, Train Low Really Delivers</title>
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      <description><![CDATA[Altitude training explained: what live high, train low really delivers, the 1997 trial behind it, dose thresholds, and why response varies.]]></description>
      <pubDate>Sun, 22 Mar 2026 12:00:00 GMT</pubDate>
      <dc:creator>Santiago Rodriguez</dc:creator>
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      <title>The Anabolic Window, Revisited by Research</title>
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      <description><![CDATA[Protein timing research revisited: how wide the anabolic window really is, how much protein per day builds muscle, and what finally matters.]]></description>
      <pubDate>Fri, 27 Feb 2026 12:00:00 GMT</pubDate>
      <dc:creator>Gordon Fielding</dc:creator>
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      <title>The Science of Delayed Onset Muscle Soreness</title>
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      <description><![CDATA[Delayed onset muscle soreness explained: what causes DOMS, why soreness is not a fitness signal, and which recovery tools the evidence supports.]]></description>
      <pubDate>Wed, 04 Feb 2026 12:00:00 GMT</pubDate>
      <dc:creator>Gordon Fielding</dc:creator>
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      <title>What Your Lactate Threshold Actually Means for Training</title>
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      <description><![CDATA[Lactate threshold training explained: what lactate does, why threshold pace is so trainable, and how to raise your number with evidence-based sessions.]]></description>
      <pubDate>Tue, 13 Jan 2026 12:00:00 GMT</pubDate>
      <dc:creator>Santiago Rodriguez</dc:creator>
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