Supplements for performance and recovery. What works?

What is a supplement? There is no single definition, either legal or within the nutritional science of what constitutes a dietary supplement. (Maughan et al 2018) (office of dietary supplements, national institute of health 1994) In the journal of sports nutrition and exercise metabolism, the definition is food, food component, nutrient, or non-food compound that…

Foam rolling, is it any use?

Foam rolling has been about for over a decade and is used as a form of manual therapy to reduce myofascial tightness. (Cheatham et al 2015) (Peacock et al 2014). Myofascial tightness develops over time as a result of muscular microtrauma or after an injury. This can lead to scarring or thickening of the fascia…

Cold water immersion for recovery

Coldwater immersion (CWI) has been around for many years and been used for recovery and injury prevention/treatment. It seems recently to be growing in popularity, y, with people making home-made versions for their gardens. Even though CWI has been used for years there is still little or conflicting research in the understanding of the mechanisms…

New events

Rule13 is launching 3 new events. Two new seminars and a coaching academy. The first seminar will be a day-long and will focus on movement assessments and correctives for the group exercise class. It will show you how to assess movement and develop a corrective strategy that can be built into the warm-ups for your…