ROSS EDGLEY INSIDE HIS PREPARATIONS FOR THE GREAT ICELANDIC SWIM PLUS: CREATINE: TO LOAD OR NOT TO LOAD? AND MUCH MORE... PRO EDITION
12/ROSS EDGLEY: FUELLING IMPOSSIBLE Ross Edgley checks in ahead of another record-breaking effort 24/ INSIDE THE ELITE MIND What sets athlete’s minds apart 07/ LIFT SCIENCE More weight isn’t the only route to progress RECIPE: PASTA SUPREMA Carb-loading made tasty and easy 30/ 21/ THE CHAMP'S W.O.D Step up your HYROX with Tim Wenisch DIALLED IN: STRATEGIC CREATINE Get more from your creatine 4/ IN THIS ISSUE
Creatine is proven to boost performance, but you know that. It helps support a flow of ATP production for bursts of high-intensity exercise. Its ability to support more intense output has made it a go-to for every level of athlete. But the benefits rely on optimal use. Extensive research has gone into how best to supplement creatine, and there are a few approaches. DIALLED IN: STRATEGIC CREATINE 4
STRATEGY 1: PHASED USE Phase 1: Loading Take 20-25g per day (split into smaller 5g doses) for 5-7 days. The aim is to saturate stores in your muscles ASAP in a bid to feel benefits sooner. Excess is passed. Phase 2: Maintenance Once the load week is done switch to 3-5g per day for 4-6 weeks to maintain stores. Phase 3: Rest Stop using creatine for 2-4 weeks to complete the cycle. It’s worth noting down any impact on your performance and then start the cycle again. STRATEGY 2: DAILY MAINTENANCE The second strategy would be to start and stick with a maintenance dose of 3-5g. Evidence suggests that a consistent daily dose of 3-5g is just as effective over time for improving performance, making the loading phase unnecessary for most people. Creatine vs Creapure®: What’s the Difference? Creapure® is an ultra-pure, micronised version of creatine monohydrate known for its superior purity. Generally recognised as the gold standard for creatine, it is a popular choice among elite athletes and is utilised in THE Creatine. 5
What Do Athletes Need to Consider? While creatine is safe and effective with no prevalent side effects, athletes should keep the following in mind: Activity type: Creatine is best suited to short-duration, high-intensity activities like weightlifting and sprinting. Tailored Dose: Larger athletes may need a higher maintenance dose. Hydration: Creatine draws water into muscle cells, which means it may increase the body’s need for water. 6
Progressive overload isn’t the only way you can mix things up to bust plateaus. One way you can do this is by focusing on lifting tempo. Every gym exercise can be broken down into three key phases: eccentric, isometric and concentric. The time spent on each phase is referred to as the tempo. A typical squat might follow a 2-0-1 tempo — 2 seconds lowering, no pause at the bottom, and 1 second on the way back up. Adjusting the speed of each phase can help you push past training plateaus. BY SIMON CUSHMAN 7
ECCENTRIC The eccentric phase usually refers to the lowering part of the movement. It involves the muscle lengthening under tension in a controlled manner, like bending your knees and hips during a squat or lowering yourself from a pull-up. A controlled eccentric phase not only helps improve the rest of the lift — like stretching an elastic band before letting go — but also allows for greater strength development. You’re typically stronger during this phase, so slowing it down (to 4-6 seconds, for instance) increases muscle damage, which stimulates repair and growth. muscle lengthening under tension 8
ISOMETRIC PHASE This is the part of the movement when the muscles are stretched and active but not changing length, essentially holding a position. For example, pausing at the bottom of a squat for a couple of seconds (tempo 2-2-1) increases the intensity without adding more weight. Isometric holds can also be used at the top of movements, like during a biceps curl or hip thrust, where you hold and “squeeze” the muscle. Extending this phase removes the elastic spring from the movement, making the following concentric phase more challenging. It’s a great way to reduce load, focus on technique, and still build strength and muscle. Stretched and active but not changing length 9
CONCENTRIC PHASE The concentric phase is when muscles shorten under tension — the flexion, or lifting, part of the movement. Think of picking the bar up during a deadlift, pulling during a row, or pressing overhead in a shoulder press. While important, focusing on speed during this phase isn’t necessarily the most crucial phase for growth. Slowing it down does increase fatigue and lactate build-up (which contributes to hypertrophy) but speeding it up can recruit more type II muscle fibres — those most associated with strength and size. muscle shortening under tension 10
What sets Ross Edgley apart from other athletes isn’t just his relentless determination to overcome the impossible, but a unique mindset and understanding of human biology to smash boundaries. FUELLING IMPOSSIBLE 12 RO S E D G L E Y
Becoming a multiple world record holder in various ultra-endurance sports requires more than exceptional discipline and athleticism. Ross has spent years developing his sports nutrition expertise, effectively biohacking his body to take on extreme challenges. For anyone unfamiliar with Ross’s impressive back catalogue of achievements, he’s perhaps best known as the world record holder for the longest staged sea swim. He set this in 2018 when after 157 gruelling days without setting foot on land, he became the first person in history to swim 1,780 miles around Britain. He also broke a world record in June last year, when he continuously swam 510km down the Yukon River in Canada, over a punishing two-and-a-half-day expedition. In May, Ross embarked on his latest challenge: to become the first person to swim 1,000 miles around the entire coast of Iceland — a monumental journey that’s still underway. 13
He’s had to gain 31lb of muscle and fat to help insulate himself from the bitterly cold Icelandic sea, all while maintaining an extraordinary training schedule that saw him swimming up to 12 hours a day in near-freezing conditions. To achieve these gains Ross has been fuelling with 10,000 calories a day to meet his nutritional needs, while working to limit any potential limitations to his performance. I’M JUST FATIGUED LIKE, ‘WHAT’S GOING ON?’ AND I THINK SO OFTEN, IT’S ELECTROLYTES 14
“When starting off on a long swim, firstly, you look at your calorie requirements and if you hit that, you will continue to swim,” he explains. “Beyond that, you start to look at your energy-yielding macronutrients, your fats and your carbs, you start to hit those and again you will continue to swim.” However, Ross explains, as the swim continues, he’ll eventually start to overheat and become dehydrated, which means he’ll need additional electrolytes to offset cramping, and electrical signals in the brain which affect motivation. “This [THE Electrofuel] has been an absolute game changer, not only for the carbs, but for the electrolytes as well,” he said. “What’s interesting is that when I’m swimming for like 12 hours, I’m punching more carbs, calories, caffeine,I’m just fatigued like, ‘what’s going on?’ And I think so often, it’s electrolytes.” 15
Ross will also have to attempt to overcome his 24-hour biological clock as he is swimming for six hours at a time, then sleeping for six hours and so on, to swim with the tide and rest when it’s against him. “At that point you need to start looking at something with nootropics, L-tyrosine, lion’s mane or just caffeine, one of the most widely used supplements in sports nutrition. You’ve got to look to sort of biohack your circadian rhythm to keep going,” he says. “That’s why I talk about this idea of limiting limitations because I think at any point, you and your team are essentially having conversations because you’re putting out fires. Is it calories, is it carbs, is it neurotransmitters, are you cramping, is it electrolytes?” 16
Interestingly, nootropics outside of caffeine are a relatively new addition to Ross’s extensive supplement arsenal, yet he says ingredients like lion’s mane have become essential for maintaining focus, without impacting his ability to sleep. “What you don’t want to do is punch so much caffeine that when it’s time to rest, you can’t. As a result, you need to look at things that are nootropics. They’re not stimulants, they’re helping you focus,” Ross says. “I think nootropics is this huge area and at Myprotein we’re so ahead of the curve.” Another product currently heavily favoured by Ross is the Myprotein Green Superfoods, to ensure he’s hitting his micronutrient needs in the most efficient way possible while spending so many hours out at sea. “I’ve got my Green Superfoods because I always talk about making sure you hit your calorie requirements for the day, but I do try and hit my micronutrient needs as well, I think that’s really important,” he said. I THINK NOOTROPICS IS THIS HUGE AREA AND AT MYPROTEIN WE’RE SO AHEAD OF THE CURVE 17
THE Energy Gels are also nonnegotiables for delivering fastabsorbing fuel when Ross hasn’t got time to stop, and ‘sweet treats’ like high-protein Oat Bakes serve as check points to mark how far he has come, while providing some much-needed energy. It’s quite incredible, the level of meticulous planning that goes into fuelling such a remarkable challenge, something which Ross compares to putting fuel into a car. “We’ve sat down and we’ve looked at Iceland and we’ve looked at the nutritional demands for it, you have to hit certain things and if you don’t hit your nutritional needs, you can have the most willpower in the world, but the car’s not going to move.” And now we wait to discover Ross’s finish time. 18
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“This is a hard but awesome workout. Everything at race-level effort to train the stations. Scale the distances and weights to suit your own division.” — Tim Wenisch THE CHAMP’S W.O.D 21
Rounds: 4 2 mins per exercise • 500m Ski-Erg • 25m Sled Push @200kg - After 2 rounds switch to 20m Pull @160kg • 50m Burpee Broad Jumps • 500m Row • 50m Lunges @30kg • 50 Wall Balls @9kg 22
The cognitive edge that separates the very best from the rest. INSIDE THE ELITE MIND BY EVAN MCGLOUGHLIN BSC NEUROSCIENCE 24
Scientists have long searched for the neural signatures of greatness, seeking to understand how much is innate and how much is learned. Can anyone rewire their brain to perform at elite levels? Here’s what we know — and the fascinating gaps we’re still trying to fill. FASTER, SHARPER, MORE AUTOMATIC In the brain, elite performance is a symphony of multiple systems working together. The prefrontal cortex sharpens focus, the basal ganglia automate movement, and the cerebellum fine tunes precision. These brain regions, alongside heightened pattern recognition and emotional control, set apart the best from the rest. TOP ATHLETES PREDICT OUTCOMES FASTER THAN REGULAR PEOPLE 25
Top athletes predict outcomes faster than regular people — they don’t simply react to what’s happening but anticipate what will come next. While prediction plays a large role in most people’s brains, elite performers predict faster and with higher resolution. This ability to react instinctively is linked to pattern recognition in the brain’s visual and motor cortices.1 At the neural level, myelination plays a critical role. The more an athlete or performer repeats a movement, the more insulated their neural pathways become, allowing for faster and more efficient signal transmission.2 This helps explain why elite performers seem to move effortlessly — every action is deeply ingrained, requiring minimal conscious effort. 26
Another key factor is flow state, a neurological sweet spot where focus, action and awareness merge. In this state, the prefrontal cortex temporarily quietens, reducing self-doubt and enabling fluid, instinctive performance.3 This might explain why elite athletes describe moments when time slows down, and they act without thinking. When many would hesitate or overthink, elite performers move instinctively, trusting the years of training embedded in their neural circuits. RESILIENCE UNDER PRESSURE Elite performance isn’t just about speed or skill — it’s about thriving under pressure. The ability to stay calm in high-pressure moments is tied to emotional regulation, controlled by interaction between the amygdala and prefrontal cortex. Top performers show reduced amygdala reactivity, meaning they don’t panic as easily. Instead, their prefrontal cortex maintains control, allowing them to make precise decisions under extreme stress.4 Neuroscientists also point to the role of dopamine in motivation and reward. Elite performers don’t just tolerate long, gruelling training — they are wired to crave it. A finely tuned dopamine system reinforces effort, transforming hardship into motivation.5 TOP PERFORMERS ...DON’T PANIC AS EASILY 27
REFERENCES 1. Neuroscience Shows Elite Athlete and Soldier Brains Perform at Higher Level (2019). National Museum of Health and Medicine. 2. Schonbrun, Zach. (2018). The Performance Cortex: How Neuroscience Is Redefining Athletic Genius. Dutton. 3. The Neuroscience of Athletic Excellence – What Sets Champions Apart? (2024). Knowing Neurons. 4. Spindler, David. (2023). “The Neuroscience of Elite Performance: Cognitive Strategies for Success in Sport & Life.” Rich Roll Podcast Episode #844. 5. Sugarman, Roy. (n.d.). The Applied Neuroscience of Peak Performance. EXOS. 6. Neuroscience of Peak Performance – Unlocking the Secrets of Elite Athletes and Entrepreneurs (2023). Medium. NATURE VS NURTURE But how much of this is hardwired, and how much can be trained? While genetics play a role in traits like reaction speed and resilience, research shows that deliberate practice — focused, intentional training — can reshape the brain. Neuroplasticity allows even non-elite individuals to push their limits, strengthening the same circuits that define top-tier performance.6 Yet questions remain. Why do only a handful reach true mastery, and could anyone rewire their brain to perform at elite levels? Science has mapped the brain of greatness, but its full blueprint remains elusive. If it could be trained to master anything, what are its limits? 28
PASTA SUPREMA High carb. High protein. This pasta doesn’t play. 40g PROTEIN 183g CARBS 28g FAT 1181 KCALS MACROS PER SERVING 30
INGREDIENTS (SERVES 1) • 200g pasta of your choice • Pinch of salt • 1 tbsp. olive oil • 1 brown onion • 2 garlic cloves • 400g tinned chopped tomatoes • 80g broccoli • 100g frozen peas • 1 tbsp. mascarpone • 2 tbsp. fresh parsley • Grated cheese of choice (optional, about 100kcal extra) 1. Bring a large pan of water to the boil and add a pinch of salt. Cook the pasta according to packet instructions, then drain and set aside. 2. While the pasta is cooking, heat olive oil in a frying pan over a medium heat. Finely slice the onion, chop the garlic, and gently fry for around 3 minutes until softened. 3. Add the chopped tomatoes and leave to simmer for 10 minutes, stirring occasionally. 4. Add the broccoli to the tomato sauce and cook until tender. Stir in the peas and mascarpone and allow to simmer for another 2 minutes. 5. When the sauce is ready, toss in the pasta, ensuring it is well coated. 6. Sprinkle with fresh parsley, top with grated cheese (if using) and serve immediately. METHOD 31
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