Recovery5 min read
How Much Sleep Do Athletes Need? The Science Behind Sleep and Performance
Athletes need 8–10 hours of sleep a night. Here's what the research on sleep deprivation, hormones, and recovery actually shows.
24 July 2026Read →
PROTR Journal
Training, nutrition
and performance.
Evidence-based guides for athletes who take their training seriously.
Nutrition5 min read
Creatine for Athletes: Dosage, Timing, and What the Evidence Actually Shows
Creatine monohydrate increases strength and power output. The evidence-based guide to dosage, loading, timing, and which athletes see the most benefit.
9 July 2026Read →
Endurance5 min read
Best Free Running Training App for iPhone in 2026
Best free running training app for iPhone: what serious athletes need beyond GPS, and how Strava, Nike Run Club, and TrainingPeaks compare.
24 June 2026Read →
Strength Training5 min read
Deload Weeks: When to Take One, How to Structure It, and Why They Work
Deload weeks produce the same strength gains as continuous training with less injury risk. Learn when to take one, how often, and how to structure it.
9 June 2026Read →
Recovery5 min read
HRV Training: How to Use Heart Rate Variability to Train Smarter
How to use HRV (heart rate variability) to guide daily training decisions. Learn what RMSSD measures, how to read your trends, and what the research shows.
24 May 2026Read →
App Tips5 min read
How to Track Body Composition Over Time: A Guide for Athletes
How to track body composition over time: which measurements to take every 2 weeks, how to read the data, and what progress looks like.
18 May 2026Read →
Coaching5 min read
How to Sell Training Programmes Online as a Coach
How coaches can sell workout plans, programmes, and nutrition content online in 2026. What platforms exist, what they charge, and how PROTR's marketplace works.
18 May 2026Read →
Coaching6 min read
How to Manage Multiple Athletes Online as a Coach
Managing 10 or 50 athletes remotely requires systems, not spreadsheets. This guide covers compliance tracking, programme delivery, and the tools coaches use in 2026.
18 May 2026Read →
App Tips5 min read
The Best Free Workout Tracking App for iPhone in 2026
Looking for a free workout tracking app for iPhone that handles strength, endurance, nutrition, and coaching? Here is what to look for and how PROTR compares.
18 May 2026Read →
Training Science6 min read
How to Plan a Training Programme: A Guide for Serious Athletes
How to build a structured training programme from scratch: choosing the right structure, setting intensity, managing fatigue, and progressing across blocks.
18 May 2026Read →
Training Science6 min read
What Is TSS? The Training Stress Score Explained for Athletes
TSS (Training Stress Score) is the single number that tells you how hard a workout was. Learn how it is calculated, why it matters, and how to use it to structure your training.
3 May 2026Read →
Nutrition7 min read
How to Track Macros for Athletes: A Practical Guide
Macro tracking is one of the highest-leverage habits for athletic performance. This guide explains what macros are, how much you need, and how to track them without making it a full-time job.
3 May 2026Read →
Strength Training5 min read
Progressive Overload: The One Principle Behind Every Strength Gain
Progressive overload is the foundational principle of strength training. This guide explains what it is, how to apply it safely, and how to track it automatically.
3 May 2026Read →
Endurance5 min read
Zone 2 Training: What It Is and How to Do It Right
Zone 2 training is where elite athletes spend 80% of their time. Learn how to define it correctly, find your Zone 2 heart rate, and apply it.
3 May 2026Read →