Hey there, and welcome to my weekly summary of research from the world of sports science.
This week’s studies cover the top supplements for athletic performance, the effects of combining nitrates and caffeine, and how compression socks can aid recovery—read on!
Top 5 Supplements for Enhancing Athletic Performance
This study reviewed existing research to identify the most effective supplements for improving athletic performance. Among those with the strongest evidence were creatine, beta-alanine, protein, caffeine, and nitrates. Creatine boosts strength in power sports like weightlifting, while beta-alanine improves endurance in sprinters and cyclists. Caffeine is popular for boosting reaction time in sports like basketball or tennis, and nitrates (found in beet juice) are used by endurance athletes like marathon runners to enhance oxygen efficiency. These supplements are among the best-researched options for athletes looking to enhance their performance.
My thoughts: Reading the fine print, you'll notice that the main author of this study is the CEO of the International Society of Sport Nutrition (ISSN), which is sponsored by supplement brands. Overall, I agree with their findings, though I would add HMB (like in our HMB+ Creatine and HMB Sport) and sodium bicarbonate to the list.
Nitrates and Caffeine Are Not Better Together
This study looked into whether combining nitrates (found in beet juice) and caffeine would result in greater performance improvements than taking either supplement alone. Both have proven benefits for athletes—nitrates improve mitochondrial efficiency, and caffeine boosts energy and focus—and the results showed no additional performance enhancement when combining them. While combining them won't provide extra benefits, athletes can still benefit from using either supplement separately.
My thoughts: Taking nitrates (found in products like Beet It Sport Nitrate 400) and caffeine are both proven ways to improve performance. It's not surprising that this study found no synergistic benefit to combining them, meaning there's no extra boost when you take both together. Nitrates likely work by increasing mitochondrial efficiency, while caffeine affects the nervous system and enhances fat burning for energy. When different mechanisms are at play, it’s rare to see a 1+1=3 effect.
Compression Socks Improve Recovery and Performance
This study analyzed the effectiveness of compression socks on athletic recovery, finding that they can help reduce muscle soreness and improve blood flow, which aids recovery after intense workouts. These socks offer noticeable benefits for recovery and blood flow and might be worth considering if you’re looking to speed up recovery between workouts.
My thoughts: This excellent analysis looks at the effectiveness of those compression socks you’ve probably seen at your physio’s office (or maybe on TikTok), and it looks like they may actually provide some benefit for your performance…
That’s all for this week! If you learned something new and are curious to know more, head over to the Blonyx Blog or my growing list of weekly research summaries where I help you further improve your athletic performance by keeping you up to date on the latest findings from the world of sports science.
– Train hard!
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