Hey there, and welcome to my weekly summary of research from the world of sports science.
This week’s research roundup dives into the science of fueling and recovery. Learn how betaine from beetroot may enhance endurance and strength, whether carbs can boost performance and recovery from short, high-intensity CrossFit workouts, and why spending time in nature could help athletes recover from mental fatigue—read on!
Could Betaine from Beets Boost Your Performance?
This meta-analysis consisting of 17 studies reviewed the effects of betaine, a natural compound isolated from beetroot, on exercise performance and recovery in 317 participants. Those who supplemented with betaine showed increases in their endurance and strength, as well as elevated blood carnitine levels, which are linked to enhanced energy metabolism and muscle repair. Betaine appears to work similarly to creatine, supporting energy production and muscle efficiency. Endurance athletes, in particular, may benefit from incorporating betaine into their routines, as it mimics some of the effects of creatine while offering additional recovery support.
My thoughts: Betaine is rapidly gaining recognition as a sports nutrition ingredient. Found naturally in beetroot, it has creatine-like properties and increases blood carnitine levels, which supports athletic performance and recovery. Both Beet It Sport Top Up 100 and Beet It Sport Nitrate 400 are made with concentrated beetroot juice—they’re ones to try!
Do Carbs Improve CrossFit Performance and Recovery?
This study examined whether consuming carbohydrates during a CrossFit workout could improve performance, reduce soreness, and enhance recovery. In a tightly controlled trial, 23 CrossFit athletes drank either a carbohydrate solution or a placebo during their training session. The results showed no significant benefits from the carbohydrate drink compared to the placebo for soreness, effort levels, recovery, or performance. While blood glucose increased with carb intake, it didn’t translate to improved outcomes, suggesting that intra-training carb consumption might not provide noticeable benefits for CrossFit athletes during their workouts. Researchers noted that CrossFit’s short workout durations likely don’t deplete glycogen stores enough for carbs to make a difference; however, athletes training for longer sessions or back-to-back workouts may still benefit from carb supplementation to maintain their energy levels.
My thoughts: High-intensity training like CrossFit burns through glycogen stores quickly, so the idea of using carbs to boost performance makes sense. That said, CrossFit workouts are usually too short to deplete glycogen stores or drop blood glucose levels significantly, so I wasn’t surprised by this outcome. Carbs might be more beneficial for longer or back-to-back sessions!
Does Nature Aid Mental Recovery in Athletes?
This study explored how spending time in nature could help university soccer players recover from mental fatigue and improve their ability to stay focused and calm under pressure. After completing a mentally draining task for 45 minutes, players were divided into groups that either walked in a natural setting or an urban environment for varying durations (4, 8, or 12 minutes). The players who spent 12 minutes in nature showed the most significant improvements in measures of mental and physical recovery, including reduced anxiety and better heart rate variability, which reflects stress recovery. While the study’s controls aren’t entirely clear, these findings suggest that brief exposure to nature can boost mental and physical resilience, especially with slightly longer durations.
My thoughts: Spending time in nature helps mentally fatigued soccer players recover faster. I’m not sure how they controlled the study (were the other players wandering through Times Square?), but I love the idea of pro soccer players taking forest walks after games.
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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