Hey there, and welcome to my weekly summary of the latest research from the world of sports nutrition.
This week’s study covers beta-alanine, the key (and only) ingredient in our Beta Alanine, and the effectiveness of collagen peptide and ZMA supplements—read on!
Beta-Alanine Boosts Vertical Jump Height and Jumping Power
This study investigated the effects of beta-alanine supplementation on people doing High-Intensity Functional Training (HIFT). Beta-alanine is an amino acid that supports muscle performance by boosting carnosine levels in muscles. Over four weeks, 27 participants were split into two groups: one received beta-alanine powder, while the other received a placebo. They then participated in HIFT to induce fatigue and work close to their VO2 max. After the supplementation period, only the beta-alanine group showed significant improvements in areas such as vertical jump and jumping power, indicating better performance. The results suggest that beta-alanine may lead to discernible (perceptible) enhancements in physical performance, particularly in explosive movements like jumping.
My thoughts: This is the second study out of July showing that beta-alanine improves vertical jump performance. Perhaps someone should have let the athletes in Paris know.
Collagen Peptides Do Not Enhance Muscle Protein Synthesis
This study investigated whether taking collagen peptide supplements during a week of intense resistance training would boost the synthesis of muscle and connective tissue proteins. Collagen peptides are often promoted as beneficial for supporting muscle and connective tissue recovery. The study involved 25 young men who were split into two groups, with one group taking collagen peptides and the other taking a placebo. Despite higher blood levels of certain amino acids in those who took collagen, the results showed no difference in muscle or connective tissue protein synthesis between the two groups. This suggests that collagen peptide supplementation does not enhance protein synthesis during short-term, intense resistance training.
My thoughts: Collagen protein has been shown to improve skin, nail and possibly hair health, but this research is far from conclusive. The link to muscle and connective tissues is perhaps logical, however, I would have thought most people get enough of the right amino acids from their diet anyway. That being said, I’ve been known to down collagen when recovering from a tendon injury—it makes me feel like I'm doing something proactive.
ZMA Is Ineffective as a Sleep and Performance Aid
This study explored whether taking a zinc- and magnesium-containing supplement called ZMA before bed could improve sleep quality and next-day performance in recreationally trained males. Nineteen participants were tested under three conditions: taking no supplement, a placebo, or ZMA. The study found that ZMA did not enhance sleep, repeated sprint performance, or cognitive function the next morning. However, it did result in a slight improvement in jump height, but only when compared to the placebo and not when compared to taking no supplement. Overall, ZMA had minimal impact on sleep and performance for individuals who already had adequate nutrient intake and good sleep habits.
My thoughts: ZMA is often promoted as a sleep aid, however, the research I’ve read doesn't support this claim. This study only casts further doubt. A similar study in January of this year had the same disappointing outcome as well. Yes, there are a few positive studies, but they’re few and far between.
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 nutrition.
– Train hard!