Hey there, and welcome to my weekly summary of the latest research from the world of sports science.

This week’s studies cover beta-alanine’s impact on uphill cycling performance and recovery, caffeinated chewing gum’s effects on how softball players perform, and the role of light exposure on sleep in athletes—read on! 

 

Beta-Alanine Enhances Uphill Performance and Recovery in Cyclists

This study analyzed the effect of high-dose beta-alanine supplementation on the uphill cycling performance of World Tour cyclists during a 7-day training camp. Eleven cyclists were divided into two groups, with one group receiving beta-alanine and the other a placebo. Over the course of the week, the beta-alanine group took the supplement four times daily. At the end of the week, both groups completed an uphill time trial. Cyclists who took beta-alanine showed significant improvements in average power output and finished the trial faster than those in the placebo group. The findings suggest that beta-alanine supplementation may enhance performance and aid recovery in high-intensity training settings.

My thoughts: Uphill sprint cycling is the ideal, anaerobic type of high-intensity training that would suit beta-alanine. Anything that keeps the lactic acid buildup at bay will improve performance. This is another study touting the benefits of this excellent supplement.

 

Caffeinated Chewing Gum Improves Softball Players' Batting and Pitching 

This study explored the effects of caffeinated chewing gum on the performance of female softball players, specifically in batting and pitching. Twenty-four trained players, including both pitchers and fielders, participated in two trials: one with caffeinated gum and one with a placebo. After chewing two pieces of gum (with or without 100 mg of caffeine) for 10 minutes, they underwent physical tests and softball-specific drills. Results showed that players who chewed caffeinated gum had significantly better grip strength, faster pitching speeds, and higher batting exit speeds compared to when they chewed the placebo. The study concluded that caffeinated gum can enhance performance in female softball players, improving both pitching and hitting.

My thoughts: Caffeine research mainly focuses on endurance or strength performance in a lab setting. Research on actual in-game performance is a good progression from there and helps build the profile of this obvious performance enhancer.
 

 

Morning and Daytime Light Exposure Helps Athletes Sleep Better

This study examined the impact of light exposure on the sleep quality of professional male Australian football athletes. Over 14 days, 17 athletes wore devices to track their sleep patterns and light exposure, while also completing sleep and well-being questionnaires. The results showed that higher exposure to morning light was linked to longer total sleep time and greater daytime light exposure was associated with better-perceived sleep quality. However, higher evening light exposure was linked to poorer sleep outcomes. The findings suggest that increasing morning and daytime light exposure can improve sleep in athletes, emphasizing the importance of managing light exposure to support better sleep and overall health.

My thoughts: One of my most impactful learnings from my time as a sleep scientist was understanding the role of light entering the eye. Each day, it resets our circadian rhythm, ensuring we stick to a 24-hour clock. If you want to sleep better (especially if you're an athlete), open your curtains in the morning and stare at the sky. Disclaimer: Don't be an idiot and look straight at the sun!

 

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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