Hello athletes!
Here's your latest Blonyx research round up. All research was published in the last few weeks:
1. Chewing caffeine gum 15 mins prior to training improves performance
This systematic review and meta-analysis examined the impact of caffeine gum (Caff-gum) on exercise performance in healthy adults. The results from 14 studies involving 200 participants showed that Caff-gum had a significant positive effect on exercise performance, particularly in trained individuals engaged in both endurance and strength/power activities, when consumed in doses of ≥3 mg/kg body mass within 15 minutes before starting exercise.
2. Cold immersion works to reduce soreness and speed recovery from training
This meta-analysis examined the effects of cold water immersion (CWI) on post-exercise fatigue recovery and exercise performance. The analysis of 20 studies revealed that CWI had positive effects, including reducing muscle soreness and accelerating fatigue recovery, particularly when applied immediately after exercise, with no significant differences based on immersion sites or water temperatures.
3. Vegan athletes are most likely to be deficient in protein intake, iron, calcium, vit B12 and vit D
This review explores the impact of adopting a vegan diet on athletic performance, adaptation, and recovery. While there is no evidence to suggest that a vegan-type diet enhances these aspects in athletes, it is possible to follow such a diet without detriment; however, careful consideration, planning, and evaluation are necessary to ensure optimal nutrient intake, especially in terms of protein and key micronutrients like iron, calcium, vitamin B12, and vitamin D.
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