Hey there, and welcome to my weekly summary of research from the world of sports science.
This week’s research roundup examines the science behind popular training and recovery methods. Learn how beet juice could help post-menopausal women maintain performance, whether cold water immersion actually improves wellbeing, and if wrist wraps provide any real strength benefits—read on!
Does Beet Juice Slow Age-Related Performance Declines?
This study investigated how beet juice supplementation affects post-menopausal women’s response to training. Researchers found that after menopause, the body’s ability to adapt to exercise declines, leading to reduced endurance and slower recovery. However, women who supplemented with beet juice before training showed improvements in oxygen utilization and cardiovascular efficiency, suggesting that nitrate-rich beet juice could help mitigate some of the negative effects of aging on performance. These findings highlight the potential of beet juice as a simple, natural way for post-menopausal women to maintain their training capacity.
My thoughts: This study is a must-read for women in peri-menopause or menopause. Your body simply doesn’t respond to training the way it used to, but beet juice looks like it could help reverse some of those declines. Definitely worth taking a shot of Beet It Sport Nitrate 400 an hour or two before you train.
Do Ice Baths Improve Your Wellbeing?
This study explored the effects of cold water immersion on overall wellbeing. While many athletes swear by it, researchers found it’s difficult to isolate the true benefits—is it the cold exposure itself, or the social aspect of doing something novel and challenging? Regardless, many participants reported improved mood and mental clarity after cold water therapy, making it a no-harm option for those looking to enhance recovery and resilience.
My thoughts: Cold water immersion makes you feel great! But is it the water, or just doing something different with friends? Either way—no harm in giving it a go. Brrrr.
Do Wrist Wraps Improve Bench Press Performance?
This study looked at whether wearing wrist wraps enhances bench press performance. Despite their popularity in the gym, the results showed no significant improvement in strength output when using wrist wraps. While they may provide added support and stability—especially for lifters with wrist discomfort—they don’t actually increase pressing power. The takeaway? Wrist wraps might help you feel more secure, but they won’t make you lift heavier weights.
My thoughts: In other news, wearing wrist wraps when bench pressing doesn’t improve your performance. Probably something we could have guessed.
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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