Hey there, and welcome to my weekly summary of research from the world of sports science.
This week’s research roundup explores how beetroot juice could enhance endurance in female athletes, whether fermented foods like sauerkraut can improve digestion and performance, and why yohimbine’s stress-boosting effects may be a double-edged sword for athletes—read on!
Can Beetroot Juice Help Female Athletes?
This study explored how beetroot juice supplementation impacts aerobic capacity in female endurance athletes. Researchers tested 18 athletes using a cardiopulmonary exercise test, with one group consuming a nitrate-rich beetroot juice concentrate and the other receiving a placebo. The results showed that the beetroot juice group experienced significant improvements in oxygen efficiency, ventilation, and heart rate response during exercise. VO2 max increased by nearly 5%, while the placebo group saw no gains. These findings suggest that beetroot juice could be a valuable supplement for female athletes looking to optimize endurance, oxygen delivery, and overall cardiovascular performance.
My thoughts: Beetroot juice has been a staple for endurance athletes for years, and this study reinforces why. A 5% increase in VO2 max from a single dose is impressive, especially considering the small sample size. It makes sense—nitrates improve oxygen use and blood flow, which are critical for endurance. Beet It Sport Nitrate 400 delivers 400mg of natural nitrates per shot, making it a great option for athletes looking to boost endurance and efficiency in training and competition.
Can Fermented Foods Improve Performance?
This study explored whether consuming sauerkraut, a fermented food rich in probiotics, could positively impact gut health in athletes. Researchers found that short-term supplementation with sauerkraut led to favorable changes in gut microbiota, which may contribute to better digestion, nutrient absorption, and immune function—key factors in athletic recovery and performance. While gut health is often overlooked in sports nutrition, maintaining a diverse and balanced microbiome supports overall well-being, reduces inflammation, and enhances energy metabolism.
My thoughts: I grew up in the UK eating pickled onions—maybe that’s why I was a good athlete? On a serious note, gut health plays a role in optimal performance. In my experience, eating whole foods most of the time and loading up on fruits and vegetables will take care of this, but tweaks like consuming prebiotics or fermented foods are always worth a try.
Does Yohimbine Boost Performance or Just Increase Stress?
This study looked at the effects of yohimbine, a compound derived from the bark of the Central African yohimbe tree that is often marketed as a pre-workout stimulant. Researchers found that yohimbine activates the body’s stress response, increasing alertness and adrenaline release, which can temporarily boost power output and focus. However, the study also raises questions about the long-term physiological impact of repeatedly inducing this stress response, particularly for athletes who are already training under high stress. While some may benefit from the heightened state of readiness it induces, it could lead to burnout or impaired recovery over time for others.
My thoughts: Yohimbine is an interesting supplement because it activates the adrenal system, putting your body into "fight or flight" mode before training. While this may enhance focus and explosiveness, I wonder how sustainable it is—especially for athletes already dealing with stress and recovery demands. If you’re pushing hard in training, adding another stressor might not be the best long-term strategy.
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 roundups 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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