Hey there, and welcome to my weekly summary of research from the world of sports science.
This week’s research roundup explores key strategies for training and recovery. Learn how the latest research on creatine reinforces its benefits for strength, recovery, and even brain health, why ice baths may be more effective than you think for reducing muscle soreness, and whether or not triathletes should go all-out on the bike or save energy for the run—read on!
The Latest Research on Creatine’s Athletic Performance Benefits
This study provides a comprehensive update on creatine’s benefits, covering its impact on strength, recovery, and even brain health. Researchers confirmed that creatine supplementation enhances power output and recovery across various sports, from sprinting and weightlifting to soccer and cycling, while also helping to prevent age-related muscle loss. The research also explores creatine’s cognitive benefits, finding that it may support brain function, particularly under stress or fatigue. For athletes, creatine remains the most well-researched and effective supplement available, supporting performance development and long-term muscle health.
My thoughts: This is one of the best summaries of creatine research that I’ve come across. It covers everything from its role in boosting athletic performance to its growing reputation as a tool for supporting brain health and preventing age-related muscle loss. The study reinforces why creatine is a staple for serious athletes and why supplements like Blonyx HMB+ Creatine which pairs creatine with HMB for added muscle protection, are ideal for those looking to train harder and recover faster.
Do Ice Baths Actually Speed Up Your Recovery?
This study explored the effectiveness of cold water immersion in reducing muscle soreness and inflammation after high-intensity exercise. Athletes who used ice baths experienced significant reductions in muscle damage and perceived soreness compared to those who didn’t, supporting ice baths’ role as an useful recovery tool. While the science behind cold water immersion is still evolving, the findings reinforce why ice baths remain a popular recovery strategy for athletes in sports with frequent competitions or intense training cycles, such as CrossFit, rugby, and endurance sport running.
My thoughts: This is one of the first studies I’ve seen showing clear benefits of cold water immersion for muscle recovery. While the science behind it isn’t completely robust and this study has its flaws, there’s likely a reason why ice baths have stood the test of time. Athletes know they work, even if we’re still figuring out exactly how.
Does Cycling Affect Running in Triathlons?
This study examined whether pushing harder during the cycling portion of a triathlon negatively impacts running performance towards the end. Researchers monitored triathletes who cycled at different intensities before transitioning to a run and found that a higher cycling effort did not significantly impair running performance. This challenges the common belief that athletes should conserve energy on the bike to save their legs for the run. Instead, the results suggest that triathletes—especially those competing in long-course events like an Ironman 70.3—can afford to be more aggressive on the bike without seeing a major drop-off in their running split. For instance, professional Ironman athletes often ride at 80–85% of their threshold power while still managing to post competitive marathon times. This means triathletes should focus on maintaining a strong yet sustainable bike effort rather than holding back in fear of the run.
My thoughts: Don’t hold back on the bike during a triathlon! This study shows that cycling at a high intensity won’t negatively impact your running performance, so push hard and leave it all out there.
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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