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

This week’s summary explores the surprising benefits of creatine, probiotics, and collagen. Learn why creatine could improve not just strength but also sleep, how probiotics might help runners stay happier post-marathon, and whether collagen may be the key to healthier tendons—read on!

 

Can Creatine Help You Sleep Better?

This study explored how creatine supplementation might affect sleep. Participants took daily doses of creatine at 0.03 g/kg of body weight, approximately 2–3 grams for most individuals. The findings showed that creatine enhanced energy storage in the brain, helping to counteract mental fatigue that often disrupts sleep, though this dosage is lower than the 3–5g/day supported by science for saturating muscle creatine stores and improving athletic performance

My thoughts: Creatine is rapidly gaining speed as a supplement that supports overall health, from muscle strength to cognitive function. While the exact mechanisms behind its many benefits are still being debated, it’s clear that creatine, like that found in Blonyx HMB+ Creatine is an ingredient everyone should seriously look at.

 

Do Probiotics Make Marathoners Happier?

This study evaluated the effect of probiotics on mood in marathon runners, a group known for experiencing post-race mood declines after the intense physical and emotional demands of the event. Over 30 days, runners who took probiotics experienced fewer mood declines post-race, as probiotics reduced levels of LPS—a compound linked to inflammation—helping to balance pro- and anti-inflammatory responses in the body. The results suggest that probiotics could help maintain emotional well-being, reducing irritability and low mood after an exhausting race. Probiotics may offer a way for runners to recover not only physically but also emotionally, helping them maintain better relationships and social interactions post-marathon.

My thoughts: Not having run a marathon, I can’t say I know what post-race mood declines feel like—but I’d imagine I wouldn’t be in the best spirits after such an attack on my body. It turns out probiotics could be a good thing to consider if you want to maintain good relationships as a marathon runner.

 

Is Collagen the Secret to Stronger Tendons?

This study examined the long-term effects of collagen peptide supplementation on tendon health and repair. The findings suggest that collagen may play an essential role in strengthening tendons and improving their repair processes. Diets rich in connective tissue likely provided our ancestors with these benefits, but modern diets tend to lack collagen. With collagen peptides growing in popularity, this study provides evidence for their potential to prevent or repair tendon damage, making them an interesting option for athletes looking to protect their joints and avoid injuries.

My thoughts: Long-term studies like this are unusual, given how expensive and difficult they are to control, but they’re incredibly valuable. Collagen peptides are interesting—on one hand, collagen was probably something our cave dwelling predecessors used to eat in abundance, yet now it’s far less common. Does that matter? Are we then lacking the components to build health tendons? This study suggests it’s worth thinking about.

 

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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