Welcome to my weekly summary of the latest research from the world of sports science!
This week we’re covering creatine and what 20 years of data says about its potential role in longevity, what scientists found when they measured how compression socks actually work, and how supplementing with baking soda is best for athletes relying on short, powerful bursts—read on.
Creatine Lowers Mortality Risk
This long term study followed over 4,000 adults in the U.S. for nearly two decades and compared health outcomes based on how much creatine people got from their diet. Those who consumed at least 1 gram per day from meat, fish, or supplements had about a 15% lower risk of dying from any cause than people who ate less. While other healthy habits may play a role, this study adds to growing evidence that creatine supports not just strength and muscle development but long-term health, too.
My thoughts: Creatine helps you live longer! Okay, so it's not that simple—though people who take creatine daily in this review showed longer health, and chances are, if you’re eating enough creatine, you’re also making other healthy choices. Still, it’s one more reason I think daily creatine supplementation—like Blonyx HMB+ Creatine—is one of the smartest long-term investments for athletes.
Why Most Compression Socks Don’t Deliver
This study looked at how different levels of compression from tights affect recovery in active men. Using sensors to measure the actual pressure applied, the researchers found that light to moderate compression didn’t do much for blood flow, but higher pressures did improve circulation during recovery. The findings suggest that many everyday compression tights and socks may simply not be tight enough to make a real difference, and that only medical-grade or properly fitted high-pressure gear is likely to deliver recovery benefits.
My thoughts: Last week I shared a study showing little benefit of compression tights. This one hints at why—most tights might not apply enough pressure. To get real recovery benefits, you may need higher-grade compression gear.
Buffer Your Way to Better Performance with Baking Soda
This review pulled together dozens of studies looking at baking soda (sodium bicarbonate) as a supplement to delay fatigue in CrossFit athletes by buffering lactic acid buildup in the muscles. The evidence shows it works best for short, high-intensity efforts from around 30 seconds up to about 12 minutes. For longer endurance exercise, the results were much less consistent. Most studies used around 0.2–0.5g per kilogram of body weight, taken 1–3 hours before training. In short, baking soda seems most useful if your sport relies on brief, intense bursts rather than steady endurance; however, it can cause gastrointestinal discomfort in some athletes.
My thoughts: The anaerobic nature of most CrossFit WODs means any supplement that buffers lactic acid has strong potential to improve performance. This review backs up that theory. You can also try Beta Alanine for a similar buffering effect without the stomach discomfort.
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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