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Athlete scooping Blonyx HMB+ Creatine into a glass

Creatine Reduces the Effects of Fatigue, Caffeinated Gum Improves Performance, and Yoga Supports Athletic and Mental Performance

Welcome to our weekly summary of the latest research from the world of sports nutrition.

In this week’s summary:


Creatine Monohydrate Helps Soccer Players Maintain Strength and Power Post-fatigue

Athlete scooping Blonyx HMB+ Creatine into a glass

An April 2024 study explored the impact of a low dose of creatine monohydrate on muscle power in young soccer players after they experienced fatigue. The researchers assigned 28 players, around 17 years old, to either a creatine or a placebo group for 14 days. After the supplementation period, the players performed a series of sprints to induce fatigue, followed by strength tests using half-back squats. The results showed that the group taking creatine had improved muscle power compared to the placebo group, indicating that even a low dose of creatine can help young soccer players maintain muscle power after intense physical activity.

Our thoughts: It's great to see studies focusing on youth athletes as many are already taking creatine. However, please consult a sports-focused dietitian if you do decide to take a creatine product like our HMB+ Creatine and you're under the age of 18.


Chewing Caffeinated Gum Improves Basketball Players’ Shooting Accuracy and Physical Performance

Caffeinated chewing gum on a blue background

A 2024 double-blind crossover trial examined how caffeinated chewing gum affects basketball performance. Fifteen trained basketball players participated in a trial where they chewed gum containing caffeine or a placebo. After chewing the gum for 10 minutes and resting for 15 minutes, the players completed various basketball performance tests. The results showed that those who chewed caffeinated gum had significantly better free throw accuracy, faster sprint times, better squat performance, and lower fatigue levels than those who chewed the placebo gum. This suggests that caffeinated chewing gum can moderately to significantly enhance key performance aspects for trained basketball players.

Our thoughts: Caffeine sharpens the mind and body, so this result isn't really a surprise. It is rare to see a study so close to a real live performance, so it’s great to see scientists getting out of the lab and into the sports hall!


Incorporating Yoga (Or Other Mindfulness Exercises) Into Your Fitness Routine Supports Your Performance

Female athlete stretching in a CrossFit gym

A 2024 mindfulness therapy study explored the benefits of incorporating yoga into the training routines of elite Romanian athletes, focusing on injury prevention, medical rehabilitation, and mental health. Researchers surveyed 500 athletes, coaches, and medical personnel, analyzing their experiences with yoga before and after competitions. The findings revealed that yoga helps improve focus, balance, flexibility, and emotional control, while also aiding in cardiac rehabilitation, managing neuropathic pain, and reducing symptoms of Posttraumatic Stress Disorder (PTSD). The study supports the idea that yoga can enhance athletic performance. It aligns with global health initiatives promoting preventive measures over treatment, and the involved participants view yoga as a valuable addition to their training regimens for both physical and mental health benefits.

Our thoughts: The psychology of athletic performance is often a part of science reserved for the elite. We think more athletes should incorporate mental downtime into their recovery routine, especially if they have a stressful job or home life. If anything, just to give the adrenal glands a day off.


That’s all for this week. We hope you learned something new that you can incorporate into your training!


— Train hard!


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