Welcome to my weekly summary of the latest research from the world of sports science!
This week’s research roundup explores how different types of training and supplementation impact athletic performance. Learn why CrossFit and functional fitness could be one of the best ways to improve overall health, when caffeine helps female cyclists push harder (and when it doesn’t), and if sodium bicarbonate delivers an endurance boost for swimmers—read on!
CrossFit is One of the Best Ways to Support Your Health
This study analyzed the long-term health benefits of CrossFit training. Researchers found that CrossFit’s combination of strength training, endurance work, and high-intensity conditioning leads to significant improvements in cardiovascular health, muscle strength, and overall metabolic function. However, the study also emphasized the importance of proper recovery—athletes who failed to manage intensity and rest were at a higher risk of fatigue and injury. Overall, CrossFit can be an excellent way to improve health and fitness, but knowing when to scale back and recover is just as important as training hard.
My thoughts: This study sums up my 14+ years of CrossFit experience. It’s one of the best and most enjoyable ways to improve health and fitness. It also helps to be part of a like-minded community—but you have to respect it. Rest enough and don’t give it 100% all the time. A CrossFit Games athlete once told me to go 80%, 80% of the time—solid advice. If you’re looking to give your performance in this sport a boost, check out our article about the supplement trio every CrossFit athlete should use.
Caffeine Doesn’t Impact Short-Distance Cycling Performance
This study examined the effects of caffeine on female cyclists’ endurance performance, and participants completed a 5km cycling time trial after consuming either caffeine or a placebo. While caffeine is widely known to enhance endurance, the study found little effect on performance over such a short distance. Researchers suggest caffeine may be more beneficial for longer endurance efforts, such as multi-hour rides like a granfondo or century race, where caffeine’s impact on energy metabolism and fatigue resistance can be more pronounced.
My thoughts: I'm always glad to see more research on female athletes. We already know caffeine improves endurance performance, which you can read about in our article about how caffeine improves your athletic performance, but a 5km cycling time trial might be too short to show its full impact. My guess? You’d see better results in the 100-milers.
Sodium Bicarbonate Lowers Perceived Effort in Swimmers
This study investigated whether sodium bicarbonate supplementation could enhance 200-meter and 400-meter freestyle swimming performance in well-trained swimmers. While previous research has shown sodium bicarbonate can buffer lactic acid buildup and delay fatigue, this study found no significant improvement in swim times. However, swimmers who took sodium bicarbonate experienced higher post-exercise blood lactate levels and reported lower perceived effort during their swims. These results suggest that while sodium bicarbonate may not directly improve race times in elite swimmers, it could still play a role in sustaining effort across repeated training sessions or multi-event competitions.
My thoughts: Sodium bicarbonate has long been recognized as a tool for buffering lactic acid and delaying fatigue, but this study suggests it may not provide much benefit for elite swimmers in race situations. However, I’d say for weekend warriors looking for an edge, it’s still worth trying. You may even want to try combining sodium bicarbonate with beta-alanine, which I covered in one of my previous updates.
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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