Welcome to my weekly summary of the latest research from the world of sports science!
What if small changes to your training, nutrition, and recovery could improve your performance? This week’s research roundup looks at how running influences brain recovery, the role of beta-alanine in cycling climbing performance, and the link between pull-ups and faster swim times. These studies' insights can help you get the most out of every run, bike, and swim session—read on!
Long Runs Boost Brain Adaptation
This study examined how a 2-hour moderate-intensity run affects brain function over 24 hours. Using EEG scans and cognitive tests, researchers tracked changes immediately after, one hour later, and throughout the next day. Results showed no immediate boost in memory or reaction time, but an hour later, brain activity indicated increased effort despite stable performance. More importantly, resting brain activity adapted over the next 24 hours, suggesting long-term benefits in resilience and recovery. A long run won’t instantly make you sharper, but it could be a long-term investment in brain health and resilience.
My thoughts: If “runner’s high” boosts mood, maybe we should start calling this “runner’s high IQ.”
Beta-Alanine Improves Uphill Cycling Performance
This study evaluated the impact of high-dose beta-alanine supplementation—20 grams per day for 7 days—on uphill cycling performance in elite cyclists. Results showed significant improvements in time trial performance, likely due to beta-alanine’s ability to buffer lactic acid and delay muscle fatigue. For competitive cyclists tackling hilly or mountainous terrain beta-alanine could be a valuable addition to their supplementation routines.
My thoughts: Anyone who has done hill sprint repeats knows just how much lactic acid floods the legs. It’s no surprise that beta-alanine helps in these situations, making climbs feel smoother and the burn more manageable. This study is less about if it works and more about how much it helps if you’re trained. Blonyx Beta Alanine is a solid choice if you want to put these benefits to the test.
More Pull-Ups Lead to Faster Swim Times
This study examined the link between upper-body strength and swimming performance, specifically focusing on pull-ups. Swimmers with higher pull-up strength showed improved propulsion, faster times, and reduced fatigue during short-distance events. The findings highlight the importance of incorporating upper-body strength training, like pull-ups, into a swimmer's training routine to enhance power and technique in the water.
My thoughts: Want to improve your swimming? Do pull-ups! This study confirms that stronger upper-body muscles make swimmers faster and more efficient.
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!
Looking for more ways to keep up with Blonyx?
Now, you can join the Blonyx Strava Club to track your progress, share training tips, and connect with athletes who share your athletic ambition.
You can also follow us on Instagram and Facebook for additional sports science information, announcements, exciting giveaways, and more!