Hey there, and welcome to my weekly summary of research from the world of sports science.
This week’s studies explore the potential of the Mediterranean diet for athletes, carb loading’s continued impact in 2024, and whether Vitamin D can really improve strength—read on!
Does The Mediterranean Diet Improve Performance?
This study looked at whether the Mediterranean diet—known for olive oil, lean proteins, and fresh vegetables—could boost athletic performance and recovery. Researchers found that it reduces oxidative stress and inflammation, which supports recovery and long-term health. Athletes, particularly those in high-intensity sports like CrossFit, showed gains in endurance, power, and strength. Although results on body composition changes, such as muscle and fat mass, were mixed, overall findings suggest that the Mediterranean diet could be a good dietary choice for athletes.
My Thoughts: Controlling diet in a study like this is difficult. Is it the Mediterranean diet itself, or the quality of ingredients in the EU, or simply higher intakes of oil and pasta? It's hard to draw specific conclusions, but they had a good go. Now, pass me the halloumi!
Carb Loading Enhances Performance
This study looked at whether carb loading lives up to its reputation for boosting performance in endurance sports like long-distance running, cycling, or triathlons. Findings confirmed that consuming carbs during endurance activities significantly improves performance. Carbs made the biggest difference in activities that test time to exhaustion with stronger benefits seen in longer events and less experienced athletes. Carb intake also reduced perceived exertion and increased power output by helping athletes keep glycogen stores topped up.
My thoughts: Does carb loading still stand up in 2024? Absolutely!
Does Vitamin D Improve Strength?
This study tested whether vitamin D supplementation would improve strength in middle-aged men with mild deficiencies who were also doing weight training. The results showed no increase in strength, indicating that while vitamin D is essential for bone health, it might not be effective for building muscle or enhancing strength in this group. Despite significant increases in vitamin D levels among those taking supplements, both the supplement and placebo groups experienced similar gains in muscle strength and lean body mass. Strength-focused athletes may want to look elsewhere for gains if they’re not dealing with a severe deficiency.
My thoughts: There is evidence that Vitamin D has many benefits to athletes, but the research is patchy. One theory is that it will have impact in athletes who are deficient, however this doesn't seem to be the case. Consider going with a proven supplement like creatine monohydrate to improve strength and power output, and for even greater benefits, add HMB, as found in our HMB+ Creatine.
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!
Interested in partnering with Blonyx to help others achieve their athletic ambition?
The Blonyx Creator Program is designed for athletes, experts like coaches and physical therapists, fitness influencers, or anyone in between who can help others achieve their athletic ambition by showing them the role that a high-quality sports nutrition routine can play in their training.
We’re partnering with people who will share their Blonyx journey with their audience by creating valuable, engaging content about training and sports nutrition.
When your application is accepted, you’ll get access to Blonyx sports nutrition products, resources to help you create content effectively, and a personalized Blonyx discount code to share with your audience. Plus, you’ll earn commissions on any orders placed using your code—apply now.