Hey there, and welcome to my weekly summary of the latest research from the world of sports science.

This week’s studies cover plant-based protein vs. animal-based protein, caffeine use in team, racket and combat sports, and the effects of nitrate supplementation on cycling sprints—read on! 

 

Plant-Based Protein is Less Effective than Animal-Based Protein for Enhancing Strength and Performance

This study analyzed the impact of plant-based protein supplements on athletic performance, comparing them to both no- or low-protein intake and other protein types like whey, beef, or milk. Researchers reviewed 31 studies and found that plant-based proteins significantly improved muscle strength and endurance compared to consuming little or no protein. However, when compared to animal-based or other non-plant proteins, plant-based proteins were less effective in boosting athletic performance, particularly in building muscle strength. In summary, while plant-based protein offers clear benefits for athletic ability, it may not be as powerful as animal-based proteins in enhancing strength and overall performance.

My thoughts: This is another feather in the cap for Egg White Protein Isolate. The only reason I can think of that plant-based protein powders provide less of an improvement in athletic performance than other protein options is that they are usually less balanced, and don't offer all the essential and non-essential amino acids the body needs. Perhaps there are other factors at play here though.

 

Caffeine Boosts Physical Intensity in Team, Racket and Combat Sports

This study explored whether caffeine intake can enhance performance in intermittent sports, which involve quick decision-making and bursts of high-intensity effort, such as team sports, racket sports, and combat sports. The researchers reviewed 24 studies and performed a meta-analysis to assess the effects of caffeine on actions like sprints, body impacts, accelerations, and decelerations during real or simulated competition. They found that caffeine intake led to significant improvements in these high-intensity actions, such as an increased number of sprints, more body impacts, and sharper accelerations and decelerations. Additionally, caffeine improved the success rate of sport-specific actions, meaning athletes were more effective in their performance, whether making a play, landing a strike, or completing a pass. Overall, the findings suggest that caffeine not only enhances physical intensity in intermittent sports but also helps athletes make more successful moves during competition, making it a valuable supplement for those looking to improve their game.

My thoughts: The problem with research is that controlled, lab conditions don't often reflect real life. Does a study showing caffeine improves VO2 max on a stationary bike mean it'll improve your soccer performance? The purist scientist would say no. This excellent meta-analysis is the type of work that joins the dots between the lab and real life. They make a great case for caffeine use by team sports athletes for more than simply a bump in endurance capacity.

 

Nitrate Supplementation Improves Sprint Performance in Cyclists

This study examined whether dietary nitrate supplementation, commonly found in beetroot juice, improves cycling sprint performance in recreationally active adults. By reviewing six studies, the researchers found that nitrate supplements significantly reduced the time it took to reach peak power during 30-second cycling sprints, particularly with an acute, low-dose intake. However, nitrate supplementation had no significant impact on overall power output, peak power, or minimum power. The findings suggest that while nitrates may help cyclists reach peak performance faster, more research is needed to fully understand its effects, especially regarding long-term supplementation and differences between men and women.

My thoughts: This meta-analysis is highly focused on sprint performance, so not many studies were found, but the results do suggest that nitrates (found in products like Beet It Sport) help you get to your top speed faster when sprinting on the bike.

 

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 nutrition.

– Train hard!

 

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