Welcome to my weekly summary of the latest research from the world of sports science!
What if your pre-game protein, snack drawer, or supplement stack could help you train harder and recover faster? This week’s sports science roundup looks at how pre-game protein boosts recovery in female athletes, whether omega-3s really help reduce muscle soreness after tough workouts, and how dark chocolate supports performance during PMS—read on!
Increasing Protein Intake Pre-Training Improves Recovery
This study tested whether eating more protein before games could improve performance and recovery in teenage female basketball players. Over six weeks, one group ate more protein, while the other followed standard recommendations. Both improved, but the higher-protein group saw greater boosts in power, less muscle fatigue, and faster heart rate recovery. The results suggest that increasing protein intake before training or competition can support better performance and faster recovery.
My thoughts: The approach taken here is what’s interesting. Using real-life measures of fatigue—like how quickly heart rate returns to normal—is a much better measure of short-term recovery than measuring muscle protein synthesis in a lab. This is why the study ranks highly in my mind. It also reinforces something we’ve seen time and again: upping your protein intake pre-training works. Adding something like Blonyx Egg White Protein Isolate before training is ideal because it’s a real-food option that won’t leave you feeling heavy or dealing with GI issues mid-session
Omega-3s Could Help Speed Up Your Recovery
This narrative review investigated whether omega-3 fatty acids, like those found in fish oil, can aid in reducing muscle soreness and speeding up recovery post-exercise. Omega-3s have been shown to reduce inflammation, protect muscle cells from damage, and lower pain signals after intense workouts. The review found that omega-3s may be beneficial, especially for individuals new to training or those taking higher doses consistently. However, when it comes to maintaining strength or avoiding performance drops post-exercise, the results are mixed. While some studies show small benefits, others indicate little to no impact.
My thoughts: This is a narrative review, so there's an emphasis on opinion, but this doesn't mean it should be dismissed. It wouldn't be published without the authority, reasoning, and conclusions being scrutinized. I think their overall conclusion echoes my thoughts exactly. Omega-3s may work, but the research is patchy, so my guess is the impact is minimal.
Dark Chocolate Aids Female Athlete Recovery and Reaction Times
This study explored whether eating dark chocolate could help female CrossFit athletes perform better and recover faster across different phases of their menstrual cycle. Athletes consumed 30g of 85% dark chocolate daily for three days during key menstrual phases, including PMS. Results showed improvements in workout performance and mental focus, especially during PMS—a time when many women typically feel less strong or sharp. Muscle soreness also decreased, particularly during the luteal phase. While grip strength remained unchanged, the dark chocolate seemed to support better recovery and sharper reaction times. This suggests that a small, daily dose of dark chocolate may be a simple, natural aid for women navigating hormonal fluctuations in training.
My thoughts: The surge in studies on female athletes continues. This one will be welcomed with open arms by my Olympic weightlifter wife as she gears up for nationals.
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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