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

This week’s summary covers three ways you can improve your athletic performance through supplementation and by getting out there with other athletes—read on! 

 

Probiotic and Protein Supplementation Boost Aerobic Capacity

This study explored how probiotic and casein protein supplements affect the aerobic capacity of male soccer players. Over four weeks, 44 players were divided into four groups: probiotics, casein, a combination of both, and a placebo. They were instructed to take the supplements only on training days, three times a week, and they underwent rigorous testing to measure various aerobic capacity parameters. The results showed that the combination of probiotics and casein protein significantly improved time-to-exhaustion and respiratory compensation point compared (the point during intense exercise where breathing becomes noticeably heavier as the body tries to get rid of excess carbon dioxide) to the placebo. While individual probiotic or casein protein supplementation showed some improvements, the combined supplementation had the most notable impact on enhancing aerobic performance.

My thoughts: Probiotics have been shown to improve endurance performance, likely through improving gut microbial balance, which can have all sorts of impacts on the body. The addition of protein is interesting, as probiotics may also enhance protein absorption. That being said, the link between protein and probiotics, and indeed performance, is very difficult to figure out. This is an area to follow as more research is published.

 

The New Way to Enhance Performance with Sodium Bicarbonate

This study examined the impact of sodium bicarbonate mini-tablets in a carbohydrate hydrogel on the performance of trained male cyclists during a 40km time trial. Fourteen cyclists ingested either sodium bicarbonate or a placebo before trials in a randomised, double-blind design. Sodium bicarbonate improved performance by an average of 54 seconds, increased blood buffering capacity before and during exercise, and caused minimal gastrointestinal symptoms. This suggests that sodium bicarbonate mini-tablets in a carbohydrate hydrogel can effectively enhance cycling performance with minimal side effects.

My thoughts: Sodium bicarbonate (known to most as baking soda) is well known to enhance performance... and cause intestinal stress. This study marks an advancement in the delivery system to avoid the intestinal twist, and it's a welcome one. Keep an eye out for a product based on this research.

 

Joining A Run Club Can Improve Your Running Performance

This study analyzed the performance of 206,653 London Marathon runners to understand how running club membership impacts race outcomes. The findings revealed that club members, both male and female, had significantly better marathon times, with improvements up to 40 minutes, especially notable in younger runners. Club membership also helped mitigate the decline in pace due to aging. The analysis suggests that social and collaborative aspects of club membership enhance overall performance, providing valuable insights for runners, coaches, and athletic associations.

My thoughts: Want to run a marathon? Join a run club! It's more fun than running solo and the science shows it's a performance enhancer.

 

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!