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

This week’s research roundup dives into the benefits of creatine as an essential supplement for athletic longevity, why squats are a game-changer for surfers, and how sodium bicarbonate, or baking soda, paired with other supplements, gives swimmers an endurance edge—read on!

 

Why is Creatine the Best Supplement for Athletic Longevity?

This study adds to the growing body of evidence supporting creatine’s performance and recovery benefits for aging athletes. Researchers focused on athletes over 40, finding that creatine supplementation helped maintain muscle mass, improved cognitive function, and even lowered the risk of injuries. Participants experienced improvements in strength, endurance, and physical recovery, showing that creatine can make a real difference for masters athletes competing in endurance events like triathlons or strength-based sports such as powerlifting. For recreational athletes looking to stay active and healthy as they age, regular creatine supplementation can help maintain muscle and recover faster. The study also highlighted creatine’s ability to boost muscle energy production, which supports both your body and brain, making it a go-to supplement for staying strong and sharp as you age.

My thoughts: If you have athletic ambition, creatine is a no-brainer. It’s worth trying for anyone serious about performance. A high-quality creatine product, like our Blonyx HMB+ Creatine, combines creatine with HMB, offering additional support for muscle retention and recovery. Evidence of creatine’s value to aging athletes is growing rapidly—from maintaining muscle and cognitive function to reducing injury risk. Start now. You can thank me later.

Want to Surf Like a Pro? Get Squatting!

This study examined factors influencing surfer performance, highlighting the advantages of a lower center of gravity in shorter athletes. However, the findings also showed that strength training—particularly squats—can significantly improve balance, endurance, and wave-riding ability for surfers of all heights. Incorporating leg strength exercises can help surfers optimize their technique and performance, regardless of physical build.

My thoughts: Want to improve your surfing? Be short—or start squatting. Leg strength and stability are key to riding waves like a pro!

Does Baking Soda Make You a Faster Swimmer?

This study examined how sodium bicarbonate, or baking soda—a well-known supplement for buffering lactic acid—impacts swimming performance. Competitive swimmers participated in endurance tests, and the findings showed that sodium bicarbonate delayed fatigue, improving performance. Researchers also explored stacking sodium bicarbonate with beta-alanine, caffeine, creatine, or nitrates, which could further enhance its effects. The study highlights how swimmers and other endurance athletes can tailor supplementation strategies to maximize performance.

My thoughts: Sodium bicarbonate is a great ingredient for sports performance, especially for swimmers. This study also looks into how combining it with other proven supplements like beta-alanine, caffeine, creatine, or nitrates (like those found in Beet It Sport Nitrate 400) could provide even greater performance benefits.

 

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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