Hey there, and welcome to my weekly summary of research from the world of sports science.
This week’s studies cover tart cherry concentrate for cycling, the effects of probiotic supplementation on athletes, and the impact of a menthol mouth rinse on performance in the heat—read on!
Tart Cherry Concentrate Enhances Cycling Performance
This study found that Montmorency cherry (tart cherry) concentrate can enhance cycling performance, especially when consumed 90 minutes before exercise. Researchers tested both trained and recreational cyclists, having them complete a 15-km time trial after taking Montmorency cherry at different times before exercise. The results showed that trained cyclists saw the greatest performance boost when they took Montmorency cherry 90 minutes beforehand, improving their time by about 2.83%. However, recreational cyclists did not experience significant improvements. The study suggests that Montmorency cherry's beneficial effects on endurance are tied to the timing of supplementation and are more pronounced in trained athletes.
My thoughts: The research on tart cherry is a little patchy to date. Some studies show it has no impact on performance. This is a study firmly in the positive camp, and what's interesting is its larger impact on trained athletes.
Do Probiotic Supplements Improve Endurance Performance?
This study explored whether taking a probiotic supplement could improve endurance in non-elite runners during treadmill tests. Participants were given either a probiotic or a placebo for six weeks and tested on how long they could run before exhaustion. Surprisingly, runners taking the placebo saw a greater improvement in endurance compared to those taking the probiotic. The probiotic group also trained less frequently and at lower intensities than the placebo group. Both groups reported few gastrointestinal and cold symptoms, suggesting the probiotic didn’t have a significant effect on these issues. Overall, the placebo group showed better endurance, likely due to differences in training habits.
My thoughts: This study is an illustration of how hard it is to do "real world" research. In an attempt to see if probiotics impacted performance, the researchers found that the placebo group performed better than those taking probiotics. Why? Likely because they trained more. Is this a good study to evaluate probiotic efficacy? No.
Rinsing Your Mouth with Menthol Positively Impacts Performance in the Heat
This study examined how different concentrations of L-menthol, used as a mouth rinse, affect exercise performance in hot environments. Researchers tested various doses to find the best concentration for boosting performance without causing irritation. They found that L-menthol concentrations between 0.01% and 0.1% improved power output and work done, with a peak performance increase of 6-9%. However, higher concentrations (above 0.5%) were irritating and reduced performance. The study concluded that the optimal L-menthol dose for enhancing exercise in heat is between 0.01% and 0.1%, as it helps improve performance without negatively affecting body temperature or heart rate.
My thoughts: I’ve read a few studies on menthol mouth rinses and their potential to enhance performance in the heat, but didn't think much of it. Momentum is building, however. Why does it work? It could be the placebo effect at play. Perhaps a cooler breath makes the heat more bearable? This study furthers our understanding in identifying an "optimal dosing." Expect mouth wash sales to go through the roof next summer... or not.
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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