Welcome to my weekly summary of the latest research from the world of sports science!
This week’s research update dives into the latest findings on HMB’s role in muscle recovery, how sleep affects athletic success, and the impact of fasted training on endurance performance. Whether you’re looking for better recovery tools, or trying to maximize your rest, or looking to optimize your fueling strategy, these studies offer valuable insights to improve your athletic performance—read on!
The Latest Science on HMB for Performance and Recovery
This study provided an in-depth review of HMB (β-hydroxy-β-methylbutyrate), a supplement known for reducing muscle breakdown and improving recovery. Researchers analyzed its effects across different athlete populations, particularly in older adults, and found that HMB supplementation helps preserve muscle mass, particularly in endurance and strength athletes undergoing intense training. The study also reinforced HMB’s role in reducing post-exercise muscle soreness, improving muscle repair, and accelerating recovery times. While more research continues to refine dosage and application, HMB remains a proven tool for maintaining muscle and training at a high level.
My thoughts: This is a great new analysis on HMB. It’s one of the most well-researched supplements for reducing muscle breakdown and improving recovery, and if you're training hard, Blonyx HMB+ Creatine is one of the best ways to support strength and endurance while keeping muscle soreness at bay.
6 Sleep Improvement Strategies for Athletes
This study explored how sleep affects athletic performance, showing that poor sleep negatively impacts strength, endurance, reaction time, and injury risk. Many athletes struggle with sleep due to competition schedules, travel, and stress, which can lead to performance declines and higher chances of injury or even concussions. The research reviewed six key sleep improvement strategies, including:
-
Bright Light Therapy – Helps regulate circadian rhythms, useful for jet lag and irregular schedules.
-
Total Sleep Duration – Extending sleep with naps or longer nighttime rest improves performance.
-
Pharmacological Interventions – Short-term melatonin or sedative use can help, but should be used cautiously.
-
Post-Exercise Recovery Strategies – Methods like cryotherapy and red light therapy can improve sleep quality.
-
Sleep Hygiene – Optimizing sleep environment and habits has a significant impact.
- Education Programs – Athletes and coaches should be trained on sleep’s role in performance.
Of these, total sleep duration—extending sleep with naps or longer nighttime rest— and sleep hygiene—optimizing sleep environment and habits—were found to be the most impactful.
My thoughts: Sleep tracking is becoming more common, but how much do we actually know about optimizing sleep for performance? This study reinforces what we already suspect—poor sleep leads to worse endurance, slower reaction times, and higher injury risk. The challenge is that sleep studies often rely on self-reported data, so we still need more research. That said, prioritizing sleep should be a priority for athletes, and I recommend checking out our article on how to get better sleep.
Should You Train on an Empty Stomach?
This study examined the effects of fasted endurance training on performance. While short workouts under 60 minutes weren’t significantly affected, researchers found that longer endurance sessions suffered due to depleted glycogen stores after an overnight fast. Athletes training for prolonged efforts—like a marathon or multi-hour cycling ride—reported increased fatigue, lower energy levels, and reduced performance. Although fasted training may enhance fat oxidation, it does not necessarily improve body composition or endurance. Proper fueling before longer sessions appears essential for maintaining energy and optimizing performance.
My thoughts: I enjoy training before breakfast—I feel light and agile. That said, I rarely go over 60 minutes in the morning, and this study confirms why. Your glycogen stores are low after an overnight fast, so longer endurance sessions are going to feel rough (and probably won’t go well either).
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!
Looking for more ways to keep up with Blonyx?
Now, you can join the Blonyx Strava Club to track your progress, share training tips, and connect with athletes who share your athletic ambition.
You can also follow us on Instagram and Facebook for additional sports science information, announcements, exciting giveaways, and more!