Each week in my Research Update, I distill the latest sports science research into practical insights to help you improve your training, performance, and recovery.
In this week's update:
- The performance benefits of sodium bicarbonate and how to use it
- Green tea extract might boost your metabolism during exercise
-
Why female athletes should consider collagen supplementation
Baking Soda Improves Sprint Power in the Heat Without Stressing the Gut
This study tested whether sodium bicarbonate (baking soda) could improve repeated sprint performance in the heat while also assessing potential gut and kidney stress. Ten recreationally trained athletes completed 20 maximal cycling sprints in a 40°C heat chamber after taking either sodium bicarbonate or a placebo. The bicarbonate group produced higher peak and average power across the session, while core temperature, heart rate, and markers of gut or kidney stress remained similar between conditions. Importantly, the supplement was taken in capsules alongside a carbohydrate-rich meal, which likely helped minimize the digestive issues often associated with baking soda.
My thoughts: I love studies like this, where researchers set out to explore one thing (gut and kidney injury risk during sprint efforts in the heat) and come away with a useful performance finding too. Baking soda as a performance aid is well established, but evidence specifically in the heat is thin. This adds to it. As always though, be careful when trying sodium bicarbonate. It is notorious for causing stomach issues, so start with the capsule and carbohydrate approach the researchers used here.
How Green Tea Extract Impacts Metabolism During Exercise
This meta-analysis combined results from nine randomized controlled trials examining the effects of green tea extract on fuel use during and after exercise. Across the studies, green tea extract increased fat oxidation during exercise and slightly increased fat burning after exercise while reducing post-exercise carbohydrate use. Most studies used doses providing 150–300mg of EGCG, the primary active compound in green tea. While the effect was statistically significant, the magnitude was relatively small, suggesting green tea may slightly shift fuel use rather than dramatically change performance or body composition.
My thoughts: Green tea increases fat oxidation during exercise, which in theory could help spare carbohydrate stores during long endurance events. But the effect size is genuinely small, so I would not go in expecting dramatic changes. It is also worth noting that high doses of EGCG above around 800mg per day have been associated with liver damage, so keep doses sensible. That said, trying it is inexpensive and easy, and if sparing a small amount of glycogen is interesting to you, it is worth experimenting with.
Collagen Helps Protect Bones in Female Endurance Athletes
This study examined whether four weeks of collagen peptide supplementation could influence bone turnover and inflammation in female distance runners. Twenty-two runners averaging more than 56km per week consumed either 20g/day of collagen peptides or a placebo. Compared with placebo, the collagen group showed increased levels of a key marker of bone formation along with reductions in markers linked to inflammation and bone breakdown. The findings suggest collagen supplementation may help support bone health during periods of high running volume, when stress fracture risk is elevated.
My thoughts: The research on collagen protein has mostly centred on skin aging and joint health in osteoarthritis, so seeing a meaningful bone formation signal in a group of female distance runners is genuinely interesting. Bone health is a major issue for aging female athletes, and stress fractures are a real performance and health concern for high-mileage runners. This strengthens the case for adding collagen to the diet, particularly for women running high volumes. Who votes for us developing a collagen product?
That’s all for this week.
If you learned something new and are curious to know more, check out more articles and my growing list of weekly Blonyx Research Updates 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.
— That's all for now, train hard!
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