Hey there, and welcome to my weekly summary of research from the world of sports science.
This week’s studies cover beta-alanine for improving performance, caffeine gum for improving sprint times, and dark chocolate for heart and gut health health—read on!
Beta-Alanine Extends Time to Exhaustion
This study reviewed multiple research trials to assess the impact of beta-alanine on athletic performance. Researchers found that athletes need to take beta-alanine for at least four weeks to experience notable improvements, with higher doses—between 5.6 and 6.4 grams per day—being the most effective. Their analysis confirmed that beta-alanine improves performance in high-intensity exercise lasting over 60 seconds, as it helps delay muscle fatigue by buffering lactic acid. This makes beta-alanine especially useful for activities like sprinting, rowing, and weightlifting, which involve sustained bursts of intense effort.
My thoughts: Beta-alanine is one of the most studied supplements on the market with an excellent research profile. This review adds to our understanding, showing that beta-alanine requires over 4 weeks of supplementation, with the best results seen at doses around 6g per day. Our Beta Alanine offers one of the few 6g options available, right in line with the research.
Caffeinated Chewing Gum Makes You Faster
This study explored how caffeinated gum impacts sprint performance and fatigue in athletes. Participants who chewed gum containing 3 mg of caffeine per kilogram of body weight demonstrated improved sprint times, especially in the final 100 meters of a 400-meter run, and reported feeling less fatigued compared to a placebo group. The caffeinated gum increased saliva caffeine and α-amylase levels, indicating that it boosted energy and prepared runners for quick, intense activity. This makes it an alternative to coffee and energy drinks for athletes in high-intensity sports like sprinting or weightlifting.
My thoughts: This study is another feather in the cap for caffeine gum. Would you prefer to chew gum before training, or stick to a well-timed coffee or two? No matter your preferred consumption method, consider reading our article about how caffeine improves your athletic performance.
Can Dark Chocolate Improve Your Health?
This study examined how short-term cocoa supplementation affected gut bacteria and blood lipid levels in elite male soccer players. Results showed that dark chocolate acted as a prebiotic, promoting the growth of beneficial gut bacteria, and also improved lipid metabolism, which reduces the risk of cardiovascular disease. The study also found potential anti-inflammatory benefits through an improved arachidonic acid ratio. While more research is needed to determine the ideal dose, incorporating dark chocolate into an athlete's diet could offer both gut health and cardiovascular benefits, without requiring drastic dietary changes.
My thoughts: The biggest challenge of dietary changes is getting people to stick with them, but I don't think this will be an issue when dishing out chocolate to athletes! The real question is—what is the ideal dosage to get the benefits without the weight gain?
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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