Welcome to our weekly summary of the latest research from the world of sports nutrition.
Train hard!
Carbohydrates and Electrolytes for Exercise-Induced Dehydration
This study reviewed the effectiveness of carbohydrate-electrolyte solutions as a rehydration beverage for exercise-associated dehydration. An analysis of 3485 relevant studies suggests that drinking carbohydrate-electrolyte solutions with 4-9% carbohydrate content can be effective for rehydration after exercise-induced dehydration. The study concludes that commercial carbohydrate-electrolyte drinks could be recommended for rehydration when whole foods are not available.
Our Thoughts: A carbohydrate and sodium drink is better at treating exercise-induced dehydration than water alone. The researchers concluded that they are an effective alternative when whole food isn't available. We created Hydra+, which is made from whole foods, to ensure athletes always have quick, easy access to the carbs and electrolytes they need to fuel their bodies.
Sodium Bicarbonate (Baking Soda) and Caffeine for Better Sprint Performance
This study investigated the combined effects of sodium bicarbonate and caffeine on repeated-sprint performance in trained individuals. Twenty-five participants participated in a randomized, double-blind trial where they ingested sodium bicarbonate, caffeine, both, or a placebo before performing four Wingate tests. The results showed that sodium bicarbonate and caffeine individually improved certain aspects of sprint performance compared to the placebo. However, when taken together, there was no additional benefit observed. This suggests that while both supplements can enhance performance on their own, combining them does not lead to a greater improvement in repeated-sprint performance.
Our Thoughts: There’s nothing too new here, but the study did eliminate the potential for additional benefit to taking them together. Our suggestion is to try caffeine first and be careful if adding sodium bicarbonate as it can upset your stomach.
The Periodization Strategies of Elite Cyclists
This study examined the day-to-day training and racing approach of a professional road cyclist who achieved a podium finish in the Giro d'Italia, one of the most prestigious cycling races in the world. They analyzed training and race data covering the 152 days leading up to the Giro d'Italia, and the cyclist followed a pattern of alternating "hard days" with "easy days" during training, combining high volume with medium and high-intensity sessions. As the training load increased, the frequency of easy days also increased. During the Giro d'Italia and similar week-long races, the cyclist performed 3 to 8 consecutive days of medium and high-intensity training. The study highlights the importance of carefully structured training and racing schedules in achieving success.
Our Thoughts: Rest and recovery are critical at the elite level. It's a complete misconception that it's all about working harder when it's really more about balancing the work.