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:

• Does creatine work without training?
• Can omega-3s actually improve recovery?
• Why vitamin D matters more in winter

 

Does Creatine Still Work Without the Training?

This study examined the effects of creatine supplementation on performance outcomes and found that while creatine increases phosphocreatine availability (supporting rapid energy production), its benefits are most meaningful when paired with training. On its own, creatine may produce small improvements in high-intensity efforts, but it does not meaningfully drive adaptation without a training stimulus.

My thoughts: This aligns with how creatine actually works. It supports short bursts of high-energy output like sprints, lifts, and jumps, but it’s not doing the work for you. The real benefit comes when that extra output is layered onto training over time. Creatine doesn’t replace training, but it slightly upgrades it, especially when paired with HMB to support recovery afterwards.

 

The Real Role Omega-3s Can Play in Your Routine

This meta-analysis reviewed over a decade of studies on omega-3 supplementation and found small but consistent reductions in inflammation and muscle soreness following exercise. Effects on performance were limited, but omega-3s may support recovery by modulating inflammatory responses and muscle damage markers, particularly during periods of heavy training.

My thoughts: Omega-3s aren’t a performance booster, but do provide a marginal gain on the recovery side. If you’re training hard and consistently, small improvements in how your body handles inflammation add up over time. This is also where anti-inflammatory strategies like Regen Cherry+ fit in, supporting recovery so you can show up consistently for your next session.

Vitamin D Supports Performance, But Won’t Improve It

This study supplemented runners and non-runners with vitamin D over autumn and winter, measuring blood biomarkers and physical performance. Supplementation improved vitamin D status and supported immune-related markers, but had limited direct effects on physical performance. The results suggest vitamin D plays more of a role in maintaining general health, particularly during low sunlight months, than directly enhancing performance—but it’s still important to get enough.

My thoughts: A bit late to the party, but still useful. Vitamin D isn’t going to make you faster, but it can help keep you training consistently through the winter by supporting immune function. For runners especially, fewer interruptions from illness matter more than any marginal performance gain.

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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