Hey there, and welcome to my weekly summary of research from the world of sports science.
This week’s research roundup explores the science behind HMB for muscle retention, why maximum-intensity intervals are key for cycling performance, and how plant-based athletes can address nutritional gaps to maintain strength and endurance—read on!
What Do Experts Say About HMB’s Role in Muscle Health?
This study updates the International Society of Sports Nutrition’s position on HMB, a compound derived from the amino acid leucine, recognized for its muscle health benefits. Researchers highlighted HMB’s ability to enhance muscle protein synthesis, reduce muscle breakdown, and minimize muscle damage, especially when consumed around exercise. These effects are particularly beneficial for beginners, aging individuals, or those recovering from injury. HMB has also been shown to improve recovery, boost aerobic performance, and preserve muscle during periods of inactivity. HMB is safe for long-term use and works best when paired with consistent exercise and balanced nutrition, making it a supplement for both athletes and non-exercising individuals.
My thoughts: The International Society of Sports Nutrition rarely publishes position stands, so this one is significant. It’s great to see the research on HMB expanding beyond athletic performance to include its ability to slow muscle loss caused by aging or injury. A high-quality product like Blonyx HMB+ Creatine combines HMB with creatine, offering added support for both muscle retention and performance.
How Intense Should Your Cycling Intervals Be?
This study explored how the percentage of a cyclist's maximal oxygen uptake (VO2max) during interval training influences performance gains. Over nine weeks, 22 well-trained cyclists completed structured interval sessions while researchers measured their VO2max levels. The findings revealed that intervals performed closer to maximum intensity led to the greatest improvements in power output, endurance performance, and VO2max itself. Cyclists who pushed themselves to their limits saw the most significant gains in speed, efficiency, and overall performance. Whether training for a road race or simply improving fitness, maximizing interval intensity could be the secret to better performance in races and beyond.
My thoughts: If you want to get the most out of your cycling interval training, you need to push as hard as possible during the intervals. This study shows that maximum intensity is where the real performance gains happen.
Are Plant-Based Diets Holding Athletes Back?
This study investigated the potential performance challenges of plant-based diets, specifically how the absence of key nutrients like beta-alanine and creatine—commonly found in animal-based foods—may impact strength and endurance. While the body can adapt to dietary changes, these nutrients play crucial roles in energy production, muscle repair, and recovery. For plant-based athletes, supplementation may help mitigate deficits. Beta-alanine, in particular, enhances stamina and endurance, making it especially beneficial for endurance athletes, while creatine supports muscle strength and recovery. The research also highlights the importance of carefully managing protein intake and meeting caloric needs on a plant-based diet, emphasizing the need for strategic dietary planning—especially for athletes in demanding disciplines like long-distance running and strength training.
My thoughts: I know many vegan and vegetarian athletes who compete at a high level, but most of them carefully manage their protein and caloric intake—and rightly so. While the body adapts well, supplementing with Blonyx Beta Alanine and Blonyx HMB+ Creatine could help plant-based athletes fill potential gaps and improve performance.
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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