Welcome to my weekly summary of the latest research from the world of sports science!
This week's research roundup looks at how HMB supplementation aids muscle preservation in older adults, the influence of a coach's gender on verbal encouragement effectiveness, and the conditional benefits of BCAA supplementation during fasted training. These studies' insights can help you get the most out of your training—read on!
HMB Reduces Muscle Loss in Adults Over 50
This meta-analysis evaluated the impact of HMB supplementation on muscle strength in individuals over 50. Analyzing data from 21 randomized controlled trials involving individuals aged 65 and above, the study found that HMB supplementation led to significant increases in lean body mass and muscle strength compared to control groups. The recommended dosage for optimal benefits was 3 grams per day for a duration exceeding 12 weeks.
My thoughts: Make no mistake, this is a groundbreaking study. Evidence for HMB's impact on age-related muscle loss has been steadily growing, and this is the first time a meta-analysis has been carried out. A meta-analysis like this combines all published research data, providing the strongest evidence that an ingredient works and the optimal daily dosage aligns with HMB+ Creatine and HMB Sport, which each contain 3 grams of HMB. I can confidently say that if you're over 50 and intend on staying active for as long as possible, you should be taking HMB daily.
Coach Gender Influences Effectiveness of Verbal Encouragement
This study explored how verbal encouragement from coaches of different genders affects athletic performance in male and female student-athletes. Sixteen male and 16 female student-athletes performed strength tests and an 8-minute time trial under three conditions: no encouragement, encouragement from a male coach, and encouragement from a female coach. Results showed that all athletes improved with encouragement. However, female athletes performed even better when motivated by a female coach, except in the squat test, where the effect was neutral. These findings suggest that the coach's gender can influence the effectiveness of verbal encouragement, particularly for female athletes, highlighting the importance of diverse coaching staff in athletic programs.
My thoughts: This study shows the power of encouragement in athletic performance. It's fascinating to see that female athletes respond more positively to female coaches, emphasizing the need for diversity in coaching roles. Encouragement is a simple yet effective tool that can make a significant difference, especially when the coach-athlete relationship is thoughtfully considered.
Fasted Training May Enhance BCAA Effectiveness
This study investigated the effects of branched-chain amino acid (BCAA) supplementation on performance and energy metabolism during fasted training. Participants fasted for 8 hours before consuming either BCAAs or a placebo prior to exercise. The BCAA group showed some performance improvements compared to the placebo group; however, the study lacked details about the placebo composition, making it difficult to attribute benefits solely to BCAA supplementation. The study's design limitations suggest that BCAAs might be more beneficial in fasted states, but their efficacy in fed conditions remains questionable.
My thoughts: BCAA supplements are interesting because, even though there's research showing they may improve performance, they're also abundant in everyday foods. The most compelling research I've read focuses on people who have fasted—this study is similar. Participants fasted for 8 hours before training, then consumed just the BCAAs or a placebo. I don't think it's surprising that fueling the body with BCAAs versus something (they don't mention what's in the placebo, but I would say it matters greatly!) resulted in better outcomes for the BCAA group. Overall, I don't expect you'll see any performance or energy metabolism differences in someone eating breakfast versus breakfast and BCAAs. This study should have been a lot better.
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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