Hey there, and welcome to my weekly summary of research from the world of sports science.
This week’s summary of the latest sports science research explores how caffeine and carbs enhance skiing performance, the optimal creatine dose for strength development, and how running outdoors might naturally boost your Vitamin D and energy levels—read on!
Do Coffee and Carbs Improve Performance on the Slopes?
This study examined how combining caffeine and carbohydrates impacts endurance and performance in cold-weather high altitude sports like skiing. Participants consumed caffeine paired with fast-digesting carbohydrates before cycling in a hypoxic chamber—simulating 2300m altitude—and performing a high intensity endurance test. Both caffeine and glucose significantly improved endurance performance under cold conditions compared to the placebo. These results suggest that having coffee and carb-rich snack before hitting the slopes may help athletes maintain better performance in cold-weather sports like skiing—and beyond.
My thoughts: Having a coffee and a doughnut before heading out skiing will improve your performance? Count me in!
Are You Taking Enough Creatine for the Best Results?
This study confirmed that creatine supplementation combined with resistance training significantly improves muscle strength in healthy individuals, with males showing greater strength gains than female athletes, especially in upper-body exercises. The meta-analysis found that higher doses—at or above 5g/day—produced greater strength development compared to lower doses like 3g/day. Whether you’re lifting, sprinting, or just trying to stay fit, sticking to a 5g/day dose could be the key for athletes looking to maximize results.
My thoughts: It’s been a while since a meta-analysis on creatine was conducted, and this study pulls together all the latest data with no surprises. Creatine remains a highly effective way to increase strength alongside consistent training. The dosing discussion is particularly interesting, with scientists recommending larger doses of 5g/day, like that found in Blonyx HMB+ Creatine, for athletes to fully benefit from the world’s most proven supplement ingredient.
Can Running Outdoors Boost Your Vitamin D and Energy Levels?
This study revealed that running may naturally increase your Vitamin D levels, a vital nutrient for bone health, immunity, and energy production. Researchers found that recreational runners had significantly higher Vitamin D levels compared to non-runners, and while the exact mechanism isn’t clear, outdoor runners soaking up sunlight may play a role, making this a great bonus for anyone hitting the pavement or trails. Whether you’re a casual jogger or training for a marathon, it’s another reason to lace up your shoes for a run outside.
My thoughts: I love it when research discovers something unintentionally. After all, that’s how antibiotics were discovered. Having another reason to get out there and run is a win for everyone!
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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