Hey there, and welcome to my weekly summary of research from the world of sports science.

This week’s studies cover trending recovery tools like cold water immersion, massage guns, and BCAA supplements. Find out if ice baths offer benefits beyond mental toughness, how massage guns impact range of motion, and why men and women might respond differently to BCAA supplementation—read on!

 

Are the Benefits of Ice Baths Just in Your Head? 

This study reviewed the effects of cold water immersion and cryotherapy on recovery and reducing exercise-induced muscle damage in athletes. By analyzing data from athletes who underwent regular ice baths, the researchers determined that cold water therapy was the most effective for reducing muscle damage, while cryotherapy was best at relieving muscle soreness and improving neuromuscular recovery. 

My thoughts: Low-temperature therapies are all the rage right now. Having tried cold water immersion at a local recovery facility called The Cove in West Vancouver (check them out!), I can say the experience makes you feel great. My initial reaction was that the effect was more mental than physical but this excellent study is starting to change my mind—there's probably more to the ice baths than you think.

 

Can Massage Guns Really Substitute a Massage? 

This study investigated the effectiveness of massage guns, like the popular Theragun, on improving range of motion, which is a key concern for many athletes. The findings showed that a five-minute high-frequency massage significantly improved ankle joint flexibility by relaxing the myofascia—the network of connective tissue surrounding muscles. This mechanism appears to mirror that of traditional massage therapy, making massage guns a convenient alternative for maintaining flexibility and mobility between traditional massage therapy sessions for recreational athletes aiming to maintain flexibility and mobility.

My thoughts: There are a number of studies now showing that massage guns improve your range of motion just like a regular massage. However, this is the first study I have seen that tries to figure out how they work. The answer, maybe unsurprisingly, is that it relaxes the myofascia, just like a traditional massage. I personally think massage guns are great. It’s a convenient way to get more massage therapy without regular visits to the local masseuse.

 

Do BCAAs Work the Same for Men and Women?

This study looked at how recreational weightlifters responded to BCAA (branched-chain amino acid) supplementation, with findings showing clear benefits for muscle recovery, reduced fatigue, and increased strength, though with differences in effectiveness based on sex. Women experienced greater reductions in delayed-onset muscle soreness (DOMS) and fatigue, while men saw more significant strength gains. These findings suggest that while BCAAs can be an effective recovery tool, athletes may benefit from sex-specific approaches or adjusted expectations when using BCAA supplements for recovery and performance.

My thoughts: The research on BCAAs is all over the place, and personally, I'm not convinced they offer much beyond simply having enough protein in your diet. That said, this study is interesting because it shows that men and women respond differently to BCAA supplementation. Growing evidence suggests that sex differences mean women should approach supplementation slightly differently—or at least have different expectations. I believe hormonal differences are a primary reason.

 

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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