Welcome to my weekly summary of the latest research from the world of sports science!
Performance and recovery hinge on more than just protein and reps. This research roundup covers underfueling in CrossFit, the surprising endurance benefits of beet juice for strength work, and the lesser-known supplements like black ginger and bovine colostrum that might further support performance—read on.
Many CrossFitters Aren’t Eating Enough Carbs
This study analyzed the diets of competitive CrossFit athletes and found most weren’t eating enough carbohydrates—especially considering how much high-intensity training they do.
Researchers reviewed food logs from 91 male and female CrossFitters. The big finding? While protein intake was decent, carbohydrate intake fell short of sports nutrition recommendations—particularly among women. This matters because low carb intake can impair performance, recovery, and even increase injury risk during heavy training blocks.
My thoughts: I’m not surprised that carb intake was generally low among CrossFitters. Many athletes I know still subscribe to the "no sugar" philosophy, which goes against the research on fuel use in high-intensity training. My suggestion to CrossFitters and functional fitness athletes (or any athlete for that matter) avoiding sugar is to try reintroducing sugar from fruit into your diet around training and see what it does for your performance. It’s also why we add carbs to Egg White Protein Isolate, you need that extra fuel to support energy and recovery, not just rebuild muscle. Paired with an additional banana every day it may make all the difference.
Beet Juice Delays Fatigue and May Help You Get Stronger
This study tested whether beet juice—a source of dietary nitrates—could improve resistance training performance by enhancing muscular endurance. Participants consumed either beet juice or a placebo before performing five sets of leg extensions to failure. Those who drank beet juice were able to complete more total reps across the sets, especially in later ones when fatigue typically sets in. The beet juice didn’t increase maximum strength, but it helped their muscles last longer under load. Researchers suggest this endurance effect could indirectly support strength development over time—especially in training programs focused on volume.
My thoughts: Research on beet juice (nitrate) supplementation has mostly focused on endurance performance—and rightly so, as that’s where the biggest impact is. Strength data has been inconsistent, but this study is interesting because it suggests beet juice might indirectly support strength by improving muscular endurance. It’s plausible, but I’d say the real-world impact will be minimal. Don’t throw away your creatine just yet!
Uncommon Supplements Show Athletic Performance Benefits
This study evaluated various supplements for their effects on athletic performance. While common supplements like creatine, caffeine, beta-alanine, and carbohydrate-electrolyte solutions were affirmed, the study also highlighted less typical supplements. Bovine colostrum improved lean mass and recovery, particularly under high training loads. Melatonin helped reduce post-training inflammation and supported sleep, aiding recovery. And black ginger (Kaempferia parviflora) showed promising effects on sprint power and fatigue resistance. These findings open avenues for further research into alternative supplementation strategies for athletes.
My thoughts: While familiar supplements like creatine, caffeine, beta-alanine, and carbs with electrolytes are expected, it's intriguing to see outliers like bovine colostrum (early stage cow milk), melatonin (the sleep hormone), and Kaempferia parviflora (black ginger) making the list. These unconventional options might offer unique benefits worth exploring—are you up for it?
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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