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Female cyclist on a road through the forest

Supplement Use in Female Cyclists, Weighted Vests Improve Performance, and Does Tart Cherry Juice Actually Benefit You?

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

This week’s studies cover a gap in proven supplement use in female cyclists, the benefits of training in a weighted vest, and the effectiveness of tart cherry juice for performance and recovery—read on! 

 

The Supplement Use Patterns of Female Road Cyclists

Female cyclist on a road through the forest

This study exploring supplement use in 316 female road cyclists found that 85.1% of them use sports supplements, with pharmacies, dieticians and nutritionists being the main sources of purchase and advice. The 10 most popular supplements among the participants are sports bars (77.5%), sports gels (61.4%) and caffeine (49.1%), followed by electrolytes, vitamin complex, BCAAs, MMS, magnesium, iron and vitamin D. There was also an absence of banned substances, reflecting a low risk of doping among the participants. However, the study notes that several scientifically validated supplements, such as beta-alanine, creatine, sodium bicarbonate and dietary nitrates/beetroot juice, are not among the top 20 most frequently consumed by these cyclists. This highlights a gap in the adoption of other evidence-based options. Overall, the study offers valuable insights into the supplement use patterns of female road cyclists and identifies areas for potential education and increased use of scientifically validated supplements.

My thoughts: The cyclists in this study reported health and sports performance as the two main reasons why they take supplements, yet the only ingredient in the top 10 they consume that has solid research backing it is caffeine. This shows the need for education in the industry at all athletic levels, especially for products like Beta Alanine, HMB+ Creatine and Beet It Sport Nitrate 400.

 

Training in a Weighted Vest Can Improve Your Performance

Soccer players doing pushups while wearing weighted vests

This study examined how wearing a weighted vest during small-sided soccer games affects young players' performance. Fourteen trained soccer players, aged around 19, participated in the study, where they performed their regular soccer training either with or without a weighted vest (12.5% of their body mass) for six weeks. The players' performance in sprints, jumps, and changes of direction, as well as their aerobic and anaerobic fitness, was tested before and after the training periods. The results showed that the players who wore the vest during their training saw significant improvements in these performance areas compared to those who did not use the vest. This suggests that incorporating a weighted vest into in-season training can enhance key physical attributes in young soccer players.

My thoughts: I’ve trained with weighted vests a few times in my time as a soccer player. The best thing about them is how you feel after you've taken them off—light and springy. I put this down to just a feeling, but after reading this, I wish I’d done it more!

 

Tart Cherry Juice Does Not Boost Performance and Recovery

Tart cherries

This study investigated whether tart cherry juice, known for its antioxidants and anti-inflammatory properties, could enhance cycling performance and recovery compared to a high-glycemic sports drink (containing carbohydrates that break down quickly during digestion). Twelve recreational cyclists consumed either tart cherry juice or a sports drink twice a day for four days before and two days after a 90-minute cycling session followed by a time trial. The researchers measured various factors like performance times, energy use, muscle soreness, and recovery indicators before, during, and after the exercise. The findings revealed no significant differences between the two beverages in terms of cycling performance, energy metabolism, or recovery. Despite the beneficial properties of tart cherry juice, it did not show any advantage over the sports drink for improving exercise outcomes or recovery.

My thoughts: Tart cherry juice is yet to be convincing in the research. It's a product sold by a few brands and touted as a performance enhancer, but I say save your money.

 

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 nutrition.

– Train hard!

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