It’s also about retaining water and maintaining a balance of minerals like sodium, potassium, and magnesium that are essential to your body's physiological processes. When combined with water, electrolytes play an important role in muscle contractions, nerve function, fluid balance and just about everything else an athlete’s body needs to perform its best.
When it comes to hydration, what you eat is just as important as what you drink, and that’s where whole foods like fruits and vegetables come in.
Many of nature’s most hydrating foods are the fruits and vegetables you likely have in your fridge already. Here are some common ones with excellent hydrating properties:
While these foods are all very hydrating, it’s not always practical to be snacking or carrying them around. That’s why we developed Hydra+ to keep athletes hydrated when access to real food is limited.
It’s a powdered electrolyte drink mix made from nothing but coconut water, sea salt and fruit juices from mango and passionfruit that leverages their natural hydrating properties. It offers the convenience of sipping on water but with electrolyte and sugar levels found in the foods listed above. And it tastes damn good, too.
You can check out how Hydra+ supports your training, performance and recovery in our Hydra+ user guide for athletes.
Water is fundamental to any hydration strategy, but whole foods like fruit and vegetables play an equally important role, too. They offer levels of essential nutrients that water and any neon-coloured sports drink just can't match.
They’re packed with electrolytes and sugars that enhance water absorption and retention, supporting your performance, recovery and overall health. But drinking water is still a must, and food is not a substitute. Think of it as complementary to your water intake.
It’s often vilified by the health industry, but when consumed in its natural form, sugar accelerates and optimizes the hydration process. Together with sodium, glucose (sugar) helps facilitate the absorption of water and electrolytes into your cells. And while moderation is key, don't fear the natural sugars found in whole foods like fruit and some vegetables. They offer sustained energy release compared to the refined sugars in sports drinks and other highly processed products, so they keep you energized for longer.
Incorporating more hydrating foods into your diet is easier than you might think. And it doesn’t mean you have to be eating all the time—you can add them to what you’re already eating on a daily basis.
For example, toss in an extra handful of spinach and your favourite berries to that smoothie you start your day with, or add some cucumber and orange slices to your usual post-training snack. But don’t feel limited! You can add more hydrating whole foods to just about anything—salads, stir-fries, oatmeal and even a sweet treat like ice cream.
Simple, right? It doesn’t have to be a hassle.
Speaking of snacks, routinely taking your supplements when having a hydrating snack can be a game-changer, especially if you’re the forgetful type. For more tips on this, we wrote a guide about how to make taking your supplements a daily habit.
Hydration for athletes is about more than just drinking lots of water. And while that’s important, proper hydration is also about consuming a balanced diet that helps your body absorb more water by giving it the essential electrolytes and sugars it needs.
By embracing a more strategic, nuanced approach to hydration, one that includes plenty of hydrating whole foods like fruits and vegetables and takes advantage of innovative solutions like Hydra+, you’ll ensure you’re always ready to perform your best, no matter the circumstance.
So, to make a long story short: eat your water, but keep drinking it, too.
— That’s all for now, train hard!
]]>Train hard!
This study investigated how wearing full-leg compression garments (CGs) affects the movements and muscle coordination of runners. Twelve male participants were observed running on a treadmill at 12 km/h, both with and without CGs. The results showed that wearing CGs led to greater straightening of the knee and less bending of the hip when the foot first hits the ground. Additionally, CGs increased the straightening of the knee during the part of the run when the foot is on the ground and reduced the bending and maximum backward movement of the hip, without altering ankle movements. The study also found that CGs changed the way muscle groups work together during running, suggesting that these garments modify muscle coordination. This research provides insight into the potential performance benefits of wearing compression garments by highlighting their impact on muscle coordination and running movements.
Our thoughts: Ever wondered if and how leg compression kits like Normatech work? The science is limited, but this interesting study showed that using them changes your running biomechanics. Is this beneficial or not? We hope that the answer comes in a follow-up study.
This study addresses common questions and misconceptions about caffeine supplementation, revealing that moderate caffeine consumption does not significantly dehydrate you, can enhance fat oxidation during exercise, and improves both upper and lower body performance. While caffeine has mood-enhancing effects, excessive intake can exacerbate anxiety and disrupt sleep. The safety of caffeine is dose-dependent, with high doses being potentially lethal. Gender differences in caffeine metabolism exist, but the overall effects on performance and health are similar for both males and females. Overall, caffeine is safe when consumed in moderation and can have positive effects on exercise performance and mood.
Our thoughts: This is an excellent study carried out by the International Society of Sports Nutrition. They used science to answer just about every question athletes have ever asked about caffeine and performance, some of which include:
If you aren’t taking your supplements every day, then you’re not realizing their full effects, and you could be missing out on even greater benefits to your performance and recovery.
That’s why we’re sharing five easy things you can do to remember to take your supplements at the right time, every single day.
You probably have your phone on or near you for most of the day, so why not use it to your advantage? Set up recurring reminders to take your supplements at the same time every day.
This tip is especially useful for supplements that recommend two daily servings, like HMB+ Creatine, HMB Sport and Beta Alanine.
Over time, taking your supplements will become second nature, and you might not need the reminders anymore!
The old saying “out of sight, out of mind” exists for a reason, so don’t hide your supplements in a place where you won’t see them. That will make it much more likely you’ll forget about them.
Show them off! Be proud of your athletic ambition.
Keep your supplements in a place you’ll see them every day, like on your kitchen counter, in a cupboard you frequently open, or on your desk at work. A visual cue will go a long way in reminding you to take them.
It’ll become much easier to remember your supplements when you associate them with something else you do every day.
One of the easiest habits to link your supplements to is drinking coffee or tea. If you keep them next to your coffee or tea station, you can take them while you wait for your morning brew.
But there are tons of habits you can associate your supplements with, like brushing your teeth, having a snack or meal, or walking your dog. It’s all about what works best with your daily routine.
If you often catch yourself without your supplements when you need them, you’ll benefit from having multiple bottles or bags in the different places you frequent.
Keep some at home, at work, and in your backpack or training bag for when you’re on the go.
This method of remembering to take your supplements can be more expensive, but if having multiples on hand is what it takes for you, you can save money and be more consistent when you subscribe to recurring Blonyx orders for a 15% discount.
If you have a training buddy, whether it’s a friend or family member, remind them to take their supplements and have them do the same for you.
You might feel like you’re bugging them, but we’re sure they’ll forgive you—and maybe even thank you! By encouraging them to remain consistent, you’ll hold each other accountable, and you'll be more likely to stick to your routine. A quick text is all it takes!
Remember, building a habit takes time, so be patient with yourself. But with these simple strategies, you'll be well on your way to making supplementing your training a seamless part of your daily routine.
By setting reminders, keeping your supplements visible, linking them to other habits, having extras on hand, and using the buddy system, you’ll be much less likely to miss a dose, and you’ll maximize the benefits of your supplements.
For more information about how to build the right habits around your supplement use and the best times to take them, check out our product user guides.
— And as always, train hard!
]]>Welcome to our weekly summary of the latest research from the world of sports nutrition.
Train hard!
This study is a systematic review and meta-analysis of randomized controlled trials investigating the effects of creatine supplementation on memory performance in healthy people. The review included ten trials and found that creatine supplementation improved memory compared to a placebo, with a more significant effect in older adults (aged 66-76) than in younger individuals (aged 11-31). The dosage of creatine, duration of the intervention, sex, or geographical location of the participants did not significantly impact the results. This suggests that creatine supplementation could be a beneficial strategy for enhancing memory performance, particularly in older adults.
Our thoughts: There’s lots of research showing that creatine has positive cognitive effects. With a combination supplement like HMB+ Creatine, you’ll get the strength and power benefits of creatine, and the recovery benefits of HMB, too. Despite the cognitive effects, it’s a no-brainer!
This study examined how different recovery methods affect pain and physical ability after a resistance exercise session. Thirty-seven healthy men participated in three exercise sessions, followed by either passive recovery (sitting), active recovery (cycling at a moderate pace), or foam rolling self-massage. The results showed that foam rolling and active recovery both improved muscle strength and agility compared to passive recovery. However, only foam rolling significantly reduced pain at 24, 48, and 72 hours after exercise. This suggests that using a foam roller can help reduce post-exercise pain and enhance physical performance during recovery.
Our thoughts: Self-massage seems to fall in and out of favour with athletes and practitioners depending on how the likes of Joe Rogan or Huberman feel about it that week. Perhaps this will let the matter rest in your mind.
This study investigated the effects of listening to preferred music during active or passive rest intervals on power output and heart rate during resistance exercises, specifically barbell squats and bench presses. Fifteen moderately trained individuals participated in four experimental sessions with different combinations of rest intervals and music presence. The results showed that music had no significant impact on relative power output and heart rate during the exercises. However, there was a noticeable increase in bench press power output in the second and third sets compared to the first, and a higher heart rate during active rest compared to passive rest. Overall, the study suggests that while music may not directly influence power output or heart rate, other factors such as the type of exercise and rest interval can affect performance.
Our thoughts: While music might help you focus and get in the zone to train, the short answer is no, it won’t actually help you lift more. But keep the tunes going anyway!
]]>
CrossFit gyms, or “boxes,” are more than just places to train. They’re spaces where athletes come together to push their limits, support one another, and share their successes.
Every box has a unique story, but they all share a similar purpose: creating an inclusive community that celebrates athletic ambition.
When you step inside any box, you’ll be welcomed with open arms, whether it’s your first foray into CrossFit or you’re training for the CrossFit Games.
We wanted to share the stories of three unique boxes and their founders: Jesse Bifano of Squamish Barbell, Troy Straith of CrossFit BC, and Simon Damborg of Raincity Athletics.
So, get out there, train hard, and you’ll be rewarded—you might just find your new favourite place to hang out.
Jesse Bifano: “We opened this gym 14.5 years ago.
How I got started… My friend sent me an email and said check out this website, that was CrossFit.com.
I mean, it's still so, so damn good. It just works better than everything else.”
Troy Straith: “We got into CrossFit because it's just the most functional fitness training there is.”
Simon Damborg: “When we opened, we only ran beginners classes.
We didn't actually allow any existing CrossFitters to join because we knew we wanted to build our community from the ground up.”
Troy Straith: “We just enjoy seeing the average person walk in here and we change their lives.”
Jesse Bifano: “It felt like a piece that really drew me in for how effective it was.
You could see the results very quickly in what we were up to, and just the physical and mental challenge of it.”
Sophie Straith: “I think the best part is you see people walk in from their days and you can tell that they're a little bit down just from stress of life and everything.
And as soon as they're here, they see their friends, they just hang out together, work out together.
And by the time the hour is up, they're out and they got the big smile on their face.”
Simon Damborg: “The communities inside are awesome no matter where you come from and anything that I can do to connect those communities with each other, I'm here to do it.”
Sophie Straith: “It's been pretty cool to see all the different friendship groups that have been created here and we've had families created here, babies, everything.
It's pretty cool just to see the whole outcome of everything at the gym.”
]]>Welcome to our weekly summary of the latest research from the world of sports nutrition.
Train hard!
This study explored the effects of caffeine, taurine, and their combination on endurance cycling performance in hot and humid conditions. Twelve university students were tested with four different supplements: a placebo, caffeine, taurine, and a combination of the two, followed by a cycling test to exhaustion in a hot and humid environment (35°C, 65% humidity). The results showed that all experimental groups improved their time to exhaustion compared to the placebo group, with taurine showing the best effect. However, the combined supplementation of caffeine and taurine did not provide additional performance benefits.
Our thoughts: The research showed taurine and caffeine improved endurance performance (time to exhaustion) in hot, challenging conditions, but interestingly, taurine had more impact than caffeine.
This study investigated the effects of sodium citrate supplementation on the performance of athletes in a fitness challenge. Twenty athletes were divided into two groups: one group took a sodium citrate supplement, while the other took a placebo before completing a series of exercises. The study found that the athletes who took sodium citrate performed better in all six exercises and had lower lactate levels, which suggests that sodium citrate can help reduce muscle fatigue and improve performance by preventing the build-up of lactate in the muscles.
Our thoughts: This is a well-designed yet small study that showed sodium citrate improved endurance performance. The question remains though, is it any easier on the stomach than sodium bicarbonate, which is widely known to improve performance?
This study examined the effects of whey and soy protein supplementation on recovery after speed endurance training in male soccer players. Ten players received whey protein (WP), soy protein (SP), or a placebo (PL) in a randomized trial. Both WP and SP mitigated the decrease in high-intensity and high-speed running during training, but all groups experienced similar performance deterioration during recovery. Muscle soreness and damage markers increased equally among trials, with SP showing a faster recovery of protein carbonyls after 48 hours. The study concluded that whey or soy protein supplementation at 1.5 g/kg/day helps maintain field performance during successive speed-endurance training sessions without affecting muscle damage and redox status markers.
Our thoughts: This evidence suggests that post-training, the body will benefit from any and all protein sources. While there is some evidence that different proteins can possibly increase muscle protein synthesis faster after training, this may not translate into any actual performance benefit.
]]>Welcome to our weekly summary of the latest research from the world of sports nutrition.
Train hard!
This study explores the potential benefits of rinsing the mouth with menthol in improving exercise performance. Menthol, known for its cooling sensation, can activate cold receptors in the mouth, which may influence the brain's reward centres and reduce the perception of exertion during exercise. The review discusses various studies that have shown improvements in performance with menthol mouth rinsing, particularly in endurance exercises lasting over 20 minutes. The exact mechanisms are not fully understood, but it is believed that menthol's effects on the central nervous system play a role. Overall, menthol mouth rinsing appears to be a promising and accessible strategy to enhance performance, especially in hot conditions.
Our Thoughts: Supposedly you have receptors in your mouth that can adjust your body’s response to hot and cold conditions. If you use a menthol mouthwash, theoretically your body will be better at managing training in the heat. In fact, it seemed to work in this study, where cyclists who rinsed with menthol demonstrated higher power production in the heat than those who rinsed with water or a placebo. But one question remains… how does one create a menthol placebo?
This study looked at how taking strategic naps can affect the respiratory function of young elite athletes. They had athletes take three different tests: one without napping, one after a 25-minute nap, and one after a 45-minute nap, with at least 72 hours between each test. They measured various respiratory parameters and found that the athletes had significantly better Peak Expiratory Flow (PEF) values after the 45-minute nap compared to not napping at all. This suggests that longer naps might improve the maximum rate at which athletes can exhale, potentially boosting their respiratory performance. While other respiratory parameters did not show significant changes with different nap durations, the study highlights the potential benefits of strategic napping for young elite athletes' respiratory health.
Our Thoughts: Strategic napping could improve your performance! If the young elite athletes in the study improved their breathing performance by taking naps, you may feel inspired to catch up on some Z’s.
This study investigated how the perceived demands of upcoming soccer matches and the motivation levels of players influence their mental fatigue over a season. They studied 26 semi-professional male players during the 2020–2021 season, measuring their perceived mental fatigue and motivation at each training session, along with the perceived difficulty of the next match. The results showed that higher motivation levels were associated with lower perceived mental fatigue, while the perceived difficulty of the next match was linked to higher perceived mental fatigue. Additionally, as the season progressed, players reported lower levels of mental fatigue. The study suggests that coaches should use highly motivating training tasks when players perceive upcoming matches to be more challenging and should be cautious with strategies to manage mental fatigue, especially early in the season.
Our Thoughts: This doesn’t just apply to soccer players. The stress of a future competition you're training for could be making you feel more fatigued. The solution? Take steps to reduce pressure on yourself, and your pre-competition training should improve.
]]>The challenge is part of the fun, right?
Implementing a sports nutrition plan or improving your current plan is just one of the ways you can make your training more effective, whether your athletic ambition is to find your fitness community or compete in the CrossFit games.
Your unique training regimen and diet are important for your performance, but supplementing with the right products can give you an extra edge. So, we’re sharing the three supplements we recommend to all CrossFit athletes for improving their performance: creatine, beta-alanine and protein.
Creatine, also called creatine monohydrate, is a naturally occurring compound made by the body that’s also found in high-protein foods like meat and dairy. It plays a crucial role in the production of adenosine triphosphate (ATP), your muscle’s primary energy source for explosive, high-impact activities like weightlifting and sprinting.
Adding creatine to your sports nutrition plan increases your ATP levels, leading to improvements in your strength, power output and muscle endurance. Creatine has also been shown to help athletes better maintain focus and mental sharpness by enhancing cognitive function.
Our HMB+ Creatine combines creatine with HMB, or beta-hydroxy beta-methylbutyrate, to enhance creatine’s already impressive benefits. HMB is a metabolite of the branched-chain amino acid (BCAA) leucine, which supports muscle protein production, recovery and injury prevention. The combination of creatine and HMB helps you push harder during training sessions and recover faster afterwards, letting you achieve your athletic ambition more quickly.
Beta-alanine is a non-essential amino acid used by the body in combination with histidine to form carnosine, a dipeptide that buffers against lactic acid buildup in the muscles during exercise. Lactic acid is what causes the painful burning sensation you experience after intense or repeated muscle use.
By increasing your carnosine levels through beta-alanine supplementation, you can delay the onset of muscle fatigue and train harder for longer, improving your endurance. Carnosine also plays a role in post-training recovery since it’s been shown to have anti-inflammatory properties.
Beta-alanine is particularly beneficial for CrossFit athletes due to the high-intensity, anaerobic nature of CrossFit exercises. That’s why we make our Beta Alanine from only pure beta-alanine and recommend a higher dose than most other beta-alanine supplements do, so you see the maximum benefit to your training.
Protein is foundational for muscle tissue, supplying essential amino acids for repairing, growing and maintaining your muscles. It’s also used by the body to strengthen connective tissues, including tendons and ligaments, to improve muscle integrity and decrease the risk of injury.
While protein is a key component of any sports nutrition plan, it’s especially important for CrossFit athletes since the sport involves a mix of strength training, cardiovascular exercise and functional movements, which increases opportunities for muscle damage.
It pays to do your research before using a protein supplement as they’re usually highly processed and can have an unnatural taste, upset your stomach, and are more likely to be contaminated during the manufacturing process. Knowing this, we made Egg White Protein Isolate since egg whites are the highest-purity and most efficient protein source that exists as real, unprocessed food, making them easier for your body to digest and use for recovery.
When combined, creatine, beta-alanine, and protein offer a comprehensive range of benefits for CrossFit athletes wanting to enhance their strength, power, and endurance, no matter their athletic ambition. The synergistic effects of these three supplements can have a significant, perceptible impact on your performance and recovery.
To recall, creatine improves strength and power output by boosting ATP production, beta-alanine delays muscle fatigue and allows for longer, more intense training sessions by buffering lactic acid buildup, and protein helps your body repair, grow and maintain its muscles—all of which are crucial for the varied demands of CrossFit exercises.
If you’re curious about how to use each of these supplements or how they can fit into your existing sports nutrition plan, check out our user guides for information about our suggested dosages, timing, and tips for maximizing their benefits.
— And as always, train hard!
]]>Train hard!
This study reviewed the effectiveness of carbohydrate-electrolyte solutions as a rehydration beverage for exercise-associated dehydration. An analysis of 3485 relevant studies suggests that drinking carbohydrate-electrolyte solutions with 4-9% carbohydrate content can be effective for rehydration after exercise-induced dehydration. The study concludes that commercial carbohydrate-electrolyte drinks could be recommended for rehydration when whole foods are not available.
Our Thoughts: A carbohydrate and sodium drink is better at treating exercise-induced dehydration than water alone. The researchers concluded that they are an effective alternative when whole food isn't available. We created Hydra+, which is made from whole foods, to ensure athletes always have quick, easy access to the carbs and electrolytes they need to fuel their bodies.
This study investigated the combined effects of sodium bicarbonate and caffeine on repeated-sprint performance in trained individuals. Twenty-five participants participated in a randomized, double-blind trial where they ingested sodium bicarbonate, caffeine, both, or a placebo before performing four Wingate tests. The results showed that sodium bicarbonate and caffeine individually improved certain aspects of sprint performance compared to the placebo. However, when taken together, there was no additional benefit observed. This suggests that while both supplements can enhance performance on their own, combining them does not lead to a greater improvement in repeated-sprint performance.
Our Thoughts: There’s nothing too new here, but the study did eliminate the potential for additional benefit to taking them together. Our suggestion is to try caffeine first and be careful if adding sodium bicarbonate as it can upset your stomach.
This study examined the day-to-day training and racing approach of a professional road cyclist who achieved a podium finish in the Giro d'Italia, one of the most prestigious cycling races in the world. They analyzed training and race data covering the 152 days leading up to the Giro d'Italia, and the cyclist followed a pattern of alternating "hard days" with "easy days" during training, combining high volume with medium and high-intensity sessions. As the training load increased, the frequency of easy days also increased. During the Giro d'Italia and similar week-long races, the cyclist performed 3 to 8 consecutive days of medium and high-intensity training. The study highlights the importance of carefully structured training and racing schedules in achieving success.
Our Thoughts: Rest and recovery are critical at the elite level. It's a complete misconception that it's all about working harder when it's really more about balancing the work.]]>Sore muscles are a natural part of progress, but with the right recovery strategies, you can minimize discomfort and accelerate your body's healing process.
We believe that recovery is equally as important as training itself and that it’s often overlooked. So, in this post, we'll share five post-training recovery tips for relieving sore muscles and getting you back to your best in no time.
But what if it’s not just soreness like you initially thought, and you actually injured yourself? Well, we have something for that, too—read on.
HMB, or beta-hydroxy beta-methylbutyrate, is a metabolite of leucine, one of the three branched-chain amino acids (BCAAs). Your body uses HMB to slow muscle protein breakdown and increase new protein production, which reduces soreness.
To help your body recover faster, we suggest adding an HMB-rich supplement like HMB Sport to your sports nutrition plan, or HMB+ Creatine if you already take creatine or are wanting to improve your strength and power. This will support your muscles even on days when you don’t have time for your full recovery routine.
HMB also aids in injury recovery by slowing the progression of natural muscle loss during downtime, so skipping a few training sessions and taking time to heal won’t set you back too far.
Foam rolling and self-myofascial release with a lacrosse ball are easy, inexpensive techniques for relieving muscle tension and soreness after exercise.
Even just a few minutes of targeting key muscle groups with these tools, such as the calves, hamstrings and glutes during your post-training stretches will help break up knots in your muscles, improving blood flow and increasing your range of mobility.
And if you want to roll out those knots in style from anywhere, it’s easy to toss a Blonyx lacrosse ball in your bag.
Heat and cold have long been used to treat sore muscles, but did you know they’re more effective when used together?
Contrast therapy, or alternating between hot and cold treatments, reduces inflammation and promotes recovery in sore muscles.
Start with a few minutes of using an ice pack, taking a cold shower, or immersing yourself in an ice bath to constrict your blood vessels and reduce swelling. Then, switch to a heating pad, hot shower, or warm bath to dilate your blood vessels and increase circulation.
The contrast between hot and cold helps flush metabolic waste products from your muscles and delivers fresh oxygen and nutrients, which supports the healing process.
Massage guns, or percussion massagers, are popular among athletes for deep tissue massage and trigger point therapy. These handheld devices deliver rapid bursts of pressure to your muscles, breaking up knots, improving circulation and reducing soreness.
If that sounds familiar, it’s because they offer similar benefits to foam rollers and lacrosse balls.
You want to spend time researching something like a massage gun before purchasing one since they can get expensive. And don’t feel compelled to splash on a Theragun—there are plenty of more affordable options that will still tick all your boxes.
Electrolytes play a vital role in hydration and muscle function, meaning they’re crucial to your performance and recovery.
It’s important to top up your electrolytes after exercise to replace essential minerals like sodium, potassium and magnesium lost through sweat.
Drinking lots of water is a great start, but consider electrolyte-rich foods and beverages like bananas, coconut water and drink mixes like Hydra+ to replenish lost nutrients more efficiently.
Soreness is an inevitable part of training, but it doesn’t have to sideline your progress. By incorporating these five post-training recovery tips into your routine, you can alleviate pain, promote faster recovery and get back to training at your highest level.
Remember, recovery is just as important as the workout itself, so prioritize quality nutrition, rest and hydration to support your body's healing process.
If you’re curious to know more about how HMB and other supplements can benefit your recovery, check out our user guides for sports nutrition products.
— And as always, train hard!
]]>Welcome to our weekly summary of the latest research from the world of sports nutrition.
Train hard!
This study examined the impact of cranberry extract supplementation on the performance of trained runners. Cranberries are known for their high polyphenol and antioxidant content, and were hypothesized to enhance performance by mitigating exercise-induced free radical production. Researchers tested 14 runners at baseline, after a single dose and following four weeks of daily supplementation, and found indications of improved recovery. It appeared that chronic cranberry extract intake improved aerobic performance in a 1500-meter race by enhancing muscle re-oxygenation rates and by buffering lactate response after a 400-meter race. These findings suggest that regular cranberry supplementation may provide ergogenic benefits that improve physiological performance markers in short- and long-distance running scenarios.
Our Thoughts: Eating cranberries daily may improve your endurance performance, which is great news if you like cranberries.
This study explored how beta-alanine and carnosine, a compound formed from beta-alanine and histidine, may combat aging. Carnosine is crucial for maintaining muscle buffering capacity and averting muscle decline as we age, and it serves as an antioxidant, counteracting the buildup of harmful molecules in our bodies. Declining levels of carnosine with age lead to reduced muscle buffering capacity, which can contribute to muscle issues over time. Supplementation with beta-alanine helps replenish carnosine levels, offering benefits like improved muscle function and a potentially lower risk of degenerative diseases. Additionally, carnosine exhibits anti-inflammatory properties and may contribute to skin health, intestinal integrity and cognitive function, highlighting its potential as an anti-aging intervention.
Our Thoughts: While not training-related, this study highlights beta-alanine’s potential impact on the body as we age.
This study looked into whether there's bias in sports science research on substances or methods that might improve athletic performance, known as ergogenic aids. The researchers found that journals tend to favour publishing studies with positive results while often overlooking those with negative findings, creating a gap between what is reported and what actually happens in the studies. They also discovered inconsistencies between what is reported in the studies and the actual results regarding performance improvements. These findings suggest a need for more balanced reporting of both positive and negative results in sports science research to ensure the reliability of evidence in the field.
Our Thoughts: The public should have access to more data about supplement ingredients that don’t work since it helps companies like Blonyx decide what products to provide or not provide, and it helps athletes decide what to take or not take.
]]>This means they can have an unnatural taste, can irritate sensitive stomachs, can cause insulin spikes and are more likely to contain processing contaminants.
It’s also important to note that, as popular as they’ve become, vegan protein powders may not be favourable in the long run since all plants contain heavy metals. There’s just no avoiding it.
With all of this being said, one type of protein stands out from the rest, and for good reason—egg white protein.
Egg whites are the highest-purity and most efficient protein source that exists as real, unprocessed food, so they’re easier for your body to digest and less harsh on your digestive system.
Egg white protein is also easier for your body to use for muscle growth than other common protein sources, which we know thanks to a measurement called the protein efficiency ratio, or PER.
Egg white protein’s only shortcoming is that it’s second to whey protein in biological value (BV), a measure of how much protein absorbed from food becomes part of your body's proteins, by a little less than four percent—not enough for even the most experienced athletes to make a fuss about.
What all of that really means is that egg whites are one of the best protein sources you can eat, and your body will thank you for it.
Making our Egg White Protein Isolate is quite a simple process, and that’s the beauty of it.
Egg whites are filtered to remove the sulphur, among other things, that give eggs their “eggy” flavour. The filtered egg whites are then air-dried and made into powder.
The result is a near-flavourless egg white powder that’s chock-full of complete proteins, including all the branched-chain amino acids (BCAAs).
To be exact, there’s 20g of protein per scoop, or the equivalent of five and a half eggs' worth of egg whites.
We add just six more natural ingredients, and there you have it. There’s none of the undesirable stuff you find in other protein supplements.
See? We told you it was simple.
Now that you know how we make our protein, you should know why we make it.
Yes, we make it because the science says it has advantages over other protein sources, which certainly plays into it, but it’s a little deeper than that.
Our mission is to help as many people as possible achieve their athletic ambition.
One way we’re doing that is by providing you with clean, simple sports nutrition products made from real food that are proven to positively impact your performance.
And eggs are a real food; they give your body the fuel it needs to perform at its best, and our Egg White Protein Isolate is pretty much just egg whites.
It’s a simple proposition, but it's foundational to what we do.
If we didn’t do it like this, we wouldn’t do it at all.
And to top it all off, we made it taste like chocolate milk—so sip on that.
That’s a great question! We wish more people asked it.
The short answer is yes.
And the long answer is yes, for all of the above reasons.
— That’s all for now. Train hard!
]]>Welcome to our weekly summary of the latest research from the world of sports nutrition.
Train hard!
This study looked at the impact of beta-hydroxy-beta-methylbutyrate (HMB) on the body composition and performance of college boxers trying to lose weight quickly before a competition. The researchers found that those who took HMB could maintain their muscle mass while losing weight, compared to those who did not take the supplement. The HMB group also showed better heart rate responses during simulated matches. The study suggests that HMB supplementation during rapid weight loss may help boxers preserve muscle mass and maintain performance.
Our Thoughts: This is more evidence of HMB’s ability to aid in muscle preservation, this time in a real-world athletic setting—cutting weight before a fight. Think of all the other applications HMB can have besides boxing!
This study investigated the impact of consuming sodium citrate (CIT) before exercise on the performance of repeated sprints in soccer players. The study involved 20 male soccer players who underwent a running-based anaerobic sprint test after ingesting either sodium citrate or a placebo. Blood samples were taken and gastrointestinal symptoms were monitored, and the results showed that sodium citrate improved blood pH and bicarbonate levels before and after exercise, indicating enhanced performance. The athletes who took sodium citrate experienced improved minimum power output and percentage decrement scores. However, there were higher instances of gastrointestinal symptoms for the first 60 minutes after ingestion, but this did not continue after the first 60 minutes.
Our Thoughts: Sodium bicarbonate (baking soda) has already been shown to improve performance but comes at the expense of your gastrointestinal system. Could sodium citrate be an alternative? It's sure starting to look that way.
This study explores the physiological aspects that determine how sports nutrition supplements impact performance, considering things like how the body processes these substances and how they interact with our tissues. The researchers discuss practical factors like the ones listed below:
Our Thoughts: Human variability makes it difficult to prescribe both drugs and supplements. We always recommend fine-tuning how you take your sports nutrition supplements to get the biggest positive impact.
]]>
Why do you do it?
It’s a simple question without a simple answer.
This month, we partnered with three triathletes from the UBC Triathlon Club to answer it: Clara Buchinski, Bronte Johnston and Cassidy Donaldson.
Clara Buchinski: “Triathlon is a sense of familiarity.”
Bronte Johnston: “A break from everything else in life.”
Clara Buchinski: “It’s easy to be stagnant in your training, and triathlon forces you to become comfortable being uncomfortable.”
Bronte Johnston: “It’s hard to balance everything, but my training is a non-negotiable.”
Cassidy Donaldson: “Even when conditions are bad, I’m still going to train.”
Bronte Johnston: “As a kid, I remember seeing my first Iron Man, and I was amazed at what the human body could do.
Training is hard and by no means glamorous. But it’s who I am, it’s rewarding because running is beautiful.”
Cassidy Donaldson: “One thing I know about myself is I’m the kind of person who’s going to go all in, in everything I do. And I think that attitude of fully committing not only benefits my training but also my mental health.
I want to be this 90-year-old person who’s still doing the sport and still absolutely loving it.”
]]>Welcome to our weekly summary of the latest research from the world of sports nutrition.
Train hard!
Researchers conducted a study to investigate the impact of drinking beetroot juice on fatigue in soccer players during simulated matches. They conducted a double-blind experiment with 13 players, giving them either beetroot juice or a placebo for seven days. The players then underwent a simulated match, and their neuromuscular performance was assessed before, at halftime, and after. The results showed that compared to the placebo, beetroot juice helped to reduce the decline in muscle strength and activation during the match, suggesting that regular beetroot juice consumption may improve physical performance by decreasing fatigue in both central and peripheral aspects of the neuromuscular system.
Our Thoughts: Our Beet-It Sport Nitrate 400 is used by several Premier League soccer clubs for exactly the reason outlined in the research.
This study explored the impact of caffeine on the performance of semi-professional women's volleyball players. The researchers had eight participants undergo both caffeine and placebo conditions in a randomized crossover design. In the caffeine condition, players consumed 5 mg/kg of caffeine based on their body weight before training sessions over two weeks. Various physical performance tests, including jumps, handgrips and changes of direction, were conducted along with a well-being assessment through a questionnaire. The results showed that caffeine positively affected physical performance and reduced perceived fatigue during the week of training. The study suggests that caffeine may be beneficial for female athletes, emphasizing the need for further research on women's physical performance and well-being, especially during intense training periods.
Our Thoughts: No wonder Red Bull’s slogan is “Red Bull gives you wings.” Caffeine offers a great performance boost, but it can cause jitters in high doses and negatively impact performance.
In this study, researchers investigated if a supplement containing glycine-rich collagen peptides could improve sleep quality in physically active men experiencing sleep issues. 13 athletic males with sleep complaints participated in a seven night trial, consuming either the supplement or a placebo before bedtime. Sleep quality was assessed through various measures, including subjective diaries, actigraphy and polysomnography. The results showed that those taking the supplement had fewer awakenings during sleep and better cognitive function the morning after the seventh night compared to the placebo group. However, there were no significant effects on other sleep parameters or measures of sleepiness and fatigue. In conclusion, the collagen peptides supplement didn't impact the quantity or efficiency of sleep but appeared to reduce awakenings and enhance cognitive function in physically active men with sleep complaints.
Our Thoughts: Collagen protein contains high amounts of glycine, which is thought to improve temperature regulation at night, helping you stay asleep and remain comfortable.
]]>For athletes working to improve their endurance and strength levels, sports nutrition is a necessary component of a successful fitness regimen. When taken together, two supplements—creatine and HMB—stand out as a powerful pairing that can accelerate your progress.
Let’s get into the details of creatine and HMB, and answer the big question: What makes the duo ideal for building endurance and strength?
Creatine, also called creatine monohydrate, is a naturally occurring compound made by the body and found in foods such as meat, fish and dairy. It operates at the cellular level to ramp up adenosine triphosphate (ATP) regeneration, which provides energy to support cell functions.
Creatine is recognized as a staple in sports nutrition as one of the most effective dietary supplements for both men and women, as it offers unparalleled support during strength training. It also aids in memory and cognition, and as many athletes know, maintaining mental health is equally as important as maintaining muscle health.
HMB, or beta-hydroxy beta-methylbutyric acid (it’s a long one, we know), is derived from leucine—one of the three essential branched-chain amino acids (BCAAs).
But what is a branched-chain amino acid, anyway? Simply put, they’re essential nutrients found in protein-rich foods like meat, dairy and alfalfa. BCAAs, comprising leucine, isoleucine and valine, play a vital role in protein synthesis by supporting muscle growth and recovery.
Athletes often turn to HMB to reduce muscle damage and soreness post-exercise. In addition, HMB slows natural muscle loss during downtime, like after injury, and in aging athletes, so you can return to where you left off.
After taking a combination of creatine and HMB for about two weeks, you’ll start to notice you can go farther, train harder and perform repetitive bursts of maximum power output more easily—and it only gets better from there.
As you continue taking this pair of supplements, you’ll notice their effects become even more pronounced over time since HMB has a compounding effect on the effects of creatine.
When considering creatine and HMB supplementation, seeking a pure, high-quality product is paramount to your success. Because we know this, we created HMB+ Creatine to put athletes one step closer to achieving their ambitions. For those looking to avoid creatine, we developed HMB Sport, which reduces feelings of soreness and tiredness after physical exertion.
To realize the full potential of taking creatine and HMB, you must commit to making them part of your daily routine.
Numerous studies recommend taking approximately 5g of creatine monohydrate daily to maintain your muscles’ creatine stores and see a positive impact on your training. However, some larger athletes may require up to 10g daily to achieve the same result.
In addition, most individuals require 3g of HMB daily, ideally taken one to two hours before exercising.
If you plan to take both creatine and HMB, consider a combination product like HMB+ Creatine rather than two separate products to make sticking to your routine easier—one and done.
While creatine and HMB are generally safe and offer tremendous benefits for athletic performance and overall health, it’s important to know there are some things to consider.
When taking creatine, maintaining adequate hydration levels is vital to mitigate dehydration since it causes your muscles to retain more water than normal. Additionally, some creatine users experience mild digestive issues like stomach cramps when taking it for the first time, when taking large doses, or after a long hiatus.
As with creatine, some HMB users may experience mild digestive issues when taking it for the first time, but this can be mitigated by taking two smaller doses throughout the day rather than one larger dose.
If you have questions regarding the safety of adding creatine and/or HMB supplementation to your diet, or if you have existing medical conditions, please consult with your healthcare provider.
If you want to get the most out of your training, then yes. The combination of creatine and HMB will give you a proper head start in your pursuit of greater endurance and strength.
If you decide to supplement your training with creatine, HMB, or both, don’t forget to consider the optimal dosage, timing, and safety considerations.
We encourage you to check out our HMB+ Creatine user guide for more useful information about taking this dynamic duo of supplements.
— That’s all for now. Train hard!
]]>Welcome to our weekly summary of the latest research updates from the world of sports nutrition.
Train hard!
A detailed meta-analysis of studies on β-hydroxy-β-methylbutyrate (HMB) supplementation for athletes and active individuals found that taking 3g per day HMB for up to 3 months significantly improves endurance performance and V̇O2 max. The review included 11 studies with 279 participants, and the results showed a notable enhancement in both actual performance and physiological measurements after HMB ingestion. The findings suggest that HMB supplementation may be beneficial for individuals looking to enhance their endurance and aerobic capacity.
Our thoughts: HMB is thought to work by reducing muscle damage so that you can train harder and more frequently. These results could simply be the impact of better quality training.
This recent study involving thirty male firefighters, participants took either a combination of whey protein isolate and carbohydrate powder (ProCarb group) or the same combination with an additional 5 grams of creatine (Creatine group) over a 21-26 day period. The study aimed to assess the impact of supplementation on occupation-specific performance. The results showed that the Creatine group experienced a significant reduction in completion time for rescue and forcible entry tests compared to the ProCarb group, suggesting that adding creatine to the diet of career firefighters over a three-week period improved their performance in specific high-intensity, repetitive tasks.
Our thoughts: Creatine is an instant source of energy for muscular contraction. It increases strength and power, so it makes sense that it would help fire fighters with these attributes when needed. Creatine saves lives?
]]>This means athletes are constantly searching for anything that helps them perform better—as long as it falls within their sport's rules and regulations, that is.
For many athletes, that anything is beta-alanine. It’s safe for daily consumption, permitted in all sports, and allows them to work harder and move faster for longer.
But what exactly is beta-alanine? And why does it give an edge to athletes competing in high-intensity sports? Let’s dive in.
At its core, beta-alanine is a non-essential amino acid, meaning our bodies produce it naturally. You can also get beta-alanine from foods like meat and fish.
Most amino acids are used by the body to make proteins, but beta-alanine is used to make other chemicals in the body that lead to improved endurance and greater resistance to muscle fatigue—we’ll get deeper into that shortly.
It should be said, however, that obtaining enough beta-alanine through your diet to make a noticeable improvement in your performance can be challenging, making supplementation a practical choice for many athletes.
If you're considering beta-alanine supplementation, consider researching the proper dosage requirements to ensure you're getting enough to positively impact your performance.
At Blonyx, our Beta Alanine is dosed at 6g per day, split into two 3g doses, to help you get the most out of your training. This is the optimal dosing strategy recommended by the International Society for Sports Nutrition—you can learn more about their beta-alanine study here.
Some athletes and gym goers know beta-alanine as the cause of the itchiness or tingling felt after taking pre-workout, but it’s a bit more complex than that.
The power of beta-alanine lies in its ability to combine with the essential amino acid histidine (one the body can’t synthesize on its own and must be obtained through one’s diet) to form carnosine.
Carnosine acts as a buffer against lactic acid buildup in our muscles during exercise, and this buildup is what leads to muscle burn and fatigue.
In simpler terms, carnosine delays the feeling of weakness felt after intense muscle use, allowing athletes to push their limits and perform at a higher level for longer.
As previously mentioned, one of the standout benefits of beta-alanine is its impact on endurance.
Numerous studies, like this one from the journal Frontiers in Physiology, have found that supplementation with beta-alanine leads to greater endurance during extended physical exertion. Athletes engaging in sports that demand prolonged effort, such as long-distance running or cycling, can significantly benefit from this boost.
Reducing muscle fatigue is the other key advantage for athletes in high-intensity sports. This is especially beneficial for sports involving repeated bouts of intense effort, both in solo sports like tennis and team sports like hockey.
Additionally, athletes relying on short bursts of maximum power output, like sprinters and swimmers, can see substantial improvements from beta-alanine supplementation.
We can conclude, then, that beta-alanine is quite literally a game-changer.
Understanding beta-alanine's optimal dosage and timing is crucial to reap its full benefits.
While individual needs may vary, research bodies like the above-mentioned International Society of Sports Nutrition recommend taking 4–6 grams of beta-alanine daily, spread into 2–3 smaller doses throughout the day. Click here for more specific details about their recommended dosing strategy.
Consistency is key, and athletes should consider beta-alanine as part of their daily regimen for maximum effectiveness.
While beta-alanine is safe for most individuals, some may experience mild side effects such as a tingling sensation called paresthesia. It's essential to note that these sensations are harmless and temporary.
Beta-alanine stands out as a formidable ally for athletes engaged in high-intensity sports. Its ability to improve endurance, reduce muscle fatigue, and help athletes maximize their power output makes it useful for those striving to achieve their athletic ambitions.
If you plan to incorporate beta-alanine into your daily routine, please remember to consider the optimal dosage, timing, and safety precautions.
We encourage you to check out our Beta Alanine user guide for more useful information about taking Beta Alanine.
— That’s all for now. Train hard!
]]>Welcome to our weekly summary of the latest research updates from the world of sports nutrition.
Train hard!
Dietary nitrate, found in beetroot juice, has potential health benefits, but its impact on cognitive function is uncertain. In a study involving 44 participants, a single dose of a beetroot-based chewable supplement significantly improved memory consolidation and frontal lobe functions. While no changes were observed in certain cognitive aspects, the findings suggest that a beetroot supplement could enhance specific aspects of cognitive performance in healthy individuals.
Our thoughts: Beet juice is known for its impact on endurance performance, but cognitive function hasn't been proven yet. This is a step closer.
This meta-analysis looked at the timing of protein supplement ingestion relative to training, to update current thinking. The researchers simply stated that protein after training or at night seemed to have the biggest impact.
Our thoughts: We think the link between protein supplements and actual athletic performance is still hard to measure as most people eat a lot of protein in their diet anyway. Where taking supplements can adjust your protein production for a time after training, we're unconvinced that this has any tangible impact.
]]>Welcome to our weekly summary of the latest research updates from the world of sports nutrition.
Train hard!
Our thoughts: Research on beet juice and recovery is still in its infancy. What we like about this study is that it focuses on a specific athletic group.
This Spanish meta-analysis pooled the data from 7 studies on beta-alanine in combat sports athletes. The researchers found that the supplement significantly improved performance parameters related to strength, power, total exercise work capacity, and combat-specific factors in combat athletes. Additionally, carnosine levels increased significantly, supporting the conclusion that β-alanine could be a safe and effective nutritional ergogenic aid for enhancing sports performance in these types of athletes.
Our thoughts: Combat sports are very high intensity with athletes generating lactic acid at a high rate. The few more seconds of muscular endurance that beta-alanine can provide could provide big benefits on the competition floor
We were all wondering... and now we know. This study looked at the impact of wearing wrist wraps on CrossFit athlete wrist strength. A total of 54 people participated making it clear that no, your wrist wraps don't help your grip. Hook grip on the other hand... (pun intended)
Our thoughts: Not sure we needed a study to make this conclusion
]]>Welcome to our weekly summary of the latest research updates from the world of sports nutrition.
Train hard!
Our thoughts: Maybe we should start adding this to our HMB Sport product!
This study looked into whether cooling the palms during when doing bench press could improve performance or reduce fatigue. They tested two different temperatures (10°C and 15°C) compared to a regular temperature (28°C) but found that palm cooling didn't make any noticeable difference in how people felt during the exercise or how well they performed. So, using palm cooling doesn't seem to be a helpful strategy for making bench press workouts easier or more effective.
Our thoughts: We're more suprised that this study was carried out than we are with the results.
This review looked into whether curcumin, a compound found in turmeric, can help reduce muscle damage and soreness after exercise. They analyzed sixteen studies but found that the evidence didn't show a clear benefit for curcumin in lessening the negative effects of exercise on muscles, such as pain and inflammation. So, while curcumin is known for its anti-inflammatory properties, more research is needed to confirm if it's really effective in helping our muscles recover after a workout..
Our thoughts: Just because a compound can reduce inflammation, doesn't necessarily mean it has an application in exercise recovery.
]]>Welcome to our weekly summary of the latest research updates from the world of sports nutrition.
Train hard!
Our thoughts: Sodium bicarb has the potential to cause gastrointestinal issues, which is the only reason it's not widely adopted by the athletic community. Worth a test, just don't stray too far from a washroom.
This study looked at the impact of carbohydrate intake during exercise on endurance performance by analyzing a whopping 136 studies. The findings suggest that consuming carbohydrates during endurance exercise, especially in less trained individuals participating in longer duration tests, significantly improves performance, with a larger effect seen in time to exhaustion compared to time trials.
Our thoughts: We all know to get carbs into the system on those long runs, but the actual impact when compared to a placebo is mind-blowing
The scientists in this article theorize that there are two types of "zone" you can be in. One where things feel effortless, and one where you purposefully step up your performance when it matters most. The first is called "flow", whereas the second is called the clutch zone.
Our thoughts: Taking control over being able to get in the zone is the nirvana for athletes. Only those at the top of their game can achieve the clutch zone - the rest of us can only wonder what it feels like.
]]>Welcome to our weekly summary of the latest research updates from the world of sports nutrition.
Train hard!
Our thoughts: Interval training is not only effective, it's also efficient. We suggest adding at least a day of all out intervals to your endurance training. (10 rounds of 1 min all out with 2 mins rest is a good starting point)
This research group from Australia suggest that athletes should ensure they get enough vitamin B, D, iron and calcium in their diets - with the addition of folate in female athletes.
Our thoughts: This is highly dependent on the athlete's overall diet, but all of these macronutrients play a vital role in athletic adaptation such as bone strength and blood oxygen carrying capacity.
This study aimed to assess the impact of three weeks of betaine (BET) supplementation on CrossFit (CF) performance, muscle power, body composition, and hormone levels. The results showed that BET supplementation improved CF performance and increased testosterone concentration, with no significant differences observed between different BET dosages or MTHFR genotypes.
Our thoughts: The Betaine research is still young, but looking promising.
]]>Welcome to our weekly summary of some of the latest research updates from the world of sports nutrition. This week we discover the best way to take beet juice for strength, if low oxygen or mask-altitude training works, and what the Japan High Performance Sport centre had to say about supplementation.
Train hard!
This systematic review investigated the impact of dietary nitrate supplementation on muscle strength with training. It included 12 studies with a total of 1,571 subjects and found that you require a minimum dose of 400 mg of nitrate from beetroot juice consumed 2-2.5 hours before exercise to increase strength. These findings suggest that the appropriate dose and timing of nitrate supplementation can enhance muscle performance and efficiency during physical activity.
Our thoughts: This is what most studies on beet juice concluded in terms of impact on endurance performance (hence why we launched our Beet-It product), but this is new data for strength.
This study aimed to compare the immediate and 4-week effects of sprint training in hypoxic (low oxygen levels) conditions on the performance of team-sport players. The results showed that hypoxia significantly improved sprint performance, with a 5-week regimen maintaining the improvement better than a shorter 2-week regimen.
Our thoughts: Hypoxia training, using a mask, is nothing new in elite sport, so why don't more recreational athletes use it in their training? The results can be pretty impressive... we just hope you aren't claustrophobic.
Earlier this year the Japan high performance sport center posted this position stand identifying 6 situations where athletes would benefit from supplements outside of their recommended "real food first" approach.
They included: (1) nutrient deficiency because of personal dietary restrictions; (2) interruption of meals due to disease; (3) inaccessibility of quality food during athletic travel; (4) difficulty preparing food due to societal restrictions; (5) having a meal before, during, or after exercise is difficult; and (6) achieving targeted intake of performance-enhancing ingredients is not practical.
Our thoughts: All athletes should start with real food first. It will have more impact than any supplement. Once that adjustment is made, supplements offer a number of nutritional advantages - especially if you can find the ingredients that will have an impact. We pride ourselves on doing that research for you.
]]>When players work hard, they lose sweat – in a game on a hot day, sweat losses may reach 3 litres (L). On a cold day, though, some players will lose very little sweat. Every player’s hydration needs are different and will vary with the weather over the season. Just as general training and competition strategies should be tailored for the individual athletes in accordance with their unique needs and preferences, so should their drinking and eating choices during exercise. Players, coaches, and trainers should ‘fine tune’ these recommendations to identify their own winning formula.
Players should limit dehydration during training and matches by drinking water or a sports drink. Obvious opportunities to drink during a match include warm-up and at half time. During training, the coach or manager should organize drink breaks according to the weather and intensity of the season. Training allows opportunities for the players to get a feel for sweat rates and fluid needs so that drink practices can be adjusted accordingly. It is not necessary to drink enough to match sweat loss, but the amount of dehydration should normally be limited to loss of less than about 2% of body weight (ie, 1.0kg for a 50kg person)
The negative effects of dehydration on high-intensity performance are greater in warm environments, so drinking practices in these conditions should be upgraded to reduce the overall fluid deficit. This may include drinking at the side-line when match-play is interrupted, or having an extra drink during training sessions. There should never be a need to drink more than the sweat loss so that weight is gained during exercise. This will not help performance and is likely to cause gut discomfort.
Depletion of fuel stores can be an issue for soccer matches, especially for players in mobile positions or with a running game style. High carbohydrate strategies – fuelling up for the game and consuming extra carbohydrate during the match – have been shown to enhance performance in such players. Better intake of fluid and fuel during a game may not only keep players running further and faster in the 2ndhalf of a match, but it can also help to maintain skills and judgement when players would otherwise become fatigued. Games are often won and lost in the last minutes of the match, and fatigued players are at increased risk of injury.
The use of commercial sports drinks with a carbohydrate content of about 4-8% (4-8g/100ml) allows carbohydrate and fluid needs to be met simultaneously in most events. The intake of carbohydrate that is generally associated with performance benefits is ~20-60g per hour. Sodium should be included in fluids consumed during exercise lasting longer than 1-2 hours by individuals during any event that stimulates high salt losses. You can recognize ‘salty sweaters’ by the salt rings on their clothes at the end of a hard training session on a hot day. Players who lose a lot of salt may be more prone to muscle cramps. Adding a little extra salt to food and drinks and using a higher sodium version of sports drinks may reduce the risk of cramping for these players, but probably does not benefit other players.
Recovery after exercise is part of the preparation for the next exercise session, and replacement of sweat losses is an essential part of this process. Both water and salts lot in sweat must be replaced. Aim to drink about 1.2-1.5L of fluid for each kg of weight lost in training or matches. Drinks should contain sodium (the main salt lost in sweat) if no food is eaten at this time, but most meals will contain adequate amounts of salt. Sports drinks that contain electrolytes can be helpful, but many foods can also supply that salt that is needed. A little extra salt may be added to meals when sweat losses are high, but salt tablets should be used with caution.
Resources 1FIFA Nutrition for Football Guide: A practical guide to eating and drinking for health and performance
]]>Jenna Nestman: "The injury that took me out of contention for the games. It was life altering.
I found myself really yearning for a daily practice and finally got to the point where, like, I understood that I needed to move my body and that I'm here to move my body.
I turned my focus towards triathlon and I don't really do anything half-assed so I decided to go for it. I found that my power on the bike was pretty decent and led me to essentially hang up my goggles and my running shoes and just go for cycling.
My goal on the track was to ride internationally for Canada. Really the focus was the games. To have it so laid out and then to throw an injury into it, it shattered me. I had to rethink everything.
I think it's the everyday push to getting better and the knowing that I haven't done everything that I can.
In 2021 I'll be riding and racing for Red Truck Racing. To race internationally is definitely my goal and to get back on the track and to race for Canada in the near future. And potentially Paris 2024. I think there's so much more I can show the world."
]]>Haley Daniels: "There's such a beauty in being able to get on the water. You don't have technology with you, you don't have anything else except you, your boat, your paddle in the water.
I had shoulder surgery and I wanted to maintain my muscle and make sure that it was a quicker recovery so that's where Blonyx came in for me.
Our sport is all about going and stopping and going and stopping and finessing your way down the course. We need to be explosive but we also need to stop altogether and use the waters.
I think for prevention of injury, one of the most important things you need to focus on is your core and having a really strong center of balance.
Every day that I choose to sleep in or choose to skip a session, there's someone that can replace me. My goal is to leave a legacy and trailblaze being the first woman's canoeist ever to be in the games but at the same time I don't want to not love the journey.
Recognizing that you really love something to the point where you'll do it where it hurts your body and your mind is telling you no but you're still doing it, that's what athletic ambition is."
]]>Injuries have kind of been one of those things that I guess I've grown up with almost. Kind of the main reason, which I didn't know about until like three years ago when I found out about the tumor. I have a low bone density condition. Basically it makes it a lot easier to break something.
The last couple of years, I've been spending a lot more time in the gym than I think most mountain bike athletes do. Also just a lot of injury prevention and recovery. So I'm working pretty hard at that.
Just showing up and putting in effort at the races in my mind, you're not actually putting in the effort. You need to be doing the recovery and the training. It needs to be months of preparation to then be able to go out and actually perform the best you can.
My athletic ambition is to be a world champion. Simple as that."
]]>A focus on supplements that improve eyesight this week as data is published on the dangers of nootropics and protein for endurance athletes.
Here are the findings:
This recent review concluded that two carotenoids, lutein and zeaxanthin play an important role in enhancing visual range, especially in athletes. They improve contrast, reduce glare, and aid recovery from photostress. Increasing their levels through supplementation can lead to significant improvements in visual performance, potentially benefiting athletes and reducing the risk of certain injuries.
Our opinion: Vision is a vital component in performance and these supplements are worth trying out if you're finding visual focus a challenge.
Nootropics (supplements that improve thinking, learning and memory) have real potential for athletes, however this recent investigation found that many nootropics could land an athlete a doping charge. Many nootropics are illegal in some countries, whereas a number of nootropic combination products were found to also contain legal substances that are banned stimulants according to the World Anti Doping Agency (WADA).
Our conclusion: Nootropics is a new, evolving segment of "biohacking" that is still finding its feet. It lacks good regulation and unfortunately the un-suspecting athlete may fall fowl. Always check the banned substance and of course, read the science first.
The study compared the effects of consuming post-training protein and carbohydrates vs carbohydrate-only in well-trained male endurance athletes. The results showed that the protein-carbohydrate combination helped maintain a more favorable immune status by reducing cellular inflammation, while carbohydrate-only supplementation led to increased inflammatory markers over a 10-week training period.
Our thoughts: We aren't fans of one macro only consumption for athletes. This is more evidence that balance is better. If you are after a protein supplement, consider using a product like this, that's closer to real food in balance.
]]>Here are the findings:
This study aimed to investigate the impact of caffeine on the performance and cardiovascular parameters of resistance-trained women during and after a session of resistance exercise. The research, involving eleven female participants, found that caffeine had no additional effects on exercise performance, hemodynamics, autonomic modulation, or arterial stiffness compared to a placebo. This suggests that caffeine ingestion prior to weight training has no influence exercise performance or have adverse cardiovascular effects in women.
Our conclusion: Caffeine is great for endurance, but a bit useless for strength... at least if you're a woman.
This study looked at how taking protein supplements for a year, along with or without exercise, affects muscle health in older people. They tested different groups, including those taking carbohydrates, collagen protein, whey protein, or doing resistance training with whey protein. The findings showed that these interventions didn't make a big difference in how their muscles work or the the size of their muscles.
Our conclusion: Protein shakes offer convenience in good nutrition, but those eating well who aren't really pushing their training won't see any benefits from just the protein.
This just-published review analyzed the effects of dietary nitrate supplements (beet juice) on the performance of resistance exercises like squats and bench press. They examined multiple studies and found that nitrate supplements appeared to improve the number of repetitions performed, as well as mean power and velocity during these exercises. However, they didn't seem to have a significant impact on peak power or velocity. More research is needed to better understand the full effects of nitrate supplementation on resistance exercise performance, especially with varying doses and different exercises.
Our thoughts: Beet juice is well known to improve muscular endurance so this makes sense, but we think the benefits on strength are probably small.
]]>