Welcome to my weekly summary of the latest research from the world of sports nutrition.
In this week’s summary:
Beta-Alanine is Very Effective for Improving High-Intensity Exercise Performance
This study examining the effects of beta-alanine supplements on high-intensity exercise in trained young men found that these supplements can significantly enhance performance. Beta-alanine helps delay fatigue by buffering hydrogen ions produced during intense workouts, increasing intramuscular carnosine levels. Researchers reviewed 18 studies involving 331 participants, all aged 18-40, and found that beta-alanine supplementation improved performance, especially during exercises lasting 4-10 minutes. Significant benefits were observed after four weeks of supplementation and with higher daily doses of 5.6-6.4 grams. These findings suggest that beta-alanine can be an effective supplement for improving exercise performance, providing valuable information for athletes and trainers.
My thoughts: Beta-alanine has been shown to enhance endurance training (e.g. 10k run time) in the past, but it's biggest benefit will be seen in those who train at a high intensity, like CrossFit athletes, team sport athletes or short to middle distance runners. The dosage data is interesting as many brands dose beta alanine at just 3g per day. Based on previous research, our Beta Alanine product is dosed at 6g per day in line with the research.
Your Performance Peaks in Your Late 20s Without Early Intervention
This study examined how athletic performance declines with age by analyzing data from elite and masters track-and-field athletes. The researchers focused on events requiring high power output: the 100-meter dash, long jump, high jump, and triple jump, using data from nearly 18,000 performances. They found that peak performance occurs around age 28 for both men and women. Performance declines linearly from the early 30s to around age 60, after which the decline follows a quadratic pattern, accelerating as athletes age further. The rate of decline varies by event and gender, with men's performance generally declining faster than women's, except in the 100-meter dash. These findings highlight the importance of early interventions to mitigate performance decline starting in the 30s.
My thoughts: A few months ago, an athlete that went to my old high school broke the masters 60m dash world record for over 45s. It was just 0.4 seconds slower than his fastest ever time that he set in his early 20s. I see more athletes competing in CrossFit and mountain biking who are in their late 30s and are still podium contenders. I don't think this research is incorrect, but I do think that a better understanding of training, nutrition, and athlete and injury management means that athletes can sometimes maintain performance way beyond their “best before” date. We wrote an article about 5 supplements every athlete should take to ensure their longevity, which is a good starting point.
Pea Protein is a Viable Alternative to Whey Protein for Muscle Gains
This study explored whether pea protein can be as effective as whey protein in enhancing muscle performance when combined with resistance training in sedentary adults. Participants were randomly assigned to either pea protein or whey protein groups and followed an 84-day training program. Results showed that both groups experienced similar improvements in whole-body muscle strength, muscle mass, and product satisfaction. Specifically, those taking pea protein saw a 16.1% increase in muscle strength, while the whey protein group had an 11.1% increase. Both supplements were safe and well-tolerated. The study concluded that pea protein is a viable alternative to whey protein for muscle gains and can be used by those with dietary restrictions or preferences.
My thoughts: Most protein supplementation studies are carried out on whey protein. It's a high quality protein and cheap to make. There are many camps who feel that whey is superior to other protein forms as it gets into the body very quickly and switches on muscle protein synthesis quicker post-training than other proteins. In my reading, I am yet to see this consistently translate into superior performance or muscle. My suggestion is to not worry about the type of protein you're getting and to just get enough of it (ideally from real-food sources). I am curious, however, what the results of this study would be when comparing a real-food protein powder like our Egg White Protein Isolate.
That’s all for this week! If you learned something new from this article and are curious to know more, head 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!