Welcome to my weekly summary of the latest research from the world of sports science!
This week’s sports science research roundup explores why beta-alanine isn’t a true pre-workout supplement, how body composition changes in lean mass and fat drive performance development, and why ultra-endurance athletes could benefit from additional vitamin D to protect bone health—read on.
You Should Stop Treating Beta-Alanine as a Pre-Workout
This study tested how different ways of taking beta-alanine—standard daily doses, slow-release tablets, or one big pre-workout hit—affected muscle carnosine levels in trained athletes. While many use beta-alanine as a pre-workout ingredient, its real benefit comes from consistently increasing carnosine in the muscles over time—helping buffer acid buildup during high-intensity exercise.
Muscle biopsies confirmed what the research has shown for years, that beta-alanine only works if you take it consistently over time. Despite giving some people tingles, known as paresthesia, a one-off pre-workout dose won’t boost performance—it simply doesn’t raise muscle carnosine levels quickly enough. Researchers recommend fragmented dosing to optimize strength and power outcomes.
My thoughts: Beta-alanine is often misused as a pre-workout ingredient, but this study reinforces what we already know—it’s a cumulative supplement, not an acute one. To get real benefits (especially in sports like CrossFit or rowing), you need to take it daily over weeks. We recommend splitting your dose of Blonyx Beta Alanine through the day to improve uptake and reduce side effects like tingling.
There Isn’t an Ideal Running Body Composition
This study tracked 52 elite endurance athletes—runners, skiers, orienteers, and triathletes—across two training blocks. Researchers measured their body fat, lean mass, and performance markers like VO₂max and running speed. Athletes who lost fat generally improved relative oxygen uptake and performance. For women, gaining lean mass also improved results. But, there wasn’t one “optimal” body composition that predicted success—what mattered was how body composition changed in relation to performance.
My thoughts: It makes sense that carrying less fat helps endurance performance—but this study stood out because there wasn’t one ideal size or shape. What mattered most was individual progress in the right direction: those who got leaner or added functional muscle tended to improve. For female athletes especially, it reinforces that gaining lean mass is a strength—not a liability.
Ultra-Endurance Events Put Stress on Your Bones (and Vitamin D Can Help)
This study investigated how ultra-endurance exercise affects bone health—and whether vitamin D supplementation can help. Researchers found that long races and heavy training loads can throw bone metabolism off balance—reducing bone formation while increasing breakdown. Over time, this may raise the risk of bone stress injuries, especially if vitamin D levels are low. Supplementation with vitamin D appeared to help maintain healthier bone turnover and may reduce long-term risk. For athletes tackling long events, protecting bone health is just as important as fueling muscles.
My thoughts: This one surprised me. We usually think of ultra-endurance training as tough on muscles, tendons, or energy systems—but it clearly impacts bone, too. That vitamin D can help support bone recovery in these cases makes me wonder: what else could? Maybe glucosamine or chondroitin have a role here too. Either way, endurance athletes should be thinking about their bones—not just their VO₂max.
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.
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