Welcome to my weekly summary of the latest research from the world of sports science!
Every athlete’s body responds differently—but the right strategy can make a big difference. This week’s research covers three angles on performance: why carb strategy matters more than quantity, how beetroot juice can reduce soreness and boost strength at altitude, and how plant-based athletes can plug nutrient gaps without compromising recovery or strength—read on!
Smarter Carb Intake Boosts Energy and Recovery
This study explored how endurance athletes can get more out of their carbs—not by eating more, but by being smarter about how, when, and what types of carbs they take in. Researchers outlined six key ways athletes can personalize their carbohydrate intake strategy to boost performance and reduce gut issues. Some of these included:
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Mixing glucose and fructose helps your body absorb and use carbs faster during long efforts.
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Pairing carbs with protein, sodium, or caffeine can further improve endurance and recovery.
Training the gut to handle higher carb doses can reduce the risk of nausea or bloating mid-race. -
Adjusting for gender, menstrual cycle, stress, or altitude allows athletes to fine-tune their intake for better energy use and recovery in different conditions.
Overall, smarter, more personalized carb fueling strategies—not just higher quantities—lead to better energy, performance, and fewer stomach issues for endurance athletes. The authors also noted that wearable tech like glucose monitors can help athletes track their body’s response to fine-tune what works best.
My thoughts: I recently chatted with elite Canadian runner Rob Watson, and we agreed—every athlete is unique. This review backs that up. Top Up 100, for example, uses a 2:1 glucose-to-fructose ratio to support faster absorption, while Blonyx Egg White Protein Isolate includes organic cane sugar to help replenish glycogen and support muscle repair during recovery. Start with one strategy at a time. This is real-world sports science in action. Want to hear more from Rob? Check out our interview on Running with Purpose and Passion.
Beetroot Juice Boosts Strength and Eases Climber Soreness
This study tested whether a single dose of beetroot juice could help climbers perform better and recover faster at high altitude. Participants consumed beetroot juice before hiking to 3,720 meters. The results showed improved aerobic capacity, leg strength, flexibility, and even grip strength. Calf muscle soreness was also reduced 24 hours after the climb. While soreness in other areas didn’t change much, beetroot juice clearly supported both performance and recovery under demanding conditions.
My thoughts: This lines up with the growing body of research on beet juice as a natural performance enhancer. It’s also easy to test on yourself. Want to try the same product used in this study? Grab a box of Beet It Sport Nitrate 400.
Supplements Fill the Gaps in Vegan Diets
This study looked at how vegan athletes can stay healthy and perform at their best by using targeted supplements. While plant-based diets offer many benefits, they can fall short on key nutrients like B12, iron, creatine, and omega-3s. The review highlighted creatine as especially important for supporting strength and recovery in vegans, who naturally have lower levels. It also found that beta-alanine can help reduce muscle fatigue during high-intensity efforts, and that nitrate-rich beet juice improves endurance by enhancing blood flow and oxygen use. With the right support, athletes on plant-based diets can perform just as well as their omnivorous peers.
My thoughts: Most supplements today are vegan-friendly, aside from animal-based proteins. If I were vegan, I’d focus on the ones you can’t get as easily from food—like omega-3s, HMB+ Creatine, and Beta Alanine. A high-nitrate beet juice like Beet It Sport Nitrate 400, would also be on my list for performance boosts. The rest I’d aim to get from whole foods.
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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