Welcome to my weekly summary of the latest research from the world of sports science!
Nutrition affects far more than just performance, and these three studies explore whether creatine truly poses any safety risks, whether beetroot supports brain health over time, and how overall diet quality influences muscle mass, inflammation, and recovery. This week’s research highlights how smart nutrition supports both performance and long-term health—read on!
A New Creatine Safety Review Clears Long-Standing Myths
This review examined the most common safety concerns surrounding creatine supplementation, including kidney health, dehydration, muscle cramps, gastrointestinal issues, cancer risk, and use during pregnancy. Drawing on decades of human and clinical research, the authors found no evidence that creatine harms kidney function in healthy individuals, even with long-term use. Apparent rises in blood creatinine were explained as normal by-products of creatine metabolism—not signs of kidney damage. The review also found no support for claims that creatine causes dehydration, cramps, or impaired heat tolerance; in some cases, creatine may actually help maintain body water and thermoregulation. Gastrointestinal discomfort was rare and largely limited to very large single doses. This review reinforces creatine monohydrate as one of the most extensively studied and safest supplements available for athletes.
My thoughts: This is a great overview of the latest health and safety data on creatine. Most of the fear around creatine comes from misunderstanding blood creatinine or from anecdotes that don’t hold up when you look at the actual science. The evidence is very clear: for healthy people, creatine is safe. Full stop. What’s also fun here is that the authors even cited work that I was involved in 20 years ago on creatine and maintaining body temperature—nostalgia aside, it’s a reminder of just how long this supplement has been studied and why we developed HMB+ Creatine.
The Role of Beetroot in Long-Term Brain Health
This review examined whether beetroot might support brain health, particularly in aging and neurodegenerative disease. Beetroot is rich in dietary nitrates (which increase nitric oxide in the body), along with antioxidants like betalains and polyphenols. The review summarized evidence showing these compounds can improve cerebral blood flow, reduce oxidative stress and inflammation, and support mitochondrial function. Animal studies show reduced neuronal damage and improved memory, while small human studies suggest nitrate-rich beetroot juice increases blood flow to brain regions vulnerable to cognitive decline. However, no studies have directly tested beetroot supplementation in people with Alzheimer’s disease. Beetroot is a promising but under-explored dietary approach that acts across multiple mechanisms.
My thoughts: Beetroot keeps showing up in interesting places. Most athletes know it for improving blood flow and endurance performance, but nitrate-rich supplements like Beet It Sport Nitrate 400 may also support brain health. What makes beets compelling is that they work through multiple pathways—circulation, inflammation, oxidative stress—rather than a single isolated effect. That’s usually where whole foods shine. While this isn’t evidence for treating Alzheimer’s, the case for beetroot as part of a long-term, performance-focused diet that also supports healthy aging looks pretty solid.
Whole-Food Nutrition Improves Muscle Mass and Recovery
This study examined how overall dietary patterns, not single nutrients, relates to performance, muscle damage, and inflammation in healthy young adults who exercise recreationally. Across 78 healthy young adults, researchers found that diets higher in protein, carbohydrates, and especially healthy fats were linked to greater muscle mass and better exercise performance. Those same nutrient-dense diets were also linked to a stronger anti-inflammatory profile, while diets higher in simple sugars and saturated fats showed the opposite pattern. Once muscle mass was accounted for, performance differences between men and women disappeared.
My thoughts: As athletes, we all know the basics: eat high-quality, nutrient-dense foods. But, it’s still worth asking what the research actually shows. This study found that better overall diet quality supported muscle mass and reduced inflammation. While it wasn’t done in competitive athletes, it’s a good indicator of what matters broadly. And yes, shout-out to healthy fats—that avocado might actually help your performance. The strong role of unsaturated fats here is a good reminder not to skimp on them if you want to train and recover well.
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 out there!
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