Welcome to my weekly summary of the latest research from the world of sports science!
In this week’s research roundup, we explore how creatine helps protect the brain against sleep deprivation; how CrossFit training supports better sleep, mental health, and daily habits; and how tart cherry juice improves sleep quality in elite female athletes. From brain resilience to lifestyle upgrades and recovery sleep—read on.
Creatine Protects the Brain from Sleep Deprivation
This study tested whether a single high dose of creatine monohydrate could shield the brain from the mental drain of sleep deprivation. Fifteen healthy adults stayed awake for 21 hours after taking either creatine (0.35 g/kg) or a placebo. Brain scans tracked energy markers like phosphocreatine and ATP, while cognitive tests measured memory, attention, reaction time, and problem-solving. Those who took creatine scored better on cognitive tasks, felt less fatigued, and showed healthier brain energy profiles—higher phosphocreatine-to-phosphate ratios and more stable ATP levels. Even a single dose of creatine was found to buffer the brain against the usual mental slowdown and metabolic stress that usually results from an all nighter.
My thoughts: We already know creatine supports brain health and cognitive function over time, but this shows it can also help in extreme situations. Reversing the impact of sleep deprivation—at least partially—is a whole new angle. For athletes traveling to competitions, shift workers, or anyone burning the candle at both ends, a creatine supplement, like Blonyx HMB+ Creatine, might be a simple, effective way to stay sharp when sleep isn’t an option.
CrossFit Improves Sleep, Habits, and Mental Health
This study surveyed over 150 CrossFit athletes to see how the training model impacts more than just physical fitness. Alongside improvements in strength, endurance, and movement quality, athletes reported better sleep, healthier daily habits, stronger mental health, and a deeper sense of social connection. More than half said CrossFit improved their mindset, with many crediting the community atmosphere for driving positive lifestyle changes. Injury rates were similar to other strength-based sports, suggesting that for athletes who thrive in structured, group-based environments, functional fitness groups offer meaningful benefits to both body and mind.
My thoughts: From the outside CrossFit is viewed by many as a pretentious, cult-like training program. Science has a habit of cutting through the gossip though, and this study reflects my experience as a past member of a CrossFit community: Great results, great friendships and about the same injury rate as any physically demanding sport. Its impact on social wellbeing and mental health is often overlooked, but I've seen it dramatically change people in this way... all for the good. If you’re looking for supplements that support performance, you can download our guide on how to fuel CrossFit and functional fitness.
Tart Cherry Juice Supports Deeper, More Restful Sleep
This study looked at whether tart cherry juice could improve sleep quality in elite female field hockey players after intense intermittent exercise. Nineteen athletes consumed tart cherry juice or a placebo five times over 48 hours, while their sleep was tracked. Those drinking tart cherry slept longer, woke up less, and showed deeper, more restful sleep. Interestingly, hormones like melatonin and cortisol didn’t change, suggesting tart cherry juice helps recovery through its antioxidant and anti-inflammatory effects instead. Another study on elite female hockey players confirmed these findings, strengthening the case for tart cherry juice as a recovery tool.
My thoughts: Tart cherry juice, like that found in Beet It Regen Cherry+, improves real‑world sleep quality—and that can translate to better recovery between hard sessions or race stages. Maybe this is part of why so many Tour de France riders swear by it: better sleep means better recovery, and better recovery means better performance.
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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