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How to quickly increase VO2max, vitamins needed by athletes and does Betaine improve CrossFit performance

How to quickly increase VO2max, vitamins needed by athletes and does Betaine improve CrossFit performance

Welcome to our weekly summary of the latest research updates from the world of sports nutrition. 

Train hard!

 

Want to increase your VO2max? Do interval training


A recent meta-analysis of nine studies involving 176 elite athletes found that high-intensity interval training (HIIT) significantly improved VO2max compared to conventional training methods, particularly when the HIIT recovery period was 2 minutes or longer and the recovery phase intensity was 40% or less. This suggests that HIIT is superior for enhancing aerobic capacity in elite athletes involved in national-level competition.

Our thoughts: Interval training is not only effective, it's also efficient. We suggest adding at least a day of all out intervals to your endurance training. (10 rounds of 1 min all out with 2 mins rest is a good starting point) 

 

Australian Scientists Identify the Most Important Vitamins and Minerals For Athletes

Blonyx multivit+

This research group from Australia suggest that athletes should ensure they get enough vitamin B, D, iron and calcium in their diets - with the addition of folate in female athletes.

Our thoughts: This is highly dependent on the athlete's overall diet, but all of these macronutrients play a vital role in athletic adaptation such as bone strength and blood oxygen carrying capacity.   

 

Betaine Improves CrossFit Performance

 

This study aimed to assess the impact of three weeks of betaine (BET) supplementation on CrossFit (CF) performance, muscle power, body composition, and hormone levels. The results showed that BET supplementation improved CF performance and increased testosterone concentration, with no significant differences observed between different BET dosages or MTHFR genotypes.

Our thoughts: The Betaine research is still young, but looking promising.  

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