Welcome to my weekly summary of the latest research from the world of sports science!
This week, we’re looking at how interval training can improve both endurance and power, two supplements that help combat sport athletes (and really, all athletes) fight fatigue, and the International Society of Sports Nutrition's latest stand on Omega-3s and their benefits—read on!
Could Six Days of Interval Training Improve Endurance and Power?
This study tested whether a concentrated six-day block of interval training could improve endurance and power output. Researchers found that even in well-trained athletes, this type of microcycle forced rapid adaptation, leading to measurable performance development. While this approach isn’t necessarily sustainable long-term, it could be an effective tool for breaking through plateaus or peaking before competitions. The study also suggests that incorporating short, high-intensity training blocks could help athletes optimize their time when traditional periodization isn’t an option.
My thoughts: Work smarter, not harder. A six-day micro cycle of interval training may be enough to drive adaptation—especially if it’s not something you do regularly. It makes sense that a concentrated shock to the system could trigger improvements. This is one I want to test out in my own training, especially with products like Blonyx Beta Alanine and Beet It Sport Nitrate 400.
Do Beta-Alanine and Sodium Bicarbonate Help Fighters Go Longer?
This study investigates how beta-alanine and sodium bicarbonate can help combat sport athletes sustain high-intensity efforts for longer periods. By buffering lactic acid buildup, these supplements reduce muscular fatigue and allow for prolonged explosive movement—critical in sports like MMA, wrestling, and boxing. The findings suggest that while creatine helps build overall power, beta-alanine and sodium bicarbonate specifically extend the ability to maintain force output over time. This combination may be particularly useful for fighters looking to improve their endurance in later rounds, where fatigue often dictates the outcome.
My thoughts: Combat sports require sustained muscular endurance, whether you’re keeping your hands up for five rounds or holding control in a grappling exchange. Beta-alanine, like found in Blonyx Beta Alanine, and sodium bicarbonate, both work to delay fatigue in fighters by buffering lactic acid buildup, and these benefits translate to just about any sport. This study confirms what many athletes already know—managing fatigue is just as important as building power!
The Latest Research on Omega-3s and Their Benefits
The International Society of Sports Nutrition (ISSN) reviewed the latest research on long-chain omega-3 fatty acids and their impact on athletic performance, recovery, and brain health. Their findings suggest that athletes may be at risk of not getting enough omega-3s, but supplementation can help. Omega-3s can improve endurance and heart function during aerobic exercise and may enhance strength when combined with resistance training, though they don’t directly increase muscle size in young adults. They can also reduce muscle soreness, support immune function, and may help protect the brain from repeated head impacts. Additionally, omega-3s are linked to better sleep, and while they are considered prebiotics, their effects on gut health in athletes need more research.
My thoughts: The ISSN has been active recently updating a few of their long standing position stands. This is interesting because it's a new one. Omega-3s are well studied for their health benefits, but for athletes the research is, in my opinion, still inconclusive. That being said, the authors on this paper are heavier hitters than I am, so it's one to be taken seriously.
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 roundups 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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