Welcome to my weekly summary of the latest research from the world of sports science!
These three studies explore what really moves the needle in performance and long-term health—from which supplements actually improve power, VO₂max, and endurance, to how fasting and baking soda (sodium bicarbonate) affect high-intensity output, and whether lifelong endurance training can meaningfully lower chronic inflammation as we age—read on.
Which Sports Supplements Improve Power, VO₂max, and Endurance?
This meta-analysis compared the most common performance supplements, including protein, creatine, beta-alanine, and HMB, to see which ones actually improve key training outcomes when taken alongside structured training. Across 30 randomized trials in trained athletes, the researchers followed peak power, mean power, VO₂max, and endurance performance.
The clearest benefits were seen for power and anaerobic performance. Protein produced the largest improvements in peak power, with creatine, beta‑alanine, and HMB also showing significant benefits. While similar patterns were seen for mean power output, none of the supplements meaningfully improved VO₂max, and protein was the only supplement studied that showed better endurance performance. Overall, the findings suggest supplements don’t raise all aspects of fitness equally—each supports very specific adaptations.
My thoughts: An excellent meta analysis on a short list of the most researched supplement ingredients on the market. What's interesting here is that the researchers looked at different aspects of physiological performance, from endurance (VO₂max) to peak power and anaerobic power output. This creates a great, research-backed roadmap showing you which supplements will help you depending on where your physiological weaknesses are. If your limiter is power, repeatability, or high‑intensity output, HMB+ Creatine, Beta Alanine, HMB, and a clean protein like Egg White Protein Isolate will support training adaptations. If you’re chasing VO₂max, the answer is still training—not just supplements.
Taking Baking Soda on an Empty Stomach
This study tested how a 14-hour overnight fast affects anaerobic performance and muscular endurance in trained men, and whether adding carbs or sodium bicarbonate to the mix changes the outcome. After fasting, researchers found that sprint performance improved by ~10% and muscular endurance by ~24%. Sodium bicarbonate boosted sprint power further (~21%) and reduced fatigue by 37%, but caused mild stomach discomfort in some. Carbs didn’t help sprint power much, but they did improve endurance. Perceived effort stayed the same across all trials.
My thoughts: Evolution at work? You haven’t eaten for a while, so the body primes you for performance. That’s too simple though. It could also be a circadian rhythm event after a full sleep cycle. The takeaway: you don’t need breakfast to hit high-intensity training in the morning. Change the focus to endurance, though, and I bet the results flip—lower glycogen would likely hurt performance. As for the baking soda… no surprises there, except maybe for the participants whose stomachs didn’t handle it well.
Masters Athletes Have Less Inflammation Than Their Peers
This study analyzed 17 trials comparing older, lifelong athletes with other people their age who don’t train consistently or at all. Masters athletes had lower levels of inflammation in general, including much lower CRP (a marker linked to disease risk) and higher levels of IL-10, which helps fight inflammation). These benefits were strongest in endurance athletes and men. However, lifelong training didn’t prevent older athletes from having higher inflammation markers compared to much younger adults. So, while training for life helps your body stay healthier, it won’t fully turn back the clock.
My thoughts: This review highlights why aging athletes often feel younger than their peers. Staying active for decades won’t fully erase the signs of aging, but it clearly shifts your body into a healthier, more anti-inflammatory state. If you’re over 40 and training consistently, you’re already doing more than most to slow the clock—just don’t expect to have the same bloodwork as a 25-year-old. Recovery-supporting supplements like Beet It Regen Cherry+ seriously help support inflammation management, too.
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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