Welcome to my weekly summary of the latest research from the world of sports science!
What supplements help most when you’re already training at the top of your game? This week’s research roundup looks at what works (and what doesn’t) in elite athletes, why creatine and beet juice offer distinct but complementary benefits for performance and recovery, and how much strength you lose due to poor sleep—read on.
What Supplements Should You Take You’re Already Performing at an Elite Level?
This systematic review analyzed 46 randomized controlled trials involving 928 elite athletes across endurance, strength, and team sports to determine which supplements actually improve performance at an elite level—where training is already maximized and marginal progress matters.
Only a few supplements consistently improved performance in elite athletes: caffeine, nitrates, and beta-alanine. Supplements like creatine monohydrate and sodium bicarbonate showed mixed or inconsistent results at the elite level, possibly due to ceiling effects or variability in training and diet. It is notable that most studies like these are still focused on men, and more sport-specific data is needed.
My thoughts: There are thousands of studies testing supplements in the general population—but very few focus on elite athletes. This review shows that even at the highest level, some supplements still make a measurable difference: caffeine, beta-alanine, and nitrates in particular. This is not to say that taking something like Blonyx HMB+ Creatine won’t still benefit you at the elite level—because it will—but you’ll need to continue taking it as usual to stay at the top of your game.
Beet Juice and Creatine Have Unique Effects on Strength and Oxygen Use
This study compared the acute effects of beetroot juice and creatine on maximal strength, muscle oxygenation, and autonomic regulation (the body’s control of involuntary functions like heart rate and breathing) during resistance exercise. In a randomized, crossover trial, active young men performed an incremental leg press test after taking either beet juice, creatine, or a placebo. Researchers measured strength output, heart rate variability, and muscle oxygenation with near-infrared spectroscopy.
Beetroot juice improved muscle oxygenation and autonomic recovery, while creatine had a greater effect on maximal strength. Neither supplement significantly affected both outcomes, suggesting their benefits are complementary but distinct.
My thoughts: This study compares two giants in sports nutrition—creatine and beet juice. The results reinforce what we already know: creatine helps with strength and power, while beet juice improves oxygen use and recovery. Depending on your training goals, you might benefit from taking both!
While vegans began with significantly lower muscle creatine levels, after 12 weeks of supplementation, their levels matched those of omnivores. However, neither group saw statistically significant improvements in sprint or strength performance—possibly due to the small sample size or the choice of sprint tests as the main performance metric.
Poor Sleep Can Reduce Strength by As Much As 23%
This study tested how short-term sleep restriction affects strength and metabolism in trained rats. After six weeks of maximal strength training, one group was kept awake for six hours while the other slept normally. The sleep‑restricted rats lost 23% of their maximal strength, even though muscle glycogen levels were unchanged. While this is an animal study, it supports the growing evidence that poor sleep directly affects strength and physical output—possibly by reducing your muscle's ability to access and use energy efficiently.
My thoughts: It’s rare that I include an animal study in my findings—but this one is worth it. Sleep deprivation caused measurable strength loss, likely by making the muscles less efficient at using energy. Want that PR? Start with a good night’s sleep.
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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