Welcome to my weekly summary of the latest research from the world of sports science!
This week’s roundup covers the performance-boosting effects of HIIT, the safety of creatine (spoiler: it's better than you think), and what tart cherry juice actually does for sore muscles. Whether you’re a strength athlete or an endurance junkie, these takeaways can help dial in your training—read on!
HIIT Boosts Athletic Performance in Every Type of Athlete
This study explored how high-intensity interval training (HIIT) impacts athletic performance. Participants who followed HIIT protocols saw significant improvements in a variety of performance metrics—often comparable to or better than those seen with traditional endurance training. However, the study also emphasizes the importance of proper recovery to avoid overtraining and injury.
My thoughts: While evidence shows that intense workouts lead to performance gains, they should also come with a warning. Recovery is a must to avoid injury and overtraining. Working with fatigued muscles when you aren't used to it puts you at risk, and the muscle damage you'll likely experience when you start needs to be managed. That being said, incorporating CrossFit-style high-intensity sessions into my endurance training has resulted in remarkable jumps in my performance over the years. If you aren't jumping into the pain-cave once a week, you're missing out.
New Research Confirms Just How Safe Creatine Is
This study reviewed over 650 clinical trials to evaluate the safety of creatine supplementation by comparing reported side effects in people taking creatine versus those taking a placebo. Surprisingly, about 7% of those on placebo reported side effects—meaning many of the symptoms often blamed on creatine, like bloating, nausea, or muscle cramps, were just as common in those not taking it. The findings revealed no significant difference in side effect rates, reinforcing creatine’s reputation as one of the safest and most well-researched supplements on the market.
My thoughts: It’s noteworthy that reported side effects from creatine were no different than from a placebo. Creatine, like that found in Blonyx HMB+ Creatine, is one of the safest supplements available—and we’ve got the data to back that up.
Tart Cherry Supplementation Aids Recovery and Performance
This meta-analysis looked at whether tart cherry juice could help athletes recover faster after hard training or competition. Across 10 clinical trials, the results were mixed on soreness reduction, but the juice did significantly improve muscle strength post-exercise and appeared to reduce some inflammation markers. Interestingly, levels of creatine kinase (CK)—a common indicator of muscle damage—actually increased, suggesting that tart cherry juice may support recovery by accelerating the repair process rather than just minimizing damage. So while it may not completely eliminate soreness, it can still help your muscles perform better after intense sessions.
My thoughts: Tart cherry research has always pointed to its impact on both endurance and recovery. This analysis is thorough, but the conclusions are a little fuzzy. Based on the data, I’d say tart cherry juice (like in Regen Cherry+) helps boost muscle performance when you're sore. What that means long term is speculative, but in my experience, athletes who use it recover faster and progress quicker.
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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