Welcome to my weekly summary of the latest research from the world of sports science!
In this week’s research roundup, we break down the impact of dehydration on mountain biking performance (especially in the heat), why runners targeting speed and stamina should consider hill intervals, and why tart cherry juice and omega-3s stand out as two supplements proven to enhance post-exercise recovery—read on.
Even Mild Dehydration Crushes Cycling Performance in the Heat
This study tracked hydration levels and performance of 65 experienced mountain bike racers in hot Brazil competition conditions. Most athletes started the race already dehydrated, and things got worse as the race progressed. Dehydration—confirmed by drops in body weight and more concentrated blood (higher osmolality)—was linked to reduced jump performance (especially in older riders) and slower race times. While handgrip strength didn’t significantly change overall, athletes with more muscle mass had stronger grips, and stronger riders generally raced faster. Whether amateur or experienced riders, proper fluid intake isn’t just about avoiding cramps—it affects cycling strength and speed.
My thoughts: Dehydration isn’t only about cramping or fatigue—it hits power output too. Especially in hot, technical races like mountain biking, staying well hydrated can mean the difference between podium and pack. Find out more about real food hydration and how a real food electrolyte drink like Blonyx Hydra+ can help you push through to the end.
Hill Workouts Improve Running Speed and Endurance
This study tested how different uphill gradients affect running performance in 40 healthy middle-distance runners. Athletes training on steeper gradients saw the greatest improvements in top sprint speeds, stronger finishes in 800m time trials, and muscular endurance. Intermediate gradients helped, too—especially for endurance performance—but shallow inclines didn’t deliver the same benefits. So what does this mean for runners?
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Short- and middle-distance runners (800m–1500m) may benefit most from steep hill training, where power and anaerobic strength are key.
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Longer-distance runners (3000m+) might get more from intermediate hills, which improve running economy and efficiency.
For runners looking to build speed and endurance without increasing mileage, adding hill intervals could be the answer.
My thoughts: We all know hill work pays off—it forces better mechanics and builds strength. Here’s the science reminder: put in work the higher gradients, and you get more speed and stamina from your training. This is ideal for athletes training for trail races or mountain events. For runners adding intensity or volume, the right running nutrition gives your body what it needs to adapt while reducing the risk of injury or overtraining.
Tart Cherry Juice and Omega-3s Are Proven to Support Recovery
This review looked at 28 different studies on post-exercise recovery supplements, ranging from carbs and protein to vitamins and botanicals. After analyzing the findings, the researchers concluded that only two of the supplements reviewed consistently helped reduce oxidative stress and inflammation from hard training: omega-3 fatty acids and tart cherry juice. If you're training hard, consider taking tart cherry juice and omega-3s, both of which were shown to improve recovery and reduce muscle damage when taken regularly around the time of intense efforts.
My thoughts: According to this review, only two things really work to reduce inflammation and oxidative stress after brutal training: omega-3s and tart cherry juice, like that found in Beet It Regen Cherry+. That says a lot, considering how many recovery products are out there! If you’re looking for more science-backed supplements to support injury recovery and build resilience, consider HMB–which helps preserve lean muscle and promote muscle rebuilding.
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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