Below are the 5 most popular blogs on mysportscience in 2024! Click the title to read...
In top spot this year is an older, but always popular blog on HMB. In this blog, Asker discusses the potential ergogenic effect of the supplement β-hydroxy-β-methylbutyrate (HMB); a supplement carrying very little evidence to support its popularity. The blog synthesises evidence from a review by Jakubowski et al. (2020) to highlight the effect of HMB (or lack of) on body composition and strength adaptations with resistance training.
In second place is a blog on carbohydrate ratios. For many endurance athletes, the ratio of different carbohydrates is central to their nutrition plan. Here, Asker outlines what the ‘optimal’ ratio of carbohydrates is, depending on the situation. There are many variables that determine what is optimal, such as individual tolerance and the hourly carbohydrate intake.
Another blog on carbohydrate/fuel metabolism takes third place. This blog dispels the myth around ‘switching to fat metabolism’. When it comes to fuel use, humans do not switch from one source to another; instead, the contribution of each energy source changes. The intensity and/or duration of exercise alters fuel use, but energy sources are used at the same time, just to varying amounts.
In fourth, we have a blog describing findings from a paper that had researchers and practitioners rethinking their recommendations for protein intake. Previous evidence in this area indicated regular, evenly distributed intakes of protein throughout the day was more effective for muscle building processes than an irregular, unequal pattern. However, this blog by Jorn Trommelen describes evidence from a study he published last year (Tromelen et al., 2023) that suggests ‘the anabolic response to protien... has no upper limit’.
And finally, taking fifth position is a blog outlining the potential ergogenic effect of creatine on… endurance performance. Creatine is often used in strength-based sports and may be avoided in endurance sports due to the associated weight gain. However, in this blog, Scott Forbes describes evidence behind creatine playing a beneficial role in endurance performance, particularly, if the events involve changes in pace, breakaways, or finishing kicks.
