The Protein Gap Hiding in Your Day
Most athletes think about how much protein they eat, but not where it lands throughout the day. Use this simple 60-second audit to uncover your most protein-poor meal—and learn practical...
Blonyx Blog Blonyx Blog
Check back every week for new training and nutrition resources, plus simple summaries of the latest sports science research and what they mean for you.
Check back every week for new training and nutrition resources, plus simple summaries of the latest sports science research and what they mean for you.
All Blog Posts
Blonyx Research Update: Tart Cherry's Recovery Reality Check, 5K Prep's Evidence Gap, and Sled Sprints' 10m Sweet Spot
This week’s Research Update looks at how much tart cherry really helps recovery, what actually matters for faster 5K performance, and why resisted sled sprints seem to work best over...
Active Recovery for Athletes: Benefits and Best Practices
Feeling sore and being recovered aren't the same thing, and mixing them up can cost you your next session. Here's what active recovery actually does, and how to tell when...
Blonyx Research Update: Caffeine Tolerance, Nutrition for Training in the Heat, and 5 Supplements That Just Work
This week’s Research Update looks at whether daily caffeine use blunts its race-day performance benefits, what nutrition can realistically do in extreme heat, and the five most evidence-backed performance supplements...
How to Carb Load: How Much, When, and What to Eat
Run out of glycogen mid-race and your pace, focus, and legs all go at once. Here's how to actually top up your stores beforehand, not just eat more the night...
Blonyx Research Update: HYROX's Overuse Injury Problem, Creatine for an Aging Brain, and the Ironman Run-Fade Nobody's Actually Measured
This week’s Research Update looks at HYROX injury patterns, creatine’s potential role in healthy aging and cognition, and what 70 studies reveal about why runners fade during the marathon leg...
The Hidden Cost of Training Too Close to Bedtime
You trained hard last night and expected to sleep great, but your wearable says otherwise. Recent research on nearly 4 million nights of data reveals exactly why late, high-strain sessions...
Blonyx Research Update: Protein’s Impact on Bone Health, Red Light Therapy, and Sweat Testing
This week's Research Update covers three practical recovery questions. We look at whether a post-run protein shake does anything for bone stress markers, which recovery strategy actually helps CrossFit athletes...
How Much Sodium Do You Really Need During Long Events?
Official sodium guidelines suggest 300–600mg per hour during long events, but sweat rate and sweat sodium concentration can vary up to tenfold between individuals — meaning that "one-size-fits-all" number is...
Blonyx Research Update: Creatine Gummies, Heavy Lifting for Cyclists, and the New Strength Training Rulebook
This week's Research Update is all about getting stronger. We look at whether creatine gummies deliver the same benefits as powder, whether heavy strength training actually helps cyclists who spend...
DOMS: What Actually Reduces Muscle Soreness (and What Doesn't)
You crushed leg day and felt fine after, but fast forward a day or two and you can barely sit down without bracing yourself. What happened? Delayed-onset muscle soreness, or...
Blonyx Research Update: What Hybrid Training Does to Your Body, the Boston Taper, and Protein's Big Catch
This week's Research Update covers training strategy from three different angles. We look at what high-intensity functional training like CrossFit and HYROX actually does physiologically, what training pattern predicted faster...