How Nitrates Can Improve Your VO₂ Max and Endurance
VO₂ max is a key measure of endurance, representing the maximum amount of oxygen your body can deliver to muscles during exercise. A higher VO₂ max means more efficient energy...
Welcome to the Blonyx Blog
Check back every week for new articles and research summaries to help you optimize your training, performance and recovery.
Featured Blog Posts
Can Endurance Athletes Use Creatine to Enhance Race-day Performance?
Get our take on using creatine monohydrate while training to enhance your muscle endurance come race day.
What You Need to Know About Training in Hot Climates
Learn practical strategies and supplements to maintain peak performance in the heat and how to identify heat-related illnesses.
How to Fuel Mid-Race for Endurance Athletes
Gain essential insights on strategic mid-race fueling and hydration to boost your endurance and secure a strong finish.
All Blog Posts
The Latest on HMB, Sleep Improvement for Athletes, and Should You Fast Before Training?
This week’s research update dives into the latest findings on HMB’s role in muscle recovery, how sleep affects athletic success, and the impact of fasted training on endurance performance. Whether...
Rethinking Hydration: Real Food Electrolytes vs. Sports Drinks
Traditional sports drinks are often loaded with unnecessary sugars and excessive sodium, increasing the risk of dehydration, energy crashes, and even hyponatremia. But hydration doesn’t have to come at a...
Combining Music and Caffeine, Why Caffeine Affects Athletes Differently, and Do Energy Drinks Actually Work?
This week’s research roundup dives into all things caffeine. Learn why pairing caffeine with music could make your pre-workout coffee even more effective, how caffeine sensitivity influences performance, and whether...
6 Common Questions About Beta-Alanine, Answered
Beta-alanine is a popular supplement for athletes looking to push harder for longer in their training thanks to its role in delaying muscle fatigue and enhancing endurance. You’ve probably heard...
Can Beet Juice, Cold Water Therapy, or Wrist Wraps Actually Improve Performance?
This week’s research roundup examines the science behind popular training and recovery methods. Learn how beet juice could help post-menopausal women maintain performance, whether cold water immersion actually improves wellbeing,...
How Overtraining Holds You Back (and How to Prevent It)
Overtraining happens when your body doesn’t get enough recovery between workouts, leading to fatigue, stalled progress, and increased injury risk. While training hard is essential for improvement, pushing too much...
Can Nutrition Improve Your Endurance? The Science Behind Beets, Sauerkraut, and Yohimbine
What’s the best way to fuel endurance and recovery? This week’s research explores how beetroot juice boosts oxygen efficiency, whether probiotics from fermented foods can aid performance, and if yohimbine...
James Whiteman: More Than Strength
James Whiteman transitioned from soccer to Olympic weightlifting with a mindset rooted in strength, longevity, and continuous growth. Now competing for Team Canada at the Commonwealth Championships, James shares his...
Interval Training Boosts Endurance and Power, Two Fatigue-Fighting Supplements, and the Latest on Omega-3s
This roundup looks at how interval training can improve both endurance and power, two supplements that help combat sport athletes (and really, all athletes) fight fatigue, and the International Society...
Should Athletes Adapt Their Creatine, Caffeine, and Protein Intake Based on Physiology?
This week, we’re looking at how biological differences impact training and nutrition, why women may get a bigger endurance boost from caffeine than men, and whether omega-3s and whey protein...
4 Reasons Why You Should Take Creatine As An Endurance Athlete
Should endurance athletes take creatine? The answer is yes! While often associated with strength training, creatine has real benefits for endurance athletes—from increasing lactate threshold and sustaining a faster pace...