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Blonyx Blog
New training and nutrition resources every week, plus simple summaries of the latest sports science and what it means for you.
New this week
Three new studies on what happens before the hard effort: how a mentally draining day takes the edge off your power and sprint capacity, why the best warm-up depends on what you're about to do, and when core training actually improves speed and jumping.
Read articleThis week's Research Update looks at whether time-restricted eating can trim body fat without costing performance, why an inconsistent bedtime may hit recovery hardest after you...
Read articleYour season is done. Here's what the research says happens when you stop, and how to rest without starting from scratch.
Read articleAll articles
Three new studies on what happens before the hard effort: how a mentally draining day takes the edge off your power and sprint capacity, why the best warm-up depends on what you...
Read articleThis week's Research Update looks at whether time-restricted eating can trim body fat without costing performance, why an inconsistent bedtime may hit recovery hardest after you...
Read articleYour season is done. Here's what the research says happens when you stop, and how to rest without starting from scratch.
Read articleThis week’s Research Update looks at what really causes runner’s high, how caffeine can help performance while hurting sleep, and why long-distance cramps may have less to do wi...
Read articleMost 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 ...
Read articleThis 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...
Read articleFeeling 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 your b...
Read articleThis 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 ...
Read articleRun 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 before.
Read articleThis 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 th...
Read articleYou 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-stra...
Read articleThis 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...
Read articleNewest first · 12 more each time
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