Research Update: Beetroot Nitrate May Reduce Muscle Soreness for Up to 48 Hours
Beet juice helps endurance performance, but can it also improve recovery? This study had some interesting results.
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Research Update: Ketone Supplements Didn't Improve Results From an Altitude Training Camp
Do ketone supplements improve endurance training adaptations? A new study finds no added performance benefits during an altitude training block.
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Research Update: Heat Acclimation Changes Your Sweat Sodium. Should You Retest?
Heat acclimation changes how much sodium you lose in sweat, but should you sweat test again?
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6 Common Questions About Beta-Alanine, Answered
Dose, timing, tingles and more: straight answers to the six questions athletes ask most about beta-alanine, and how to get the most from it.
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How Much Fitness Do You Actually Lose in the Off-Season?
Your season is done. Here's what the research says happens when you stop, and how to rest without starting from scratch.
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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 ...
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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 your b...
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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 before.
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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...
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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 DOM...
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2025 Blonyx Holiday Gift Guide: Thoughtful Ideas for Every Athlete
Looking for the perfect holiday gifts for the athlete in your life? Our Blonyx Holiday Gift Guide has you covered! With tailored recommendations for endurance athletes, strengt...
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5 Common Questions About Paresthesia Answered (the Tingling Caused by Beta-Alanine)
Find answers to common questions about paresthesia caused by beta-alanine supplementation, covering its sensations, causes, variability among individuals, effects on performance...
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The 5 Best Minimally Processed Protein Supplement Options
Discover the 5 best minimally processed protein powders for athletes. Compare egg white, whey, casein, pea, and hemp protein by digestibility, PER, BV, and purity.
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The Supplement Stack to Maximize Your Strength and Power Output
Learn how a powerful combination of creatine, HMB, beta-alanine and protein can help you build strength, enhance power output and improve recovery, all while supporting your ath...
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How Processed Is Your Protein Powder—And Does It Matter?
Discover how protein powder processing affects performance, digestion, and health—plus why egg white isolate may be the cleanest option for athletes.
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