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 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
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...
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, strength athletes, and athletes...
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, and strategies to mitigate discomfort.
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.
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 athletic performance.
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.
Infographic - The Traditional Food Pyramid vs. the Paleo Food Pyramid
Compare traditional vs. Paleo food pyramids. Learn why real‑food‑based nutrition makes more sense—and why athletes are turning to egg white protein isolate.
Infographic - The Bulletproof Diet
Explore the Bulletproof Diet to learn how swapping common, energy-draining foods for “Bulletproof” choices can boost immunity, focus, fat loss, and performance.
What Is a Protein Isolate? And Why are Egg Whites the Best One?
If you’ve shopped for protein powder, you’ve likely noticed the word isolate on some labels—and the higher price that comes with it. In this guide, you’ll learn what isolates are,...
Bonking 101: Why You Hit the Wall and How to Avoid It
Bonking—also known as “hitting the wall”—isn’t more than extreme fatigue; it’s a sudden crash in performance caused by depleted glycogen stores and low blood sugar. Whether you’re an endurance athlete...
5 New Scientific Reasons to Drink Beet Juice
Beet juice has earned its place in endurance nutrition—but new research shows it might do more than just boost VO₂ max. From helping strength athletes push through fatigue to improving...