Blonyx Blog
Train smarter with the research.
New training and nutrition resources every week, plus simple summaries of the latest sports science and what it means for you.
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The latest from Blonyx.
Time-Restricted Eating’s Real Payoff, Why Bedtime Consistency Matters, and What Makes an Electrolyte Drink Work
This 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 your toughest training days, and what actually makes an electrolyte drink absorb better than plain water.
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.
The Real Science Behind Runner's High, Caffeine's Sleep Trade-Off, and Cramping at Long Distances
This 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...
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Research summaries, practical nutrition and athlete stories, newest first.
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.
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 ...
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...
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.
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...
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...
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...
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...
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 ath...
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.
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