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.
Why Your Warm-Up Matters More Than You Think
Learn why warming up is one of the most overlooked performance tools for athletes. This guide breaks down the science of warm-ups, how they improve performance, reduce in...
You're Not Sleeping Enough and It's Costing You Performance
Sleep debt is a hidden performance killer for athletes, impacting everything from energy levels to coordination and injury risk. Even losing 1–2 hours of sleep per night can red...
3 Hacks to Preserve Your Performance This Holiday Season
Enjoy the holidays without losing your hard-earned strength. Here’s how to train, eat, and recover smarter so you hit January ready to keep building—not start over.
All Your Creatine Questions Answered: How to Use Creatine
Learn how to take creatine monohydrate for the best results. Dosing, timing, loading, cycling, hydration, and mixing—all backed by research for athletes.
5 Things to Know About HMB Before Taking It
Discover how high-quality HMB supports muscle recovery, prevents loss, and boosts performance—plus tips to choose the right supplement.
Recover From Injury Faster With HMB
Learn how HMB can prevent muscle loss, speed recovery, and reduce injury risk—plus why it works even better with creatine.
Why Most Beet Juice Products Will Have Little Impact on Performance
Most beet juice supplements fall short. Learn why nitrate dose, timing, and processing matter—and how to choose one that actually improves 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.
Infographic - The Olympic Lifts, a Breakdown
Explore a clear infographic breaking down the snatch and clean & jerk. Learn proper technique, foot positioning, and form cues to lift smarter and safer.
Infographic - The Olympic Lifts... Are You Putting Your Feet Where They Should Be?
Discover ideal foot positioning for Olympic lifts in this detailed infographic. Perfect your snatch and clean & jerk with expert tips to boost performance and prevent injury.
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.
Get injured a lot? Try taking creatine
Looking to reduce injury risk, recover faster, or get more from your training? Creatine does more than build strength—it supports endurance, cognitive performance, bone health, ...
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