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.
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.
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 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.
Hydration for Athletes: Why Eating Your Water is Just as Important as Drinking It
There's more to hydration than just keeping your water bottle handy. It's also about consuming a balanced diet that helps your body absorb more water by giving it the essential ...
Hydration strategies for soccer... and other sports
I have been playing soccer competitively for most of my life. I have always maintained good fitness and am very active on the pitch. One thing I have noticed over the last few y...
Physio Recommended: 5 Must Have Tools For Injury Recovery
Injuries are a reality every athlete must face. But the road to recovery will vary across individuals as athletes deploy different methods for injury recovery, some better than ...
How to Wrap A Sprained Ankle
An ankle sprain is one of the most common sports injuries out there. Knowing the proper way to wrap an ankle is not as common. Here's a quick explainer inforgraphic: Origi...
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