Research Update: Does Drinking Water During Long Exercise Actually Help?
Does drinking during long endurance sessions improve performance? This study looked at endurance performance with and without drinking.
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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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Research Update: 80% of Recreational CrossFit-Style Athletes Were Under-Fuelled
Are you eating enough? This study found that functional athletes might be under-fuelled. But what does it mean for their performance?
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Research Update: Extra Protein Could Add 7 kg to Your Squat
Protein supports recovery, but this study suggests that supplementing protein could add strength. Here's what the results actually mean for your training.
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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...
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Blonyx Egg White Protein Isolate Recipe Ideas from the Blonyx Team
Blonyx Egg White Protein Isolate is made from real food, making it a versatile kitchen ingredient. Our athletes share their favourite recipes—from smoothies and protein pancakes...
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How to Get Better Sleep and Improve Your Athletic Performance
Explore the importance and role of sleep in your training, athletic performance and recovery, and get practical tips and tactics to ensure you get higher quality sleep.
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5 Post-training Recovery Tips to Fast-track Your Athletic Ambition
Your fitness routine shouldn’t end when you finish training, so we're sharing five post-training recovery tips for relieving sore muscles.
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Beta-Alanine for Uphill Cycling, Caffeinated Gum for Softball, and the Impact of Light Exposure on Sleep
This week’s studies cover beta-alanine’s effects on uphill cycling performance and recovery, caffeinated chewing gum’s impact on how softball players perform, and the role of li...
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Why Egg White Protein Isolate Is the Perfect Fuel for Your Recovery
Learn what sets egg whites apart from other protein sources, how we make our Egg White Protein Isolate, how to best incorporate it into your recovery routine and more.
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Supplement Use in Female Cyclists, Weighted Vests Improve Performance, and Does Tart Cherry Juice Actually Benefit You?
This week’s studies cover a gap in proven supplement use in female cyclists, the benefits of training in a weighted vest, and the effectiveness of tart cherry juice for performa...
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Nutrition Strategies for Female Athletes, the Impact of Poor Sleep on Performance and the Effects of Different Types of Weight Training
In this week's summary of the latest research from the world of sports nutrition: Nutritional strategies for female athletes, the impact of poor sleep on performance and the eff...
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The Role of Supplementation in Injury Prevention
Discover how optimizing your sports nutrition can significantly reduce your risk of injury, helping you stay in peak condition and perform your best.
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Magnesium Reduces Soreness, Beet It Sport Improves Performance, and Hot Water Immersion for Recovery
In this week's summary of the latest research from the world of sports nutrition: Magnesium reduces soreness, beet it sport improves performance, and hot water immersion for rec...
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The Importance of Strength Training for All Athlete Types
Learn how strength training benefits all athlete types and the best supplements for supporting your strength training to ensure you see the maximum benefit.
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Tactics for Better Range of Motion, Optimal Caffeine Timing, and How to Boost Aerobic Fitness
In this week's summary of the latest research from the world of sports nutrition: Tactics for better range of motion, the optimal time to ingest caffeine, and how to boost your ...
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