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Blonyx Blog
New training and nutrition resources every week, plus simple summaries of the latest sports science and what it means for you.
New this week
Three new studies on what happens before the hard effort: how a mentally draining day takes the edge off your power and sprint capacity, why the best warm-up depends on what you're about to do, and when core training actually improves speed and jumping.
Read articleThis 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 you...
Read articleYour season is done. Here's what the research says happens when you stop, and how to rest without starting from scratch.
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That sharp stabbing pain under your ribs during a run has a name: ETAP (exercise-related transient abdominal pain), and it affects up to 70% of runners each year. The leading th...
Read articleThis week's Research Update covers a null result on stacking beetroot juice with caffeine, fueling gaps in CrossFit, and what a large tart cherry meta-analysis says about recove...
Read articleShould you take beta-alanine, sodium bicarbonate, or both to improve performance? Both supplements help delay fatigue during high-intensity exercise, but they work in different ...
Read articleThis week's Research Update covers marathon pacing, muscle recovery, and supplementation for plant-based athletes. We break down why the marathon wall hits men roughly twice as ...
Read articleThis week’s sports science roundup explores three important topics for endurance athletes and coaches: whether the growing trend toward ultra-high carbohydrate intake is actuall...
Read articleSingle-subject studies offer a rare look at the limits of human performance, revealing insights that traditional group-based sports science often misses. While most research...
Read articleNew research suggests consuming around 10g of carbohydrate per kilogram of body weight appears to maximize muscle glycogen stores before competition, that seaweed and microalgae...
Read articleNew research is challenging common assumptions around some of the most popular performance nutrition strategies. This week, we look at whether creatine really helps endurance at...
Read articleNew research suggests increasing fruit and vegetable intake may positively influence mood, post-training heat exposure could support muscle growth after resistance training, and...
Read articleThree new studies strengthen the case for some familiar supplements. One uncovers a potentially new mechanism behind tart cherry's recovery benefits, another explores how HMB su...
Read articleFrom baking soda to green tea extract and collagen peptides, these studies examine some lesser-discussed supplements and the evidence behind their potential role in training, re...
Read articleResearch this week looks at what running mechanics really look like in athletes with knee arthritis, why most cycling nutrition tech still falls short for everyday athletes, and...
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