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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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 you...
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...
Tart Cherry's Recovery Reality Check, 5K Prep's Evidence Gap, and Sled Sprints' 10m Sweet Spot
This week’s Research Update looks at how much tart cherry really helps recovery, what actually matters for faster 5K performance, and why resisted sled sprints seem to work best...
Caffeine Tolerance, Nutrition for Training in the Heat, and 5 Supplements That Just Work
This week’s Research Update looks at whether daily caffeine use blunts its race-day performance benefits, what nutrition can realistically do in extreme heat, and the five most ...
HYROX's Overuse Injury Problem, Creatine for an Aging Brain, and the Ironman Run-Fade Nobody's Actually Measured
This week’s Research Update looks at HYROX injury patterns, creatine’s potential role in healthy aging and cognition, and what 70 studies reveal about why runners fade during th...
The Hidden Cost of Training Too Close to Bedtime
You trained hard last night and expected to sleep great, but your wearable says otherwise. Recent research on nearly 4 million nights of data reveals exactly why late, high-stra...
Protein’s Impact on Bone Health, Red Light Therapy, and Sweat Testing
This week's Research Update covers three practical recovery questions. We look at whether a post-run protein shake does anything for bone stress markers, which recovery strategy...
Creatine Gummies, Heavy Lifting for Cyclists, and the New Strength Training Rulebook
This week's Research Update is all about getting stronger. We look at whether creatine gummies deliver the same benefits as powder, whether heavy strength training actually help...
What Hybrid Training Does to Your Body, the Boston Taper, and Protein's Big Catch
This week's Research Update covers training strategy from three different angles. We look at what high-intensity functional training like CrossFit and HYROX actually does physio...
The Peak Age for Ultra Runners, Supporting Function With Age, and When Decline Speeds Up
This week's Research Update looks at aging and endurance from three angles. Here, we cover why 24-hour ultra-marathons are one of the rare endurance formats where masters athlet...
Nitrates for Power and Endurance, Beta-Alanine for Women, and What Actually Works for Cyclists
This week's Research Update covers three supplement reviews worth knowing about. We break down why beetroot juice shows benefits for both sprint power and aerobic capacity, why ...
The Science Behind the Stitch
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...
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