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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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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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.
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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.
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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.
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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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Unleash Your Athletic Potential with Beet Juice
At Blonyx we are committed to helping you achieve your athletic ambition. That's why we are so excited to launch Beet-It Sport. It’s a new product for Blonyx but since it was re...
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Do athletes really need a multivitamin/mineral supplement to perform at their best?
Shortcut: The answer is yes, but probably only as an insurance policy… Vitamins and minerals (micronutrients) are essential for just about all aspects of muscle metabolism, d...
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Why You Don’t Need So Much Salt in Your Hydration Drink
KEY TAKEAWAYS: When you become dehydrated while training your blood sodium (salt) levels go UP, not down Consuming salt has little impact on your blood sodium levels Mild dehyd...
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What You Lose In Sweat (and How to Prevent it Impacting Your Performance)
Key takeaways Sweat contains water and electrolytes - especially salt (sodium chloride). It also contains protein, fat, urea, uric acid and ammonia. Sports drinks focus on r...
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Heal Like A SuperHero Part 3: Supplement Guide for Injury Rehab
Exercise, Nutrition, & Supplement Strategies for Getting Past Injury Written by Matt Unthank, M.S., CSCS Director of Training at Crossover Symmetry. We’re back with the thi...
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Heal Like A SuperHero Part 2: Nutrition Guide for Injury Rehab
Exercise, Nutrition, & Supplement Strategies for Getting Past Injury Written by Matt Unthank, M.S., CSCS Director of Training at Crossover Symmetry. We’re back with part 2 o...
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4 Things to Look for When Choosing a Minimally-Processed Protein
If you’re someone who is focused on achieving their athletic goals and are also serious about nutrition, you know that whole foods are better than processed foods. You probably ...
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