Blonyx Research Update: Travel, Fueling, and Human Limits

Do Athletes Really Need 120g of Carbs Per Hour?

This review examined whether the growing trend of ultra-high carbohydrate intake during endurance exercise (typically over 90g per hour) is actually supported by science. Researchers reviewed studies looking at carbohydrate absorption rates, glycogen sparing, performance outcomes, gut tolerance, fat oxidation, and exercise economy. While higher carbohydrate intake can increase carbohydrate oxidation during exercise, the evidence showed little consistent performance benefit beyond current recommendations of ~60g per hour, with benefits appearing highly individual and often driven more by anecdotal practice than strong research. The review suggests that while some elite athletes may benefit from extremely high carbohydrate intake, blanket recommendations for all endurance athletes are likely premature.

My thoughts: I’ve never fully bought into hard rules around carbohydrate absorption. Human physiology adapts remarkably well when repeatedly exposed to stress, and athletes training at the edge will likely improve their ability to absorb and use more carbohydrate over time. I recently read some research suggesting timing may matter more than total intake anyway, so start fuelling early, train your gut, and your body will figure out more than people think.

The Science of Traveling Without Losing Performance

This review looked at science-backed strategies athletes can use to reduce the performance costs of travel, jet lag, and disrupted sleep when competing away from home. Researchers reviewed evidence around light exposure, melatonin use, caffeine timing, sleep hygiene, napping, meal timing, hydration, exercise timing, and gradual time zone adjustment. The strongest evidence supported using strategic light exposure to reset circadian rhythms, melatonin before local bedtime, careful caffeine timing for alertness, and protecting sleep quality before and after travel. The review highlights that travel fatigue is often an overlooked performance limiter, but proper planning can significantly reduce its impact on recovery and competition readiness.

My thoughts: Every athlete obsesses over training and nutrition, but travel can quietly wreck performance if you get it wrong. This one has a lot of practical takeaways we should build content around. To reduce the mental load, I suggest reading our article, Traveling With Supplements.

This Athlete Burns up to 8,500 Calories Per Day

This case study examined the training load and energy demands of world champion triathlete Kristian Blummenfelt over a three-year period. Researchers analyzed training volume, intensity distribution, total daily energy expenditure, and calorie intake using detailed training records and doubly labelled water measurements. Blummenfelt consistently trained 1,300–1,500 hours per year while expending between 7,000 and 8,500 calories per day, exceeding what researchers previously believed was the sustainable upper limit for long-term human energy expenditure. The findings challenge existing assumptions about metabolic limits and show that elite endurance athletes may be capable of sustaining workloads previously thought impossible.

My thoughts: This outlier study is a fun reminder that professional endurance athletes operate in an entirely different universe than the average athlete. The numbers here are absurd, but it shows just how far human performance can be pushed when training, recovery, and nutrition are dialed in over years.