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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What Hot Weather, High Protein, and Cold Plunges Do to Your Training
This week’s research roundup dives into how your environment, nutrition, and recovery strategy directly impact performance. We cover why training in the heat increases carb dema...
The Relationship Between Creatine, Sleep, and Mental Performance
Creatine is best known for building strength, but research shows it may also help keep your brain sharp—particularly when sleep is compromised or your brain feels foggy. Travel ...
Creatine Strengthens Bones, Cool Weather Improves Marathon Times, and Caffeine Might Fail Coffee Drinkers
This week’s sports science roundup explores three new studies covering why creatine and HMB may be the “new calcium and vitamin D” for aging muscles and bones, how cooler condit...
Daniel Barslund: Cycling, Community, and Building a Brand
For ENLESCE founder Daniel Barslund, cycling taught more than endurance—it built the discipline to outwork talent, embrace discomfort, and stay consistent. Read about his journe...
Creatine Increases Lean Mass, Functional Training for Youth, and Cutting Strength Mid-Season
What’s the real reason creatine makes muscles grow? Can kids get better at basketball by doing CrossFit? And is strength training hurting your endurance—or making you faster? Th...
The Ideal Recovery Combo, When Strength Impacts Endurance, and How to Beat Sleep Debt
Under-fueled? Sleep-deprived? Lifting and running in the same week? This week’s roundup looks at how to manage real-world training challenges—with research on how strategic carb...
Samantha Love: Redefining Strength
If you ask Samantha Love what weightlifting has given her, she won’t start with medals or titles. She’ll talk about stability, strength, and the drive to keep showing up—even on...
All Your Creatine Questions Answered: How to Use Creatine
Learn how to take creatine monohydrate for the best results. Dosing, timing, loading, cycling, hydration, and mixing—all backed by research for athletes.
5 Things to Know About HMB Before Taking It
Discover how high-quality HMB supports muscle recovery, prevents loss, and boosts performance—plus tips to choose the right supplement.
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.
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.
Creatine Fights Sleep Loss, CrossFit Builds Better Habits, and Tart Cherry Juice Improves Sleep
In this week’s research roundup, we explore how creatine helps protect the brain against sleep deprivation; how CrossFit training supports better sleep, mental health, and daily...
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