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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Tart Cherry Juice Enhances Altitude Training, Strength, and Recovery, and Whey Doesn’t Increase Strength Alone
Want to recover faster or train harder at altitude? This research roundup dives into how tart cherry juice can boost muscle strength, speed up recovery, and enhance high-altitud...
Bonking 101: Why You Hit the Wall and How to Avoid It
Bonking—also known as “hitting the wall”—isn’t more than extreme fatigue; it’s a sudden crash in performance caused by depleted glycogen stores and low blood sugar. Whether you’...
366 Marathons Didn’t Harm the Heart, Nordics Improve Balance, and Cryocompression Speeds Up Recovery
What happens when someone runs a marathon every single day for a year? In this roundup, we explore the physiology behind completing 366 marathons in 366 days, the one hamstring ...
5 New Scientific Reasons to Drink Beet Juice
Beet juice has earned its place in endurance nutrition—but new research shows it might do more than just boost VO₂ max. From helping strength athletes push through fatigue to im...
Protein Only Builds Muscle With Training, Beet Juice Isn’t Just for Endurance, and Wrestlers Show What Supplements Really Work
Performance isn’t just about what you take—it depends on what you do, too. In this roundup, we look at a study showing protein alone won’t build muscle without resistance traini...
How to Get Better Sleep and Improve Your Athletic Performance
Explore the importance and role of sleep in your training, athletic performance and recovery, and get practical tips and tactics to ensure you get higher quality sleep.
Many CrossFitters Underfuel, Beet Juice Delays Fatigue, and Uncommon Supplements Show Promise
Performance and recovery hinge on more than just protein and reps. This research roundup covers underfueling in CrossFit, the surprising endurance benefits of beet juice for str...
Music Makes You Faster, Cursing Boosts Power Output, and Your Menstrual Cycle Can Slow Recovery
Athletic performance isn’t just physical—it’s also psychological and hormonal. This week’s research looks at how music can improve sprint performance, how a well-timed curse wor...
Tart Cherry Juice: Take It Before and After Training to Recover Faster
Learn how tart cherry juice speeds recovery and boosts performance and why pre-covery with Beet It Regen Cherry+ gives you the edge.
Creatine Helps You Age Better, Beets Aid Heart Recovery, and Some Supplement Combos Just Don’t Work
This week’s research offers fresh insights on familiar supplements: creatine is emerging as a powerful tool for healthy aging in women, beet juice may support cardiovascular rec...
Carb Timing Beats Carb Loading, Nitrates Support Altitude Training, and Supplements Keep Vegans Competitive
Every athlete’s body responds differently—but the right strategy can make a big difference. This week’s research covers three angles on performance: why carb strategy matters mo...
Fitness Trackers Lack Precision, Creatine Supports Growth and Brain Health in Youth, and CrossFit Gains Don’t Come from Caffeine
Is your watch underestimating your fitness? Should teens be taking creatine? And is caffeine actually boosting your WOD performance—or just giving you the jitters? This week’s r...
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