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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Research summaries, practical nutrition and athlete stories, newest first.
Beta-Alanine and Your Brain
Beta-alanine is best known for boosting muscular endurance, but emerging research suggests it may also support cognitive performance under physical stress. In this article, we e...
Pre-Game Protein Improves Recovery, Omega-3s Show Mixed Results, and Chocolate Eases PMS
What if your pre-game protein, snack drawer, or supplement stack could help you train harder and recover faster? This week’s sports science roundup looks at how pre-game protein...
Thomas Nobbs: How Protein Changed My Running
Runners often obsess over pace and mileage but overlook one critical element: nutrition. Here, elite distance runner Thomas Nobbs shares how shifting his focus from carbs to pro...
5 Post-training Recovery Tips to Fast-track Your Athletic Ambition
Your fitness routine shouldn’t end when you finish training, so we're sharing five post-training recovery tips for relieving sore muscles.
Whey Alone Won’t Save Muscle, Carb Timing Shapes Metabolism, and Creatine Doesn’t Cause Baldness
This week’s research roundup explores why protein shakes aren’t enough to prevent muscle loss after injury, how carbohydrate timing can impact blood sugar and fuel use, and whet...
Eccentric Lifting Builds Strength and Endurance, What Heart Rate Recovery Reveals, and How HIIT Enhances Brainpower
This week's research roundup looks into how eccentric training can improve strength with less fatigue, what heart rate recovery says about your endurance capacity, and how HIIT ...
HMB Reduces Muscle Loss, Why Your Coach’s Gender Might Matter, and Do BCAAs Really Work?
This week's research roundup looks at how HMB supplementation aids muscle preservation in older adults, the influence of a coach's gender on verbal encouragement effectiveness, ...
How to Time Your Blonyx and Beet It Products for Endurance Athletes
Whether you're training for a marathon, gearing up for a Gran Fondo, or planning a long brick session, this guide shows how to fuel smarter on workouts over 75 minutes. Learn ho...
Caffeine and Beet Juice Improve Speed, Magnesium Drops VO₂max, and Meditation Builds Mental Endurance
This week's research roundup explores how combining caffeine and beetroot juice can enhance running performance, the detrimental effects of short-term magnesium supplementation ...
Samantha Jory: From Rugby to the Road
“I just signed up like everyone else.” That’s how Samantha Jory describes the start of a running career. In just two years, Samantha has gone from a first-time marathoner to a 2...
Why HIIT Training Works, Creatine’s Safety Backed by Science, and What Tart Cherry Does for Recovery
This week’s roundup covers the performance-boosting effects of HIIT, the safety of creatine (spoiler: it's better than you think), and what tart cherry juice actually does for s...
Traveling With Supplements: What Athletes Need to Know
Flying with supplements? Powders, capsules, and gels all come with their own travel challenges. This guide covers what athletes need to know—from TSA rules to packing strategies...
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