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.
New this week
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...
All articles
Browse the library.
Research summaries, practical nutrition and athlete stories, newest first.
12 Benefits of Creatine, Supplements for High-Intensity Training, and Strength Training for Endurance Athletes
This week’s research roundup dives into the wide-reaching benefits of creatine; the performance-boosting potential of stacking creatine, beta-alanine, and L-citrulline in high-i...
Creatine’s Benefits Beyond Strength, How Caffeine Masks Poor Sleep, and What Foam Rolling Really Does
This week’s research roundup explores the benefits of creatine beyond muscle gains, how caffeine can rescue performance after a sleepless night, and why foam rolling might be mo...
Jordan Brett: The Accidental Ultrarunner
Jordan Brett is an ultrarunner and community builder based in New Westminster, BC. Originally from England, he didn’t grow up chasing finish lines—but today, he leads the Steel ...
Long Runs Benefit Your Brain, Beta-Alanine Boosts Uphill Cycling, and Pull-Up Training Improves Swimming
What if small changes to your training, nutrition, and recovery could improve your performance? This week’s research roundup looks at how running influences brain recovery, the ...
CrossFit’s Impressive Health Benefits, When to Use Caffeine in Cycling, and How Sodium Bicarbonate Affects Swimmers
This week’s research roundup explores how different types of training and supplementation impact athletic performance. Learn why CrossFit and functional fitness could be one of ...
How Nitrates Can Improve Your VO₂ Max and Endurance
VO₂ max is a key measure of endurance, representing the maximum amount of oxygen your body can deliver to muscles during exercise. A higher VO₂ max means more efficient energy p...
The Latest on HMB, Sleep Improvement for Athletes, and Should You Fast Before Training?
This week’s research update dives into the latest findings on HMB’s role in muscle recovery, how sleep affects athletic success, and the impact of fasted training on endurance p...
Rethinking Hydration: Real Food Electrolytes vs. Sports Drinks
Traditional sports drinks are often loaded with unnecessary sugars and excessive sodium, increasing the risk of dehydration, energy crashes, and even hyponatremia. But hydration...
Combining Music and Caffeine, Why Caffeine Affects Athletes Differently, and Do Energy Drinks Actually Work?
This week’s research roundup dives into all things caffeine. Learn why pairing caffeine with music could make your pre-workout coffee even more effective, how caffeine sensitivi...
6 Common Questions About Beta-Alanine, Answered
Beta-alanine is a popular supplement for athletes looking to push harder for longer in their training thanks to its role in delaying muscle fatigue and enhancing endurance. You’...
Can Beet Juice, Cold Water Therapy, or Wrist Wraps Actually Improve Performance?
This week’s research roundup examines the science behind popular training and recovery methods. Learn how beet juice could help post-menopausal women maintain performance, wheth...
How Overtraining Holds You Back (and How to Prevent It)
Overtraining happens when your body doesn’t get enough recovery between workouts, leading to fatigue, stalled progress, and increased injury risk. While training hard is essenti...
Newest first · 12 more each time
Go deeper
From reading to doing.
Turn what you’ve read into a plan for your sport.
Sports nutrition guides
Sport-specific fuelling for running, cycling, hybrid and endurance.
Browse guides ›
Put it into practice
Get guidance built around you.
Connect Strava for a free report on what your training demands.