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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Can Nutrition Improve Your Endurance? The Science Behind Beets, Sauerkraut, and Yohimbine
What’s the best way to fuel endurance and recovery? This week’s research explores how beetroot juice boosts oxygen efficiency, whether probiotics from fermented foods can aid pe...
James Whiteman: More Than Strength
James Whiteman transitioned from soccer to Olympic weightlifting with a mindset rooted in strength, longevity, and continuous growth. Now competing for Team Canada at the Common...
Interval Training Boosts Endurance and Power, Two Fatigue-Fighting Supplements, and the Latest on Omega-3s
This roundup looks at how interval training can improve both endurance and power, two supplements that help combat sport athletes (and really, all athletes) fight fatigue, and t...
Should Athletes Adapt Their Creatine, Caffeine, and Protein Intake Based on Physiology?
This week, we’re looking at how biological differences impact training and nutrition, why women may get a bigger endurance boost from caffeine than men, and whether omega-3s and...
4 Reasons Why You Should Take Creatine As An Endurance Athlete
Should endurance athletes take creatine? The answer is yes! While often associated with strength training, creatine has real benefits for endurance athletes—from increasing lact...
How Warming Up, Cooling Down, and Travel Impact Performance
This week’s research roundup explores why dynamic warm-ups may be more than just injury prevention, how starting cold could be holding you back, and whether pre-match travel and...
Creatine for Performance, Ice Baths for Recovery, and Cycling Strategy for Triathletes
This week’s research roundup explores key strategies for training and recovery. Learn how the latest research on creatine reinforces its benefits for strength, recovery, and eve...
HMB for Muscle Health, How to Improve VO2 Max, and Nutrition Gaps in Plant-Based Diets
This week’s research roundup explores the science behind HMB for muscle retention, why maximum-intensity intervals are key for cycling performance, and how plant-based athletes ...
Lauren Fridman: Combining Athletic Ambition with Biomechanical Expertise
Lauren Fridman is a biomechanist by profession and an elite track cyclist from Vancouver, Canada. Drawing on her background as a dual-sport varsity athlete and biomedical engine...
Beets Boost Performance, Carbs for CrossFit, and Nature Aids Mental Recovery
This week’s research roundup dives into the science of fueling and recovery. Learn how betaine from beetroot may enhance endurance and strength, whether carbs can boost performa...
How Beet Juice, Tart Cherry Juice, and Nitrates Improve Endurance and Recovery
This week’s summary explores the science behind the key ingredients in Beet It Sport products. Learn how nitrate and carbohydrate pairing can sustain energy during endurance tra...
How Moving to Europe, Plyometrics, and Protein Can Improve Your Performance
This week’s summary of the latest sports science research explores what helps runners perform their best. Learn how geography influences endurance success, why plyometric and re...
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