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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Stay Stronger for Longer with Creatine, Surf Like a Pro by Squatting, and Swim Faster with Baking Soda
This week’s research roundup dives into the benefits of creatine as an essential supplement for athletic longevity, why squats are a game-changer for surfers, and how sodium bic...
Matt Webster: From Pro Football Player to Elite FireFit Competitor
Matt Webster is a former CFL Grey Cup Champion now competing in FireFit, where he's putting his years of conditioning to the test in real-world fireground tasks against the best...
Turmeric Reduces Soreness, Deep Squats Increase Mobility, and Yoga Benefits Women’s Health
This week’s summary of the latest sports science research explores curcumin’s potential for reducing soreness, the truth about deep squats and knee health, and how yoga might he...
5 New Scientific Reasons You Should Be Taking Creatine Daily
Discover the emerging science behind creatine, the world's most researched supplement, and how it could improve athletic performance and support longevity beyond strength and p...
How Coffee, Carbs, Creatine, and Running Outdoors Can Improve Your Performance
This week’s research explores how caffeine and carbs enhance skiing performance, the optimal creatine dose for strength development, and how running outdoors might naturally boo...
Creatine for Sleep, Probiotics for Runners, and Collagen for Tendons
This week’s summary explores the surprising benefits of creatine, probiotics, and collagen. Learn why creatine could improve not just strength but also sleep, how probiotics mig...
Thomas Nobbs: Fueling Performance with Science
Surrounded by the running community since childhood, with parents who were lifelong runners and early influences, Thomas has grown into a passionate athlete and coach. Now, he’s...
Two Types of Creatine, Great Team Captains, and the Pros and Cons of Caffeine
This week’s summary explores two different types of creatine, what sets great team captains apart, and the delicate balance of caffeine’s performance benefits versus its potenti...
Ice Baths for Recovery, Massage Guns for Mobility, and BCAAs for Performance
This week’s research roundup explores trending recovery tools like cold water immersion, massage guns, and BCAA supplements. Find out if ice baths offer benefits beyond mental t...
Maximize Strength and Minimize Muscle Damage with HMB and Creatine
Learn how combining HMB and creatine can help you to reduce muscle breakdown, accelerate recovery, and improve your strength and endurance.
Urolithin A for Muscle Gains, Safe Creatine, and Cryo-Facial Masks for Runners
This week’s studies cover emerging performance aids, including the muscle-boosting potential of Urolithin A, the quality and safety of creatine supplements, and the surprising ...
Rob Watson: Running with Purpose and Passion
Rob Watson is a dedicated runner and coach who began his running journey at the age of six. In this interview, he shares how running became his identity during his teenage year...
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