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.
Mediterranean Diet for Athletes, Carb Loading Improves Performance, and Vitamin D Has Limits
This week’s studies explore how the Mediterranean diet supports performance, carb loading’s proven benefits for endurance, and the limits of vitamin D for strength gains.
Mélanie Katcher: Raising a Ruckus in Women’s Cycling
Mélanie Katcher is a cyclist and founding member of Ruckus Racing, an all-women’s team increasing female representation in cycling. From her success on the race circuit to buil...
Top 5 Performance Supplements, Nitrates vs. Caffeine, and Compression Socks for Recovery
This week’s studies cover the top supplements for athletic performance, the effects of combining nitrates and caffeine, and how compression socks can aid recovery.
Caroline Cook: Paddling for Team Canada
Caroline Cook is a competitive stand-up paddle boarder with a unique journey on her way to representing Team Canada on the world stage. Read more about her story and how Beet It...
Beta-Alanine for Intense Exercise, Caffeine Gum for Speed, and Dark Chocolate for Gut Health
This week’s studies cover beta-alanine for improving performance, caffeine gum for improving sprint times, and dark chocolate for heart and gut health health.
Supplements to Fuel Your Brain
Explore three key supplements that can boost cognitive function, improve memory, and enhance mental clarity to support your brain health and athletic longevity.
Tart Cherry Juice for Cycling, Probiotics for Running, and Menthol for Training in the Heat
This week’s studies cover tart cherry concentrate for cycling, the effects of probiotic supplementation on athletes, and the impact of a menthol mouth rinse on performance in th...
The Role of HMB in Age-Related Muscle Loss: How It Supports Longevity and Active Aging for Athletes
Learn how HMB supports athletes in combating age-related muscle loss, promoting recovery, and maintaining performance and longevity as they age.
Wearable Device Accuracy for Steps, Energy Expenditure, Heart Rate, Sleep and More
This week’s studies cover all things wearable devices, including their accuracy for tracking data about your steps, energy expenditure, heart rate, sleep and more.
Whole Foods vs. Pre-Workout: How Should You Fuel Your Training?
Learn how nutrient-dense whole foods can provide better support for your training than pre-workout supplements, including their advantages, sustained energy benefits, practical...
Mealworm Protein for Muscle Mass, VR Tennis Improves Performance, and Carbs Might Not Be Beneficial After All
This week’s studies cover mealworm protein vs. whey protein, how playing VR tennis improves performance, the effects of carbohydrate supplementation on high-intensity performanc...
Fueling the Off-Season: Nutrition Strategies for Endurance Athletes
Effectively use the off-season to recover, build strength and maintain your endurance through tailored nutrition strategies by integrating supplements like HMB, beta-alanine and...
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