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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Creatine Gummies, Heavy Lifting for Cyclists, and the New Strength Training Rulebook
This week's Research Update is all about getting stronger. We look at whether creatine gummies deliver the same benefits as powder, whether heavy strength training actually help...
DOMS: What Actually Reduces Muscle Soreness (and What Doesn't)
You crushed leg day and felt fine after, but fast forward a day or two and you can barely sit down without bracing yourself. What happened? Delayed-onset muscle soreness, or DOM...
What Hybrid Training Does to Your Body, the Boston Taper, and Protein's Big Catch
This week's Research Update covers training strategy from three different angles. We look at what high-intensity functional training like CrossFit and HYROX actually does physio...
Claudia Bastien: Seeking Out Silence on the Road
Claudia Bastien never expected to fall in love with bikepacking—especially after insisting she "actually hate[d] biking." After being laid off from her corporate job, she tr...
The Peak Age for Ultra Runners, Supporting Function With Age, and When Decline Speeds Up
This week's Research Update looks at aging and endurance from three angles. Here, we cover why 24-hour ultra-marathons are one of the rare endurance formats where masters athlet...
Bronwyn Davies: Ironman "Got Me Good"
Bronwyn Davies joined Blonyx on a hot Vancouver morning near Granville Island, for a run out to Kitsilano Beach. Filmmaker, triathlete, and self-proclaimed "yes girl," Bronwyn i...
Nitrates for Power and Endurance, Beta-Alanine for Women, and What Actually Works for Cyclists
This week's Research Update covers three supplement reviews worth knowing about. We break down why beetroot juice shows benefits for both sprint power and aerobic capacity, why ...
The Science Behind the Stitch
That sharp stabbing pain under your ribs during a run has a name: ETAP (exercise-related transient abdominal pain), and it affects up to 70% of runners each year. The leading th...
Beetroot Juice With Caffeine, Nutrition Gaps in CrossFit, and Tart Cherry’s Role in Recovery
This week's Research Update covers a null result on stacking beetroot juice with caffeine, fueling gaps in CrossFit, and what a large tart cherry meta-analysis says about recove...
Should You Take Beta-Alanine, Sodium Bicarbonate, or Both?
Should you take beta-alanine, sodium bicarbonate, or both to improve performance? Both supplements help delay fatigue during high-intensity exercise, but they work in different ...
Marathon Pacing Gaps, Tart Cherry's Molecular Effects, and Creatine for Plant-Based Athletes
This week's Research Update covers marathon pacing, muscle recovery, and supplementation for plant-based athletes. We break down why the marathon wall hits men roughly twice as ...
Kensi Renneberg: "Name a Sport and I'll Do It"
Kensi Renneberg's journey into endurance sports began after moving to Vancouver for medical school, where she embraced running, cycling, skiing, hiking, and bikepacking through ...
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