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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Overdoing Your Endurance Training, Beetroot for Cognitive Performance and Steroids in CrossFit
In this week's summary of the latest research from the world of sports nutrition: Beetroot for cognitive performance, overdoing your endurance training and steroids in CrossFit.
The Race Day Checklist for Trail Runners
Explore essential gear, nutrition and hydration strategies for trail running to ensure you're well-prepared with our race day checklist.
Pre-workout for Aerobic Performance, The Impact of Whey Protein, and Mealworm Protein for EIMD
In this week's summary of the latest research from the world of sports nutrition: Pre-workout for aerobic performance, the impact of whey protein, and mealworm protein for EIMD.
The Importance of Strength Training for All Athlete Types
Learn how strength training benefits all athlete types and the best supplements for supporting your strength training to ensure you see the maximum benefit.
Tactics for Better Range of Motion, Optimal Caffeine Timing, and How to Boost Aerobic Fitness
In this week's summary of the latest research from the world of sports nutrition: Tactics for better range of motion, the optimal time to ingest caffeine, and how to boost your ...
How to Fuel Mid-Race for Endurance Athletes
Gain essential insights on strategic mid-race fueling and hydration to boost your endurance performance and secure a strong finish in your next race.
Your Protein Quality Matters, Creatine for Endurance, and the Effectiveness of Foam Rolling on Performance
In this week's summary of the latest research from the world of sports nutrition: Your protein quality matters, creatine for endurance, and the effectiveness of foam rolling on ...
What You Need to Know About Training in Hot Climates
Learn practical strategies and supplements to maintain peak performance and stay safe while training in hot climates.
Creatine Reduces the Effects of Fatigue, Caffeinated Gum Improves Performance, and Yoga Supports Athletic and Mental Performance
In this week's summary of the latest research from the world of sports nutrition: Creatine reduces the effects of fatigue, caffeinated gum improves performance, and yoga support...
Probiotics for Runners, Creatine for Long COVID, and the Small Difference Between Men and Women at Ultra Distances
In this week's summary of the latest research from the world of sports nutrition: Probiotics for runners, creatine for long COVID, and the differences between men and women at u...
How Caffeine Improves Your Athletic Performance
Caffeine's effects on the body, its benefits for athletes, optimal dosing strategies, potential drawbacks, and supplements to combine with it.
BCAAs Reduce Muscle Damage, How Caffeine Affects Strength and Endurance, and Does Sodium Bicarbonate?
In this week's summary of the latest research from the world of sports nutrition: BCAAs reduce muscle damage, how caffeine affects strength and endurance, and is the placebo eff...
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