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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Travel, Fueling, and Human Limits
This week’s sports science roundup explores three important topics for endurance athletes and coaches: whether the growing trend toward ultra-high carbohydrate intake is actuall...
What the Outliers Teach Us: 5 Studies Tracking the World's Best Athletes
Single-subject studies offer a rare look at the limits of human performance, revealing insights that traditional group-based sports science often misses. While most research...
The Science of Carb Loading, Seaweed’s Potential for Athletes, and Creatine for Teens
New research suggests consuming around 10g of carbohydrate per kilogram of body weight appears to maximize muscle glycogen stores before competition, that seaweed and microalgae...
9 Strategies for Year-Round Hydration
Whether it's the summer heat or winter chill, staying hydrated is essential for your athletic performance. In cold weather, hydration helps regulate body temperature and keep mu...
New Insights on Creatine for Endurance, Beetroot Juice, and Low-Carb Diets
New research is challenging common assumptions around some of the most popular performance nutrition strategies. This week, we look at whether creatine really helps endurance at...
Your Body Doesn't Know the Difference Between Work Stress and Training Stress
Your body doesn't distinguish between sources of stress. The nervous system and hormonal pathways that respond to a hard interval session are the same ones responding to a diffi...
Fruit May Change Your Mood, Heat Therapy Can Impacts Muscle Growth, and How Nutrition Supports Recovery
New research suggests increasing fruit and vegetable intake may positively influence mood, post-training heat exposure could support muscle growth after resistance training, and...
The Hidden Factors That Change How Well Your Supplements Work
You probably already know why you take the supplements you take. Whether it's nitrates for race-day oxygen efficiency, creatine for strength and power, or beta-alanine for a str...
3 Supplements Making a Strong Case for Recovery and Healthy, Active Aging
Three new studies strengthen the case for some familiar supplements. One uncovers a potentially new mechanism behind tart cherry's recovery benefits, another explores how HMB su...
What Happens When Athletes Don't Eat Enough?
Sometimes, training volume increases faster than food intake keeps up. A runner starts marathon training. A cyclist heads into a big riding block. A HYROX athlete adds extra con...
The Performance Benefits of Baking Soda, Green Tea Boosts Metabolism, and Collagen for Bone Health
From baking soda to green tea extract and collagen peptides, these studies examine some lesser-discussed supplements and the evidence behind their potential role in training, re...
Why Not All Carbohydrates Fuel You the Same Way
Over the last decade, carbohydrate recommendations for endurance athletes have increased from 30–60 grams per hour to 90–140 grams per hour for longer efforts, but those carbs o...
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