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.
Arthritis and Running, Cycling Gadgets, and Should You Go Low Carb?
Research this week looks at what running mechanics really look like in athletes with knee arthritis, why most cycling nutrition tech still falls short for everyday athletes, and...
Michaela Khan: There’s No Perfect Way to Run
Michaela Khan spends her days studying running biomechanics at UBC, analyzing how athletes move and what the research actually says about performance, injury, and technique. Fro...
Caffeine’s Impact On Sleep, Fuelling Injury Recovery, and Vitamin D’s Muscle-Building Benefits
Recovery is shaped by more than what happens in the gym. These three studies explore how caffeine can affect sleep quality, how nutrition can support injury recovery, and why vi...
What Your HRV Is Actually Telling You
Wearable technology now gives athletes access to endless recovery metrics, but a single HRV reading rarely means much on its own. Viewed as a trend, however, HRV can reflect how...
Cycling Supplements That Work, Whether Fasted Training Costs You, and Why Hydration Method Matters
These three new studies explore the science of performance nutrition from different angles. We look at which supplements are actually evidence-based for cyclists, how carbohydra...
Muscle Damage vs. Muscle Adaptation: What’s the Difference?
Muscle soreness isn’t the same as progress. Real adaptation comes from applying enough training stress for the body to recover and grow stronger over time. Muscle growth is driv...
What Beta-Alanine Won’t Do, Creatine and Cognition, and When to Use Tart Cherry
Not every supplement does what you think it does, and for some, the context in which you use them matters just as much as whether you use them at all. These three studies look a...
How Warm Weather Changes Your Fueling Needs
Training in the heat requires more than just drinking more water. Hot conditions change how your body uses fuel, increases carbohydrate demand, and accelerate fluid and sodium l...
Why Your Sleep Schedule Matters, New Race Fuelling Guidelines, and Creatine’s Impact on Cognition
From the long-term benefits of a consistent sleep routine, to updated race nutrition advice for cyclists and a reality check on creatine’s brain-boosting claims, these three stu...
Why Marathon Times Keep Getting Faster—and 5 Things Every Runner Can Learn
Sabastian Sawe’s historic sub-two-hour performance at the 2026 London Marathon shows how marathon performance is evolving. From smarter fueling and carb loading to better recove...
What Helps Recovery, What Builds Power, and Where Nitrates Fall Short
From how tart cherry juice supports recovery, to the combined effects of creatine, carbs, and protein and where beet juice may fall short, these three studies explore where spor...
Why Your Warm-Up Matters More Than You Think
Learn why warming up is one of the most overlooked performance tools for athletes. This guide breaks down the science of warm-ups, how they improve performance, reduce in...
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