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.
The Hidden Cost of Travel, a New Use for Beet Juice, and Optimal Supplement Use
From how long-haul travel can disrupt performance to how beetroot may improve agility under fatigue and when protein, creatine, or omega-3s are most useful, these three studies ...
You're Not Sleeping Enough and It's Costing You Performance
Sleep debt is a hidden performance killer for athletes, impacting everything from energy levels to coordination and injury risk. Even losing 1–2 hours of sleep per night can red...
Creatine Requires Training, the Role of Omega-3s, and How Vitamin D Supports Performance
From why creatine needs training to work, to how omega-3s support recovery, and why vitamin D matters more for health than performance, these studies break down the real role of...
Jen Dieter: Defying Age, Gravity, and Expectations
Jen Dieter is a ten-time CrossFit Games competitor with three podium finishes and holds multiple world records in Olympic weightlifting. She's also a mom of three and a licensed...
Rethinking Carb Intake, Fuelling Strategies, and the Limits of a Keto Diet
From how much carbs you can actually absorb to when and how to fuel your training, and why low-carb diets fall short for performance, these three studies revisit the fundamental...
Recovery beyond supplements: how movement quality, tissue health, and load management drive performance adaptation
Even when athletes train consistently, eat well, and use supplements, performance plateaus and recurring injuries can still occur—because true recovery goes beyond nutri...
A New View on Vitamins, How Vegan Diets Impact Strength, and the Link Between Vitamins and Aging
From whether vitamins improve performance and recovery, to the protein challenges of vegan diets and how micronutrient intake may influence aging, these studies highlight the im...
Jared Conners: The Making of a Lacrosse Standout
Before lacrosse became Jared’s focus, it was just one of many sports in the mix—something his dad introduced to help him stay active between hockey and football seasons....
Why Carbs Cause Gut Issues, Creatine’s Cognitive Hype, and Which Protein Builds the Most Muscle?
From race-day stomach issues to creatine’s cognitive claims and the hierarchy of muscle-building proteins, these three new studies unpack the evidence behind some of the biggest...
How to Use Creatine to Improve Your Race-Day Results
How endurance athletes can use creatine to boost power, recovery, and race-day performance—without the extra weight. Learn when and how to take it.
Beet Juice Beyond Endurance, Olive Oil May Protect Against Aging, and Mango Reduces Inflammation in Athletes
Does beet juice help you perform beyond endurance? Can olive oil protect physical function as we age? And, can mango reduce training-related inflammation? These three new studie...
Hydration Strategies for Short and Long Training Sessions
Athletic performance and recovery both rely on proper hydration, but your approach to hydration should match the type of training you're doing. Whether powering through short, ...
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