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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Antioxidants and Adaptation, How Energy Drinks Impact Athletes, and Do Carbs Help Build Muscle?
These three studies explore whether antioxidants help or hinder training adaptation, how energy drinks may be affecting sleep and diet quality in young athletes, and whether ext...
What Data Can and Can’t Tell You About Competition Day Performance
Most athletes don’t arrive at competition underprepared. They arrive overthinking their data. Scrolling through training logs the week of competition won’t give you certainty. I...
The Best Supplements for Cyclists, Leucine Improves Endurance Performance, and Why Tart Cherry Reduces Inflammation
Not all supplements are created equal, and the research makes that clearer every year. These three studies look at which supplements actually move the needle for cyclists, wheth...
You're Never Too Old to Tri: Graham Wood on Beginning Triathlon After 30
Graham Wood shares what starting triathlon after 30 taught him about consistency, recovery, and building long-term athletic performance.
Clearing Creatine Safety Myths, Beetroot and Brain Health, and the Power of a Balanced Diet
Nutrition affects far more than just performance, and these three studies explore whether creatine truly poses any safety risks, whether beetroot supports brain health over time...
You Don't Need to Megadose Creatine to Get the (muscle/brain/bone) Benefits
Creatine is one of the most researched and effective supplements available, but recent claims promoting daily “megadoses” of 20g or more aren’t supported by the science....
A New Way to Get Your Carbs, Bonking Beyond Glycogen, and Smarter Caffeine Dosing
These three studies dive into the nuances of fueling. From showing that carbs can still improve performance without being swallowed, to reframing bonking as a blood-sugar proble...
Graham Wood: A Triathlete With True Grit
Growing up in Cape Town immersed in team sports, Graham Wood avoided running altogether, gravitating toward cricket and the structure, competition, and camaraderie it offered. Y...
Creatine Works Fast, Improves Cognition, and Isn’t Linked to Cancer
These three studies dig into what creatine actually does in the short and long term: from how quickly it starts to work, to whether it affects sleep, performance, cognition, and...
Preparing for Competition with Adaptive Weightlifting World Champion Samantha Love
Adaptive Weightlifting World Champion Samantha Love offers a deeper, behind-the-scenes look at what it truly takes to train, recover, and compete at the highest level of...
Carb Timing Myths, Baking Soda Trade‑Offs, and the Glycogen Cost of Strength Work
Fueling mistakes are still common in endurance sports. These three studies examine whether the timing of carbohydrate intake affects performance or gut comfort, whether sodium b...
Why Endurance Athletes Should Take Creatine (And Not Be Afraid of It)
Creatine is often associated with bodybuilders and athletes looking to bulk up, but its benefits extend far beyond the weight room.
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