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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Napping Improves Performance, Blood Flow Restriction Enhances Endurance, and Peppers that Power Performance
Napping, blood flow restriction training, and spicy foods—which of these actually improve your athletic performance? This week, we’re exploring how a 90-minute nap can positivel...
The Science of Habit Formation: How to Make Your Routine Stick
Motivation gets you started, but habits keep you consistent. Backed by neuroscience, this post breaks down how athletes can turn training into an automatic routine that sticks. ...
Seawater Aids Recovery, The Dangers of Overhydration, and the Limits of Ketones
Hydration and fueling mistakes are still common in endurance sports. These three studies look at whether mineral-rich deep-sea water can speed recovery, the danger of overhydrat...
Why Recovery Should Be Your New Year Priority
The New Year brings waived gym fees, intro-class discounts, new running shoes, 30-day challenges, shiny new wearables, and more. While it's great to capitalize on fresh motivati...
Creatine’s Clean Track Record, How to Cut Weight Safely, and Who Creatine Impacts Most
These three studies cover some of the biggest myths in strength sports—from whether long-term creatine use is truly safe, to how much weight you can realistically cut without hu...
5 Common Training Mistakes Athletes Make in January (and How to Start the Year Right)
After the holidays, many athletes jump straight into aggressive training plans, driven by New Year’s resolutions rather than where their bodies are actually at. The problem isn’...
Supplements for Performance, Baking Soda and Your Gut, and Inflammation in Masters Athletes
These three studies explore what really moves the needle in performance and long-term health—from which supplements actually improve power, VO₂max, and endurance, to how fasting...
How Competitive Stand-Up Paddleboarder Caroline Cook Uses Nitrates for Performance
Team Canada stand-up paddleboard (SUP) athlete Caroline Cook has spent more than a decade using nitrate supplementation to support her performance at the highest level. Fresh of...
The Science of Longevity: Life Expectancy in Sport, Building Muscle as You Age, and HMB for Masters Atheltes
These three studies explore what it really takes to stay strong and healthy as we age—from how different sports influence lifespan, to why muscle becomes harder to build as you ...
What Athletes Need to Know About Cold Weather Training
When the temperature drops, your body prioritizes keeping your heart and vital organs warm, which means circulation slows, overall strength drops, and your nervous system has to...
Does Caffeine Help You Sprint, Lift, and Perform Across Your Cycle?
These three studies dig into how caffeine really affects performance—starting with its impact on cycling sprint power, then its ability to boost bar speed and lifting output, an...
An Athlete’s Guide to Traveling Without Stress
Travel can throw off even the most disciplined athletes, from missed meals and disrupted routines to fatigue and dehydration. Staying consistent on the road is key to maintainin...
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