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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Why You Need More Vitamin D in Fall and Winter
Less sunlight in fall and winter means your body makes less vitamin D—and that drop can impact everything from your recovery to your immune resilience. Athletes are particularly...
HIIT vs. Video Games, Why Vegans Need Creatine, and the Huge Impact of Plyometrics
This week’s sports science research roundup explores whether HIIT or video games lead to faster reaction times, just how much vegans benefit from creatine supplementation, and w...
Why You Need Protein and Carbs for Recovery
Most athletes know they need protein after training. But carbs? They often get left out.
Beta-Alanine Isn’t a Pre-Workout, Body Composition Changes Impact Endurance, and Vitamin D Supports Ultra-Endurance Athletes
This week’s sports science research roundup explores why beta-alanine isn’t a true pre-workout supplement, how body composition changes in lean mass and fat drive performance de...
Pre and Post-Workout Nutrition: What to Eat and When
Fueling before and after training can make an enormous difference in your performance, recovery, and progress. In this article, we’ll break down the meals that best support your...
Caffeine Gum Increases Strength and Power, How Creatine Benefits Fighters, and Why Soccer Players Should Train Their Weak Foot
Strength, power, and technical skill—it’s all here in this week’s roundup. Here, we cover new research showing how chewing caffeinated gum can increase your strength and power, ...
Creatine May Help You Live Longer, How Tight Your Compression Socks Should Be, and When Taking Baking Soda Makes Sense
This week we’re covering creatine and what 20 years of data says about its potential role in longevity, what scientists found when they measured how compression socks actually w...
Injury Prevention 101: What Every Athlete Should Know
Injuries are common in sport—but most don’t happen out of nowhere. Whether you're an endurance athlete, CrossFitter, or weekend warrior, injuries often stem from ignored ...
Natural Juices That Work, When Compression Socks Don't, and a Topical Gel for Performance
This week’s roundup highlights the endurance and recovery benefits of beetroot and tart cherry juice, what compression socks can do for recovery, and whether or not topical gels...
How Accurate is Wearable Tech, and Does It Matter?
Wearables are now part of many athletes’ daily routine. Watches, rings, straps, and even sensor-enhanced clothing promise real-time insights into your training, performance, and...
Carbs Restore the Liver First, Baking Soda Improves CrossFit Performance, and Creatine Helps Swimmers Sprint
This week’s sports science research roundup explores the ways in which carbohydrate metabolism differs between the liver and muscles, baking soda’s proven (but messy) performanc...
Does the “Anabolic Window” Matter? When Timing Helps—and When It Doesn’t
If you’ve been training for a while you’ve likely heard that you should consume both protein and carbs within 30 to 60 minutes after a workout or you’ll miss the short “anabolic...
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