Every Tuesday
The deep dive
One training or nutrition question, answered properly: what the evidence says, and what to do with it.
Recently: How Much Sodium Do You Really Need During Long Events?
The Blonyx Research Update
The science worth knowing, twice a week.
Two useful emails per week: practical training and nutrition guidance, plus simple summaries of the latest sports science worth knowing.
What lands in your inbox
Two emails a week. Both worth opening.
One practical resource you can use in training, and one round-up of the latest sports science research, explained in plain language.
Every Thursday
The Research Update
Three new studies, summarized in a few lines each, with what they mean for how you train and recover.
Recently: Nitrates for Power and Endurance, Beta-Alanine for Women, and What Actually Works for Cyclists
Your inboxSeptember 2026
Blonyx
Deep diveHow Much Fitness Do You Actually Lose in the Off-Season?
Blonyx
Research UpdateThe Real Science Behind Runner's High, Caffeine's Sleep Trade-Off, and Cramping at Long Distances
Blonyx
Deep diveThe Protein Gap Hiding in Your Day
Blonyx
Research UpdateTart Cherry's Recovery Reality Check, 5K Prep's Evidence Gap, and Sled Sprints' 10m Sweet Spot
Blonyx
Deep diveActive Recovery for Athletes: Benefits and Best Practices
Blonyx
Research UpdateCaffeine Tolerance, Nutrition for Training in the Heat, and 5 Supplements That Just Work
Topics from recent issues, September 2026.
Recent issues
Read one before you sign up.
Every Research Update is also published on the blog, so you can see exactly what you'll get.
Research Update 39
- The Real Science Behind Runner's High
- Caffeine's Sleep Trade-Off
- Cramping at Long Distances
Research Update 38
- Tart Cherry's Recovery Reality Check
- 5K Prep's Evidence Gap
- Sled Sprints' 10m Sweet Spot
Research Update 37
- Caffeine Tolerance
- Nutrition for Training in the Heat
- 5 Supplements That Just Work
How we read the research
Filtered for what actually holds up.
The same standards we use to decide what goes into a Blonyx product.
Research on people who train
We lead with human studies in athletic populations, not animal or lab-bench results.
Honest about the evidence
Every summary says how strong the findings are, including when a result is early or small.
Plain language
No jargon or hype. A few lines per study, written for athletes rather than scientists.
What it means for you
Each summary ends with the practical takeaway for your training, fuelling or recovery.
Written by the Blonyx team and founder Rowan Minnion, an athlete and exercise physiologist.
Questions
Before you sign up.
How often will I hear from you?
Twice a week: a practical guide on Tuesdays and the Research Update on Thursdays. When you first join, a short welcome series explains what to expect.
Is it free?
Yes. The Research Update is free, and every issue is also published on the Blonyx blog.
Will you send me sales emails?
The Research Update is about training and science. Now and then we mention a product or an offer when it's genuinely relevant, and you can unsubscribe at any time.
Who writes it?
The Blonyx team, led by founder Rowan Minnion, an athlete and exercise physiologist. We apply the same evidence standards we use for our products.
Can I unsubscribe?
Yes, with one click from the bottom of any email.
Become an informed athlete
Train with better information.
Join the athletes who get the Research Update twice a week.