Beta-alanine increases carnosine levels in your muscles, which helps buffer acid and delay fatigue during high-intensity exercise. For functional fitness, HYROX®, and CrossFit® athletes, this means you can push harder in repeated efforts like sled pushes, rowing sprints, or high-rep barbell work without your pace dropping off too quickly.

When you take beta-alanine consistently, you may notice:

• Less muscle burn during repeated sprints or high-rep work
• Improved ability to maintain power in 1–4 minute efforts
• Greater training volume tolerance before fatigue sets in

What the research shows:

Beta-alanine increases muscle carnosine, a natural buffer against acidity during high-intensity work. Studies consistently show performance benefits in events with repeated bouts of 60 seconds to 4 minutes at near-max effort. Beta-alanine has also been shown to improve 10K run time.

Read the science behind beta-alanine.

Research says beta-alanine must be taken daily at a does of between 4–6g to impact performance. Blonyx Beta Alanine is simple, additive free, tested for banned substances, and contains a full 6g dose to ensure it has effect.

Sodium bicarbonate acts as a buffer in the blood, helping neutralize the acid produced during intense anaerobic efforts. This can be a game-changer in workouts or race sections that require sustained max output, like HYROX® burpee broad jumps or CrossFit® chippers with large sets of wall balls.

When you take sodium bicarbonate, you may notice:

• Reduced muscle acidity in events lasting 1–7 minutes
• Better recovery between repeated high-intensity bouts
• Greater ability to sustain max power output for longer, even through fatigue

What the research shows:

Sodium bicarbonate raises blood pH levles, helping buffer hydrogen ions that cause muscle acidity and fatigue. Evidence shows improved performance in high-intensity bouts lasting 1–7 minutes, especially in repeated efforts.

Read the research on how sodium bicarbonate boosts performance.

Often taken 60–90 minutes pre-event, start with small trial doses to assess tolerance as sodium bicarbonate can cause stomach upset.

Beet juice provides dietary nitrates, which the body converts to nitric oxide to improve blood flow and oxygen efficiency in the muscles. For functional fitness and HYROX® events that mix running with strength stations, this can translate into smoother pacing, reduced perceived effort, and improved repeat sprint performance.

When you take beet juice consistently, you may notice:

• Easier breathing during sustained, high-intensity efforts
• Improved repeat sprint ability without as much drop-off
• Higher work rate feels more sustainable during sessions and over time

What the research shows:

Dietary nitrates from beetroot juice improve nitric oxide production, enhancing blood flow and oxygen efficiency in muscles. Research shows benefits for repeated sprint ability and time-to-exhaustion in high-intensity exercise when taken in quantities with 400mg of nitrates.

Read the science behind beet juice and athletic performance.

Our Beet It Sport Nitrate 400 delivers a concentrated, 400mg nitrate dose in a convenient format. It's the exact beet juice product used in almost all research studies.

Beet juice's ability to improve blood flow and oxygen efficiency in the muscles naturally leads to enhanced endurance. For functional fitness and HYROX® events that mix running with strength stations, this can translate into a higher endurance pace for the same perceived effort.

When you take beet juice consistently, you may notice:

• Easier breathing when moving at your usual endurance pace
• Your usual race pace feels easier
• Higher work rate feels more sustainable over time

What the research shows:

Dietary nitrates from beetroot juice improve nitric oxide production, enhancing blood flow and oxygen efficiency in muscles. Research shows benefits in cyclists, runners and swimmers.

Read the science on beet juice and athletic performance.

Caffeine is a proven performance enhancer that works by reducing perceived exertion, increasing blood levels of fatty acids to use as fuel for endurance exercise. This saves carb stores and increases energy availability.

When you take caffeine, you may notice:

• Lower perceived effort at a given pace or workload
• Greater mental focus during long training sessions or competitions
• Enhanced finishing kick in the latter stages of events (as you have more energy stores)

What the research shows:

Extensive research shows caffeine enhances endurance performance across a variety of sports by improving energy availability, reaction time, and perceived exertion.

Read the science behind caffeine and performance.

Carbohydrates:

While not a performance enhancer, carbohydrates your muscles' main fuel source. You need to keep consuming them at a rate of about 60–90g per hour if you're training at a high intensity for over 90 minutes. They're a good thing to have at a HYROX® event, but not as needed for a 20 minute CrossFit® workout.

Electrolytes:

Controversially, there is little evidence that an athlete needs electrolytes when doing functional fitness training. What is clear is that dehydration can limit performance, and consuming water with a little sugar (glucose) and salt (sodium) will speed water absorption from the stomach.

Our Blonyx Hydra+ provides sugar and sodium from real-food sources to stave off dehydration.

Creatine is one of the most studied sports supplements, increasing phosphocreatine stores in muscles to improve short-duration, high-intensity energy production. This directly benefits heavy lifts, sprints, and repeated power outputs — critical in functional fitness and HYROX® race elements like sled pushes, heavy weightlifting movements, and sprints.

When you take creatine monohydrate consistently, you may notice:

• Improved maximum power output in lifts and sprints
• Greater training volume tolerance before fatigue sets in
• Better recovery of explosive strength between workouts or events

What the research shows:

Decades of studies show creatine improves strength and power gains when combined with resistance training, and helps maintain performance during repeated sprints or high-intensity intervals.

Read the science behind creatine monohydrate.

Blonyx HMB+ Creatine combines creatine with HMB for a dual approach to increasing strength and power in athletes.

HMB is a naturally occurring supplement found in fish and fruit. It helps reduce muscle protein breakdown and supports faster recovery. For hybrid athletes in HYROX®, CrossFit®, and functional fitness, that means holding onto hard-earned strength and power through high-volume training, heavy lifting, and taxing endurance segments.

When you take HMB consistently, you may notice:

• Less muscle soreness and fatigue after strength and mixed-modality sessions
• Better strength retention during heavy endurance training blocks
• Faster progression from your strength and power training

What the research shows:

HMB supplementation of 3g per day has been shown to enhance strength development when combined with resistance training, while also reducing soreness and muscle loss during intense training phases. There's also the added bonus of preserving muscle when injured or as you age.

Read the science behind HMB.

We have HMB on its own in capsule form in Blonyx HMB Sport, or combined with creatine monohydrate Blonyx HMB+ Creatine for those wanting to boost their strength and power.

Amino acids from consuming protein are vital for many reasons, one being to repair and build muscles so they can create more power.

Does consuming more protein increase strength and power?

This is something the science isn't clear on currently. Having more bricks doesn't on its own build a bigger house.

That being said, you should still prioritize high quality protein as part of your diet if you're a hybrid athlete doing a HYROX® or CrossFit® event. High quality means a complete protein that contains all the essential amino acids.

Where whey and plant based options are great, they are both highly processed. If you are looking for a protein that's much closer in taste and ingredient list to real food, check out our Blonyx Egg White Protein Isolate.