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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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 you...
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...
The Protein Gap Hiding in Your Day
Most athletes think about how much protein they eat, but not where it lands throughout the day. Use this simple 60-second audit to uncover your most protein-poor meal—and learn ...
Tart Cherry's Recovery Reality Check, 5K Prep's Evidence Gap, and Sled Sprints' 10m Sweet Spot
This week’s Research Update looks at how much tart cherry really helps recovery, what actually matters for faster 5K performance, and why resisted sled sprints seem to work best...
Active Recovery for Athletes: Benefits and Best Practices
Feeling sore and being recovered aren't the same thing, and mixing them up can cost you your next session. Here's what active recovery actually does, and how to tell when your b...
Caffeine Tolerance, Nutrition for Training in the Heat, and 5 Supplements That Just Work
This week’s Research Update looks at whether daily caffeine use blunts its race-day performance benefits, what nutrition can realistically do in extreme heat, and the five most ...
How to Carb Load: How Much, When, and What to Eat
Run out of glycogen mid-race and your pace, focus, and legs all go at once. Here's how to actually top up your stores beforehand, not just eat more the night before.
HYROX's Overuse Injury Problem, Creatine for an Aging Brain, and the Ironman Run-Fade Nobody's Actually Measured
This week’s Research Update looks at HYROX injury patterns, creatine’s potential role in healthy aging and cognition, and what 70 studies reveal about why runners fade during th...
The Hidden Cost of Training Too Close to Bedtime
You trained hard last night and expected to sleep great, but your wearable says otherwise. Recent research on nearly 4 million nights of data reveals exactly why late, high-stra...
Protein’s Impact on Bone Health, Red Light Therapy, and Sweat Testing
This week's Research Update covers three practical recovery questions. We look at whether a post-run protein shake does anything for bone stress markers, which recovery strategy...
How Much Sodium Do You Really Need During Long Events?
Official sodium guidelines suggest 300–600mg per hour during long events, but sweat rate and sweat sodium concentration can vary up to tenfold between individuals — meaning that...
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