3 Hacks to Preserve Your Performance This Holiday Season
Enjoy the holidays without losing your hard-earned strength. Here’s how to train, eat, and recover smarter so you hit January ready to keep building—not start over.
Welcome to the Blonyx Blog
Check back every week for new articles and research summaries to help you optimize your training, performance and recovery.
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Music Fights Fatigue, Why Creatine Won’t Hurt Your Kidneys, and What Makes an Athlete’s Gut Different
These three studies uncover new insights into how the mind and body adapt to training. From showing how music helps athletes push through mental fatigue, to confirming that creatine doesn’t...
Mixing Strength and Endurance Training, Real Foods vs. Supplements, and a Niche Sport Where Baking Soda Improves Performance
These three studies break down some long-held beliefs in training and sports nutrition. From proving that mixing strength and endurance doesn’t really hurt your progress, to showing when real foods...
How Creatine and HMB Help Aging Athletes, the Truth About the Anabolic Window, and What a Marathon Does to Your Body
This week’s sports science research roundup explores how creatine and HMB help aging athletes stay strong and mobile, why you might not need to stress over post-workout protein timing, and...
Supplements That Help Elites, How Sleep Impacts Strength, and How Beet Juice and Creatine Compare
What supplements help most when you’re already training at the top of your game? This week’s research roundup looks at what works (and what doesn’t) in elite athletes, why creatine...
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 why plyometrics deliver proven...
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 development, and why ultra-endurance athletes...
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, the benefits of...
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 work, and...
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 can improve...
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) performance boost for CrossFitters, and the...
What Hot Weather, High Protein, and Cold Plunges Do to Your Training
This week’s research roundup dives into how your environment, nutrition, and recovery strategy directly impact performance. We cover why training in the heat increases carb demand even if you’re hydrated,...