Why You Need Protein and Carbs for Recovery
Most athletes know they need protein after training. But carbs? They often get left out.
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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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...
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 training on...
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...
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 warning signs: fatigue, poor movement...
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...
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 recovery. But how accurate are they?...
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...
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...
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,...
The Relationship Between Creatine, Sleep, and Mental Performance
Creatine is best known for building strength, but research shows it may also help keep your brain sharp—particularly when sleep is compromised or your brain feels foggy. Travel to events,...