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...
Blonyx Egg White Protein Isolate Recipe Ideas from the Blonyx Team
Blonyx Egg White Protein Isolate is made from real food, making it a versatile kitchen ingredient. Our athletes share their favourite recipes—from smoothies and protein pancakes to bars and ice...
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...
Cutting Through the Hype: A Q&A With Rowan Minnion, Founder of Blonyx
Founded by exercise physiologist, sleep scientist, and Squamish local Rowan Minion, Blonyx isn’t chasing trends. It’s chasing results, backed by research and built with real food ingredients athletes actually want...
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...
Why You Need More Vitamin D in Fall and Winter
Less sunlight in fall and winter means your body makes less vitamin D—and that drop can impact everything from your recovery to your immune resilience. Athletes are particularly at risk,...
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...
Why You Need Protein and Carbs for Recovery
Most athletes know they need protein after training. But carbs? They often get left out.
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...