Fueling Performance: How and When to Carb Load
You train hard. You prioritize hydration, sleep, and recovery. But if your carbohydrate stores aren’t topped up before a big effort, you’re not going to perform at your best. That’s...
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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Creatine Increases Lean Mass, Functional Training for Youth, and Cutting Strength Mid-Season
What’s the real reason creatine makes muscles grow? Can kids get better at basketball by doing CrossFit? And is strength training hurting your endurance—or making you faster? This week’s research...
The Ideal Recovery Combo, When Strength Impacts Endurance, and How to Beat Sleep Debt
Under-fueled? Sleep-deprived? Lifting and running in the same week? This week’s roundup looks at how to manage real-world training challenges—with research on how strategic carb blends and protein speed up...
Samantha Love: Redefining Strength
If you ask Samantha Love what weightlifting has given her, she won’t start with medals or titles. She’ll talk about stability, strength, and the drive to keep showing up—even on...
All Your Creatine Questions Answered: How to Use Creatine
Learn how to take creatine monohydrate for the best results. Dosing, timing, loading, cycling, hydration, and mixing—all backed by research for athletes.
5 Things to Know About HMB Before Taking It
Discover how high-quality HMB supports muscle recovery, prevents loss, and boosts performance—plus tips to choose the right supplement.
Why Most Beet Juice Products Will Have Little Impact on Performance
Most beet juice supplements fall short. Learn why nitrate dose, timing, and processing matter—and how to choose one that actually improves performance.
Creatine Fights Sleep Loss, CrossFit Builds Better Habits, and Tart Cherry Juice Improves Sleep
In this week’s research roundup, we explore how creatine helps protect the brain against sleep deprivation; how CrossFit training supports better sleep, mental health, and daily habits; and how tart...
The Supplement Stack to Maximize Your Strength and Power Output
Learn how a powerful combination of creatine, HMB, beta-alanine and protein can help you build strength, enhance power output and improve recovery, all while supporting your athletic performance.
The 5 Best Minimally Processed Protein Supplement Options
Discover the 5 best minimally processed protein powders for athletes. Compare egg white, whey, casein, pea, and hemp protein by digestibility, PER, BV, and purity.
Infographic - The Olympic Lifts, a Breakdown
Explore a clear infographic breaking down the snatch and clean & jerk. Learn proper technique, foot positioning, and form cues to lift smarter and safer.
How Processed Is Your Protein Powder—And Does It Matter?
Discover how protein powder processing affects performance, digestion, and health—plus why egg white isolate may be the cleanest option for athletes.