Research Update: Beetroot Nitrate May Reduce Muscle Soreness for Up to 48 Hours
Beet juice helps endurance performance, but can it also improve recovery? This study had some interesting results.
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Check back every week for new articles and research summaries to help you optimize your training, performance and recovery.
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Research Update: Ketone Supplements Didn't Improve Results From an Altitude Training Camp
Do ketone supplements improve endurance training adaptations? A new study finds no added performance benefits during an altitude training block.
Research Update: 80% of Recreational CrossFit-Style Athletes Were Under-Fuelled
Are you eating enough? This study found that most functional athletes were under-fuelled, but did it actually affect their performance?
Research Update: Does Drinking Water During Long Exercise Actually Help?
A study looked at whether drinking water during endurance exercise improved performance. Here's what the results mean for your training.
Research Update: Extra Protein Could Add 7 kg to Your Squat
Protein improves recovery, but does it also add strength? This study found it did. Here's what that means for how you train.
Dehydration Blunts Your Protein, When Caffeine Doesn’t Improve Performance, and Will Your Tears and Snot Become the Next Data Point?
Three new studies on whether dehydration affects your body’s response to protein, if caffeine before PAPE has additional benefits, and what your tears and snot can tell you post-exercise.
Mental Fatigue’s Performance Cost, The Right Warm-Up for the Task, and Why Core Training Works Best in Context
Three new studies on what happens before the hard effort: how a mentally draining day takes the edge off your power and sprint capacity, why the best warm-up depends on...
Blonyx Research Update: 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...
Blonyx Research Update: 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 with dehydration...
Blonyx Research Update: 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 over...
Blonyx Research Update: 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 evidence-backed performance supplements...
Blonyx Research Update: 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 the marathon leg...