What Your HRV Is Actually Telling You
Wearable technology now gives athletes access to endless recovery metrics, but a single HRV reading rarely means much on its own. Viewed as a trend, however, HRV can reflect how...
Welcome to the Blonyx Blog
Check back every week for new articles and research summaries to help you optimize your training, performance and recovery.
All Blog Posts
Blonyx Research Update: Cycling Supplements That Work, Whether Fasted Training Costs You, and Why Hydration Method Matters
These three new studies explore the science of performance nutrition from different angles. We look at which supplements are actually evidence-based for cyclists, how carbohydrates influence resistance training performance, and...
Muscle Damage vs. Muscle Adaptation: What’s the Difference?
Muscle soreness isn’t the same as progress. Real adaptation comes from applying enough training stress for the body to recover and grow stronger over time. Muscle growth is driven mainly...
Blonyx Research Update: What Beta-Alanine Won’t Do, Creatine and Cognition, and When to Use Tart Cherry
Not every supplement does what you think it does, and for some, the context in which you use them matters just as much as whether you use them at all....
How Warm Weather Changes Your Fueling Needs
Training in the heat requires more than just drinking more water. Hot conditions change how your body uses fuel, increases carbohydrate demand, and accelerate fluid and sodium losses. At the...
Blonyx Research Update: Why Your Sleep Schedule Matters, New Race Fuelling Guidelines, and Creatine’s Impact on Cognition
From the long-term benefits of a consistent sleep routine, to updated race nutrition advice for cyclists and a reality check on creatine’s brain-boosting claims, these three studies highlight practical ways...
Why Marathon Times Keep Getting Faster—and 5 Things Every Runner Can Learn
Sabastian Sawe’s historic sub-two-hour performance at the 2026 London Marathon shows how marathon performance is evolving. From smarter fueling and carb loading to better recovery, zone 2 training, wearable data,...
Blonyx Research Update: What Helps Recovery, What Builds Power, and Where Nitrates Fall Short
From how tart cherry juice supports recovery, to the combined effects of creatine, carbs, and protein and where beet juice may fall short, these three studies explore where sports nutrition...
Why Your Warm-Up Matters More Than You Think
Learn why warming up is one of the most overlooked performance tools for athletes. This guide breaks down the science of warm-ups, how they improve performance, reduce injury risk, and...
Blonyx Research Update: The Hidden Cost of Travel, a New Use for Beet Juice, and Optimal Supplement Use
From how long-haul travel can disrupt performance to how beetroot may improve agility under fatigue and when protein, creatine, or omega-3s are most useful, these three studies offer practical insights...
You're Not Sleeping Enough and It's Costing You Performance
Sleep debt is a hidden performance killer for athletes, impacting everything from energy levels to coordination and injury risk. Even losing 1–2 hours of sleep per night can reduce glycogen...
Blonyx Research Update: Creatine Requires Training, the Role of Omega-3s, and How Vitamin D Supports Performance
From why creatine needs training to work, to how omega-3s support recovery, and why vitamin D matters more for health than performance, these studies break down the real role of...