What Is a Protein Isolate? And Why are Egg Whites the Best One?
If you’ve shopped for protein powder, you’ve likely noticed the word isolate on some labels—and the higher price that comes with it. In this guide, you’ll learn what isolates are,...
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
Why You Need to Hydrate, Steep Hills Improve Running Performance, and Two Proven Recovery Supplements
In this week’s sports science research roundup, we break down the impact of dehydration on mountain biking performance (especially in the heat), why runners targeting speed and stamina should consider...
Get injured a lot? Try taking creatine
Looking to reduce injury risk, recover faster, or get more from your training? Creatine does more than build strength—it supports endurance, cognitive performance, bone health, and long-term resilience, making it...
Tart Cherry Juice Enhances Altitude Training, Strength, and Recovery, and Whey Doesn’t Increase Strength Alone
Want to recover faster or train harder at altitude? This research roundup dives into how tart cherry juice can boost muscle strength, speed up recovery, and enhance high-altitude performance—plus why...
Bonking 101: Why You Hit the Wall and How to Avoid It
Bonking—also known as “hitting the wall”—isn’t more than extreme fatigue; it’s a sudden crash in performance caused by depleted glycogen stores and low blood sugar. Whether you’re an endurance athlete...
366 Marathons Didn’t Harm the Heart, Nordics Improve Balance, and Cryocompression Speeds Up Recovery
What happens when someone runs a marathon every single day for a year? In this roundup, we explore the physiology behind completing 366 marathons in 366 days, the one hamstring...
Protein Only Builds Muscle With Training, Beet Juice Isn’t Just for Endurance, and Wrestlers Show What Supplements Really Work
Performance isn’t just about what you take—it depends on what you do, too. In this roundup, we look at a study showing protein alone won’t build muscle without resistance training,...
How to Get Better Sleep and Improve Your Athletic Performance
Explore the importance and role of sleep in your training, athletic performance and recovery, and get practical tips and tactics to ensure you get higher quality sleep.
Many CrossFitters Underfuel, Beet Juice Delays Fatigue, and Uncommon Supplements Show Promise
Performance and recovery hinge on more than just protein and reps. This research roundup covers underfueling in CrossFit, the surprising endurance benefits of beet juice for strength work, and the...
Music Makes You Faster, Cursing Boosts Power Output, and Your Menstrual Cycle Can Slow Recovery
Athletic performance isn’t just physical—it’s also psychological and hormonal. This week’s research looks at how music can improve sprint performance, how a well-timed curse word might give you an extra...
5 New Scientific Reasons You Should Be Taking Creatine Daily
Discover the emerging science behind creatine, the world's most researched supplement, and how it could improve athletic performance and support longevity beyond strength and power development.
Creatine Helps You Age Better, Beets Aid Heart Recovery, and Some Supplement Combos Just Don’t Work
This week’s research offers fresh insights on familiar supplements: creatine is emerging as a powerful tool for healthy aging in women, beet juice may support cardiovascular recovery after strength training,...