Why Endurance Athletes Should Take Creatine (And Not Be Afraid of It)
Creatine is often associated with bodybuilders and athletes looking to bulk up, but its benefits extend far beyond the weight room.
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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Napping Improves Performance, Blood Flow Restriction Enhances Endurance, and Peppers that Power Performance
Napping, blood flow restriction training, and spicy foods—which of these actually improve your athletic performance? This week, we’re exploring how a 90-minute nap can positively impact performance, how blood flow...
The Science of Habit Formation: How to Make Your Routine Stick
Motivation gets you started, but habits keep you consistent. Backed by neuroscience, this post breaks down how athletes can turn training into an automatic routine that sticks. Learn how habits...
Seawater Aids Recovery, The Dangers of Overhydration, and the Limits of Ketones
Hydration and fueling mistakes are still common in endurance sports. These three studies look at whether mineral-rich deep-sea water can speed recovery, the danger of overhydrating and what to watch...
Why Recovery Should Be Your New Year Priority
The New Year brings waived gym fees, intro-class discounts, new running shoes, 30-day challenges, shiny new wearables, and more. While it's great to capitalize on fresh motivation after the holidays,...
Creatine’s Clean Track Record, How to Cut Weight Safely, and Who Creatine Impacts Most
These three studies cover some of the biggest myths in strength sports—from whether long-term creatine use is truly safe, to how much weight you can realistically cut without hurting performance,...
5 Common Training Mistakes Athletes Make in January (and How to Start the Year Right)
After the holidays, many athletes jump straight into aggressive training plans, driven by New Year’s resolutions rather than where their bodies are actually at. The problem isn’t ambition or drive,...
Supplements for Performance, Baking Soda and Your Gut, and Inflammation in Masters Athletes
Welcome to my weekly summary of the latest research from the world of sports science! These three studies explore what really moves the needle in performance and long-term health—from which...
How Competitive Stand-Up Paddleboarder Caroline Cook Uses Nitrates for Performance
Team Canada stand-up paddleboard (SUP) athlete Caroline Cook has spent more than a decade using nitrate supplementation to support her performance at the highest level. Fresh off competing at the...
The Science of Longevity: Life Expectancy in Sport, Building Muscle as You Age, and HMB for Masters Atheltes
These three studies explore what it really takes to stay strong and healthy as we age—from how different sports influence lifespan, to why muscle becomes harder to build as you...
What Athletes Need to Know About Cold Weather Training
When the temperature drops, your body prioritizes keeping your heart and vital organs warm, which means circulation slows, overall strength drops, and your nervous system has to work harder to...
Does Caffeine Help You Sprint, Lift, and Perform Across Your Cycle?
These three studies dig into how caffeine really affects performance—starting with its impact on cycling sprint power, then its ability to boost bar speed and lifting output, and finally, whether...