Research Update: Squat vs. Hip Thrust Warm-Ups, Which Helped Athletes Jump Higher?
A small study found that heavy back squats improved vertical jumping more than hip thrusts, but not sprinting or agility. Here's what athletes can take from it.
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
Research Update: Faster 2,000m Rowing Times Without Clear Changes in Training Markers
National-level rowers improved their 2,000 m times without clear changes in several training markers. Here's what it means for tracking your progress.
Research Update: Capsiate Failed to Improve Repeated Cycling Sprints in a Small Trial
A small trial found no clear benefit from capsiate for repeated cycling sprints. Here's what it means for athletes considering the supplement.
Research Update: Why "Normal" Blood Work Can Be Misleading in Athletes
A new perspective article explains why "normal" blood work can mislead athletes, and how tracking your own baseline gives you a clearer picture.
Research Update: How Do You Measure Work in a CrossFit or HYROX Workout?
A new review proposes a way to measure the mechanical work in CrossFit and HYROX workouts. Here's what it means and why it isn't validated yet.
Research Update: No, Vitamin D Doesnβt Build Muscle
A review of 54 trials found vitamin D doesn't build muscle or boost strength. Here's what it means for athletes.
At What Age Should Athletes Start Taking HMB?
HMB matters more after 40, but itβs not just for masters athletes. Hereβs who benefits most, and when.
Research Update: Heat Acclimation Changes Your Sweat Sodium. Should You Retest?
Heat acclimation changes how much sodium you lose in sweat, but should you sweat test again?
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: 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.
Do You Need to Take Creatine in the Off-Season?
What the research says about when you should keep taking creatine in the off-season, and when you should stop.
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.