Athletes are constantly searching for that extra edge. For Jef Wiebusch, a runner and trail runner based in Vancouver, one of the ways he’s getting that edge is from his targeted sports nutrition and supplementation routines. With a deep commitment to his training regimen, Jef combines his love for running with strength training, recognizing that building and maintaining muscle is crucial for sustained performance on the road and trails.

“Three years ago, I would’ve laughed and cracked a joke if you'd invited me for a run,” Jef shares. “For over a decade, I was all about lifting weights and getting as big and heavy as possible. Cardio? No thanks, it kills your gains! But then the pandemic hit, and suddenly, my whole perspective flipped. I needed something to stay active. That’s when I laced up my shoes for a 5km run, and something clicked. I was hooked.”

As someone who once shunned cardio in favour of bicep curls, Jef found himself at a crossroads: how could he keep running without sacrificing his weightlifting goals? Balancing the added training load became a puzzle, forcing him to pay closer attention to his recovery, nutrition, and training data.

Over the past several months, Jef has incorporated Blonyx HMB+ Creatine into his routine, alongside other Blonyx products like Beta Alanine and Hydra+. The results have been impressive, with noticeable improvements in his training data and overall performance. “I started tracking my training load and fitness metrics more closely, treating my running like an engineering project,” Jef says. “Data drives my decisions now.”

 

Breaking Down HMB and Creatine

HMB (beta-hydroxy beta-methylbutyrate) and creatine monohydrate are a powerful combination of two well-researched ingredients. Both are known for enhancing muscle strength, power, and recovery. When combined, they offer unique benefits, especially for athletes like Jef who balance endurance training with strength work.

HMB helps preserve muscle mass by reducing muscle protein breakdown. This is especially important for endurance athletes, who are at risk of muscle loss due to the prolonged, catabolic nature of their training. HMB also speeds up recovery by increasing new muscle protein production, which allows athletes to train more frequently and with greater intensity.

Creatine monohydrate, on the other hand, is the most widely studied supplement for increasing muscle mass, strength, and power output. It helps replenish ATP (adenosine triphosphate) stores during high-intensity exercises, allowing athletes like Jef to lift more weight and perform more reps during strength sessions, ultimately leading to greater muscle development and endurance.

When used together, HMB and creatine create a synergistic effect, preserving muscle and enhancing growth while also aiding recovery. For Jef, this combination provides a unique advantage as it allows him to push his limits in strength training without compromising his muscle mass during long runs.

 

Jef’s Journey with Blonyx HMB+ Creatine

“I’ve never been a stranger to supplements, but I’ve become more scientific about it in recent years,” Jef reflects. “I prepped for two races without supplements, then started Blonyx HMB+ Creatine, tracking every run with my Garmin and lifting data to analyze the impact.”

To test the effectiveness of HMB+ Creatine, Jef compared data from the months before and after he began supplementing. The results reflect meaningful improvements, demonstrating the supplement’s benefits for both strength and endurance. Here are some significant running data changes Jef recorded:

• Average Pace: Improved by 11.23% from 6:41 min/km to 5:56 min/km
• Average Power: Increased by 11.32% from 254.11 watts to 282.89 watts
• Average Distance: Increased by 5.6% from 8.02km/run to 8.46km/run
• Drill and Speed Best Pace: Improved by 6.92% from 3:50 min/km to 3:34 min/km
• Average Heart Rate: Increased by 3.77% from 138.5 bpm to 143.72 bpm during drill sessions
• Drill & Speed Sessions Average Power: Increased by 19.62% from 252.73 watts to 302.27 watts 

The below charts extracted from Jef's running data show the base data in navy and the test data tracked after incorporating HMB+ Creatine into his routine in orange for comparison. 

Average Pace

Average Power

Average Distance

In addition to improvements in his running data, Jef also recorded positive changes in key metrics from his strength training in the gym: 

• Back Squat Time Under Load: Increased by 28.46% with sets lasting up to 90 seconds
• Average Load (Squat): Increased by 14.81% from 54 kg to 62 kg
• Total Load (Squat): Increased by 10.98% from 1756 kg to 1948.50 kg
• Total Work Time: Increased by 5.90% from 275.04 seconds to 291.26 seconds
• Average Load (All Movements): Increased by 7.48% from 53.1 to 57.06 reps

“For the three movements I tracked (back squat, incline dumbbell bench press and trap-bar deadlift), there was a 7.5% increase in average load. I saw a 22% increase in time under load during squats, with sets lasting up to 90 seconds each. My total load for six sets of squats went from 1756 kg to 1948.50 kg. The improvements were gradual but consistently measurable.”

These incremental gains, driven by both Jef’s dedication and HMB+ Creatine supplementation, represent the long-term, sustainable improvements that endurance athletes look for. "I think about training in the long term—not just days or weeks, but months and years. When it comes to ingredients like creatine and beta-alanine, you don’t feel the effects immediately. In fact, the improvements from taking them can be gradual enough that you may not notice the effects at first—but I promise you, they’re happening.”

 

The Ultimate Test: Race Day at 5 Peaks Seymour

After 10 weeks of training, Jef’s efforts culminated in the 5 Peaks Seymour trail race. Conditions were tough—fog, rain, and gusting winds made the mountain course even more challenging. Despite the early rush of runners, Jef stuck to his pacing strategy, holding back while others pushed ahead. “The first climb was brutal. I used roots and rocks for support, then I began overtaking those who’d gone out too hard,” Jef recalls.

As the technical descent began, the slippery terrain got the better of him. “I slipped in the mud, sliding down on my back, but the adrenaline gave me a boost, and I pushed through, regaining ground.” On the rocky downhill, Jef’s strength from months of training kicked in, helping him close the gap on several runners. “By then, I was on pace to beat my time from last year’s race.”

With just one kilometre to go, Jef surged up the final hill, crossing the finish line five minutes faster than his race the previous year. Exhausted, covered in mud and soaked, he reflected on how his focused training, meticulous training data tracking and supplementation routine had made all the difference. “My training, tracking and Blonyx supplements helped me to keep pushing, even when the course and weather were working against me.”

 

Key Takeaways

Jef’s experience demonstrates how targeted nutrition, data tracking and consistency in training can lead to meaningful performance improvements. By incorporating Blonyx HMB+ Creatine into his routine, along with Blonyx Beta Alanine and Hydra+, Jef enhanced his strength, endurance and recovery, which translated into real gains both on the trails and in the gym. The key benefits he experienced included:

• Faster Pace and Improved Endurance: Jef saw a 13% improvement in his average running pace and a 10% boost in power output.
• Increased Strength: In the gym, Jef improved his total load, time under tension, and work capacity, gaining long-term strength benefits.
• Enhanced Recovery: HMB’s ability to reduce muscle breakdown and promote muscle growth allowed Jef to train more frequently without sacrificing performance.
• Sustained Performance in Challenging Conditions: On race day, despite adverse weather and challenging terrain, Jef’s training and supplementation helped him stay resilient, leading to a faster finish time.

Whether you’re preparing for your next race or simply looking to improve your everyday training, you may want to consider incorporating HMB+ Creatine into your regimen to help you build and maintain muscle, recover faster and push your limits over time. As Jef’s journey shows, the right supplementation can make all the difference. 

We encourage you to give Jef a follow on his Instagram page, @trailandlift, and keep up with his athletic journey and supplementation routine.

If you learned something new from this article and are curious to know more, head to the Blonyx Blog or our growing list of weekly research summaries where we help you further improve your athletic performance by keeping you up to date on the latest findings from the world of sports nutrition.

– That’s all for now, train hard!