Thomas Nobbs: How Protein Changed My Running
Runners often obsess over pace and mileage but overlook one critical element: nutrition. Here, elite distance runner Thomas Nobbs shares how shifting his focus from carbs to protein transformed his...
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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5 Post-training Recovery Tips to Fast-track Your Athletic Ambition
Your fitness routine shouldn’t end when you finish training, so we're sharing five post-training recovery tips for relieving sore muscles.
Whey Alone Won’t Save Muscle, Carb Timing Shapes Metabolism, and Creatine Doesn’t Cause Baldness
This week’s research roundup explores why protein shakes aren’t enough to prevent muscle loss after injury, how carbohydrate timing can impact blood sugar and fuel use, and whether creatine really...
Eccentric Lifting Builds Strength and Endurance, What Heart Rate Recovery Reveals, and How HIIT Enhances Brainpower
This week's research roundup looks into how eccentric training can improve strength with less fatigue, what heart rate recovery says about your endurance capacity, and how HIIT workouts may sharpen...
HMB Reduces Muscle Loss, Why Your Coach’s Gender Might Matter, and Do BCAAs Really Work?
This week's research roundup looks at how HMB supplementation aids muscle preservation in older adults, the influence of a coach's gender on verbal encouragement effectiveness, and the conditional benefits of...
Caffeine and Beet Juice Improve Speed, Magnesium Drops VO₂max, and Meditation Builds Mental Endurance
This week's research roundup explores how combining caffeine and beetroot juice can enhance running performance, the detrimental effects of short-term magnesium supplementation on VO₂max and power output, and the role...
Samantha Jory: From Rugby to the Road
“I just signed up like everyone else.” That’s how Samantha Jory describes the start of a running career. In just two years, Samantha has gone from a first-time marathoner to...
Why HIIT Training Works, Creatine’s Safety Backed by Science, and What Tart Cherry Does for Recovery
This week’s roundup covers the performance-boosting effects of HIIT, the safety of creatine (spoiler: it's better than you think), and what tart cherry juice actually does for sore muscles. Whether...
Traveling With Supplements: What Athletes Need to Know
Flying with supplements? Powders, capsules, and gels all come with their own travel challenges. This guide covers what athletes need to know—from TSA rules to packing strategies—so you’re never without...
12 Benefits of Creatine, Supplements for High-Intensity Training, and Strength Training for Endurance Athletes
This week’s research roundup dives into the wide-reaching benefits of creatine; the performance-boosting potential of stacking creatine, beta-alanine, and L-citrulline in high-intensity sports; and how resistance training helps endurance athletes...
Creatine’s Benefits Beyond Strength, How Caffeine Masks Poor Sleep, and What Foam Rolling Really Does
This week’s research roundup explores the benefits of creatine beyond muscle gains, how caffeine can rescue performance after a sleepless night, and why foam rolling might be more useful pre-workout...
Jordan Brett: The Accidental Ultrarunner
Jordan Brett is an ultrarunner and community builder based in New Westminster, BC. Originally from England, he didn’t grow up chasing finish lines—but today, he leads the Steel & Oak...