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...
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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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...
Long Runs Benefit Your Brain, Beta-Alanine Boosts Uphill Cycling, and Pull-Ups Training Improves Swimming
What if small changes to your training, nutrition, and recovery could improve your performance? This week’s research roundup looks at how running influences brain recovery, the role of beta-alanine in...
CrossFit’s Impressive Health Benefits, When to Use Caffeine in Cycling, and How Sodium Bicarbonate Affects Swimmers
This week’s research roundup explores how different types of training and supplementation impact athletic performance. Learn why CrossFit and functional fitness could be one of the best ways to improve...
How Nitrates Can Improve Your VO₂ Max and Endurance
VO₂ max is a key measure of endurance, representing the maximum amount of oxygen your body can deliver to muscles during exercise. A higher VO₂ max means more efficient energy...
The Latest on HMB, Sleep Improvement for Athletes, and Should You Fast Before Training?
This week’s research update dives into the latest findings on HMB’s role in muscle recovery, how sleep affects athletic success, and the impact of fasted training on endurance performance. Whether...
Rethinking Hydration: Real Food Electrolytes vs. Sports Drinks
Traditional sports drinks are often loaded with unnecessary sugars and excessive sodium, increasing the risk of dehydration, energy crashes, and even hyponatremia. But hydration doesn’t have to come at a...
Combining Music and Caffeine, Why Caffeine Affects Athletes Differently, and Do Energy Drinks Actually Work?
This week’s research roundup dives into all things caffeine. Learn why pairing caffeine with music could make your pre-workout coffee even more effective, how caffeine sensitivity influences performance, and whether...