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The Xwerks Blog

Science, Training &
Real Results.

Research-backed insights on performance nutrition, training strategy, and the science behind what actually works.

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protein
Aug 10, 2026 · 5 min
Protein for People Who Don't Have a Big Appetite
TL;DR If you fill up fast, the fix isn't eating more volume — it's raising protein density per bite so...
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protein
Aug 08, 2026 · 4 min
The Best High-Protein Breakfasts Without Eggs
TL;DR Eggs dominate high-protein breakfast advice, which is unhelpful if you have an allergy, don't eat them, or are simply...
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protein
Aug 08, 2026 · 5 min
How to Eat 150 Grams of Protein Per Day
TL;DR 150g of protein sounds like a lot until you break it down: four feedings of roughly 35-40g each. That's...
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protein
Aug 07, 2026 · 5 min
Why Protein Needs Increase During Weight Loss
TL;DR Protein requirements go up when calories go down — typically to 2.0-2.4g/kg during a deficit, higher than the 1.6-2.2g/kg...
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protein
Aug 06, 2026 · 5 min
Whey Protein Before or After a Workout
TL;DR For most people it makes very little difference. Total daily protein is the dominant variable; the pre-versus-post debate is...
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protein
Aug 05, 2026 · 5 min
Protein Before Bed: Does It Improve Muscle Recovery?
TL;DR Pre-sleep protein does increase overnight muscle protein synthesis — that finding is well replicated. Whether it produces extra muscle...
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Aug 04, 2026 · 5 min
How Much Protein Can Your Body Use in One Meal?
TL;DR The "your body can only use 30g of protein per meal" claim is wrong as usually stated. Your body...
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Protein
Aug 04, 2026 · 5 min
How Much Protein Do You Need to Build Muscle?
TL;DR For building muscle, the research converges on 1.6-2.2g of protein per kg of body weight per day — roughly...
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Aug 03, 2026 · 6 min
Zone 2, HIIT or Walking: Which Type of Cardio Do You Need?
TL;DR These three aren't competitors — they do different jobs at different costs. The right question isn't which is best,...
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Aug 02, 2026 · 5 min
Walking After Meals: A Simple Habit for Metabolic Health
TL;DR Light walking after eating reduces the post-meal blood glucose rise compared with sitting — one of the best-supported, lowest-effort...
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Aug 01, 2026 · 6 min
The Best Five-Minute Movement Breaks for People Who Work at a Desk
TL;DR Six ready-made five-minute breaks below, each built for a specific moment: morning stiffness, post-lunch slump, hip reset, shoulder and...
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