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The XWERKS blog
Cluster Dextrin
Explore the full collection of articles, research summaries, and practical guides.
Best Intra-Workout Supplement (2026): What Actually Helps Mid-Session
Best Intra-Workout Supplement: What Actually Helps Mid-Session Short answer: for sessions longer than 60-90 minutes, the best intra-workout is a fast-absorbing carbohydrate (ideally Cluster...
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Carbs For Triathletes
TL;DR Triathletes need aggressive carb fueling for sessions over 60-90 minutes and during races — current research supports 60-90g/hour during long efforts, with elite...
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Carbs For Marathon Runners
TL;DR Marathon performance lives or dies on carbohydrate strategy. The marathon distance depletes muscle glycogen reserves, requires substantial intra-race fueling, and demands carb-loading practiced...
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Hot weather training supplementation
TL;DR Hot weather training requires a fundamentally different hydration and nutrition approach than temperate training. Sweat losses can reach 2-3 liters per hour in...
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Intra Workout Carbs For Muscle Growth
Sip Carbs While You Lift: The Cortisol-Cutting Case for Intra-Workout Fuel TL;DR A well-known but underrated 2001 study found that sipping carbohydrate during lifting...
Read articleCluster Dextrin vs. Gatorade vs. LMNT vs. Liquid IV
Nutrition Science Cluster Dextrin vs. Gatorade vs. LMNT vs. Liquid IV The research-backed breakdown of what actually fuels performance — and what's just flavored...
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Carbs: Fueling Your Focus and Performance
Carbohydrates are your body's preferred source of energy. When you consume carbs, they're broken down into glucose, which fuels your muscles and brain. Given...
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Cluster Dextrin vs. Other Carbs: How to Choose Workout Fuel
Cluster Dextrin is one option for drink-based workout fuel. Compare it with common alternatives, understand the evidence, and build a plan around your session.
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