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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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carbs
Jul 09, 2026 · 5 min
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...
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Carbs For Triathletes
Cluster Dextrin
Apr 30, 2026 · 12 min
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...
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Carbs For Marathon Runners
Cluster Dextrin
Apr 27, 2026 · 12 min
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,...
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Hot weather training supplementation
Cluster Dextrin
Apr 25, 2026 · 10 min
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...
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Intra Workout Carbs For Muscle Growth
Cluster Dextrin
Apr 22, 2026 · 8 min
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...
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Cluster Dextrin
Apr 02, 2026 · 8 min
Cluster 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 —...
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Carbs: Fueling Your Focus and Performance
Cluster Dextrin
Apr 05, 2024 · 2 min
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...
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Cluster Dextrin Vs Other Carbs
Cluster Dextrin
Feb 07, 2024 · 8 min
Cluster Dextrin Vs Other Carbs
Cluster Dextrin vs. Every Other Workout Carb: The Complete Comparison There are dozens of carbohydrate sources used in sports supplements....
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Cluster Dextrin: The Secret Performance Weapon
Cluster Dextrin
May 12, 2023 · 7 min
Cluster Dextrin: The Secret Performance Weapon
TL;DR Cluster Dextrin (highly branched cyclic dextrin, HBCD) is a carbohydrate engineered from waxy corn starch to have very high...
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