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The Xwerks Blog

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

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Can Creatine Change Your DEXA Scan Results?
creatine
Sep 07, 2026 · 4 min
Can Creatine Change Your DEXA Scan Results?
Understand why changes in water and creatine status can affect DXA lean-mass estimates, and how to prepare for a more...
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Creatine for Women Athletes: What a New Meta-Analysis Found
creatine
Sep 06, 2026 · 2 min
Creatine for Women Athletes: What a New Meta-Analysis Found
New research summary: a female-specific meta-analysis found a small positive creatine performance signal, with important certainty limitations.
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creatine
Jul 08, 2026 · 5 min
Best Micronized Creatine (2026): What It Is and How to Choose
Best Micronized Creatine: What It Is and How to Pick One Short answer: the best micronized creatine is simply pure...
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creatine
Jul 07, 2026 · 6 min
Best Creatine for Muscle Growth (2026): What the Research Says
Best Creatine for Muscle Growth: Why Monohydrate Still Wins Short answer: the best creatine for muscle growth is plain creatine...
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creatine
Jun 22, 2026 · 6 min
Creatine for Menopause: Why It May Be One of the Most Useful Supplements for Women 40+
Creatine may be one of the most useful supplements for women in perimenopause and menopause — supporting muscle, strength, bone,...
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creatine
Jun 18, 2026 · 5 min
Pre-Workout Without Creatine: Why It's Often the Smarter Choice
Looking for a pre-workout without creatine? It's often the smarter choice — creatine works through daily saturation, not pre-workout timing,...
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Does Creatine Make You Bloated? What the Science Actually Says
creatine
Jun 12, 2026 · 5 min
Does Creatine Make You Bloated? What the Science Actually Says
Does creatine make you bloated? The water creatine adds is mostly inside your muscle cells, not subcutaneous puff. Here's why...
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What Happens When You Stop Taking Creatine?
creatine
May 16, 2026 · 9 min
What Happens When You Stop Taking Creatine?
When you stop taking creatine, muscle stores gradually return to baseline over 4-6 weeks. You lose a little water weight...
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Should You Take Creatine on Rest Days? Yes — Here's Why
creatine
May 16, 2026 · 8 min
Should You Take Creatine on Rest Days? Yes — Here's Why
Yes — take creatine on rest days too. It works through saturation, not acute pre-workout boosts, so maintenance is a...
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Creatine For Triathletes
creatine
Apr 30, 2026 · 11 min
Creatine For Triathletes
TL;DR Most triathletes assume creatine is "for lifters" and skip it. The research actually supports modest benefits across all three...
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Best Creatine For Easy Digestion
creatine
Apr 29, 2026 · 16 min
Best Creatine For Easy Digestion
TL;DR Most creatine GI issues come from preventable causes — loading doses, taking on empty stomach, poor-quality non-micronized powder, dehydration,...
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Creatine For Marathon Runners
creatine
Apr 26, 2026 · 11 min
Creatine For Marathon Runners
TL;DR Creatine for marathon runners is counterintuitive but research-backed. Most distance runners assume creatine "is for lifters" and skip it....
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