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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.

Best Supplements for Muscle Growth
Beta Alanine
Apr 22, 2026 · 11 min
Best Supplements for Muscle Growth
The Best Supplements for Muscle Growth (Ranked by Evidence) TL;DR Only three supplements have strong research evidence for directly supporting...
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Creatine for Cyclists
creatine
Apr 20, 2026 · 5 min
Creatine for Cyclists
Creatine for Cyclists: The Honest Guide to Power-to-Weight TL;DR Creatine is a nuanced decision for cyclists due to power-to-weight sensitivity....
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Creatine for Runners
creatine
Apr 20, 2026 · 5 min
Creatine for Runners
Creatine for Runners: What the Research Actually Says TL;DR Creatine has been underused by runners for decades due to outdated...
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Creatine for Pickleball Players
creatine
Apr 16, 2026 · 8 min
Creatine for Pickleball Players
Creatine for Pickleball Players: Why It Works and How to Use It TL;DR Pickleball is a repeated-sprint sport with short...
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How to Maintain Muscle on Semaglutide
creatine
Apr 16, 2026 · 10 min
How to Maintain Muscle on Semaglutide
How to Maintain Muscle on Semaglutide: A Complete Guide TL;DR Without intervention, ~40% of weight lost on semaglutide comes from...
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Supplements for GLP-1 Muscle Loss
creatine
Apr 16, 2026 · 12 min
Supplements for GLP-1 Muscle Loss
Supplements for GLP-1 Muscle Loss: The Evidence-Based Protocol TL;DR GLP-1 medications (semaglutide/Wegovy/Ozempic, tirzepatide/Mounjaro/Zepbound) cause substantial muscle loss — 25-40% of...
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Does Creatine Expire?
creatine
Apr 07, 2026 · 3 min
Does Creatine Expire?
Does Creatine Expire? Creatine monohydrate is one of the most shelf-stable supplements you can buy. The ISSN confirms it is...
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Can You Put Creatine in Coffee?
creatine
Apr 05, 2026 · 3 min
Can You Put Creatine in Coffee?
Can You Put Creatine in Coffee? Yes — you can mix creatine into coffee without reducing its effectiveness. There's no...
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Does Creatine Break a Fast?
creatine
Apr 04, 2026 · 4 min
Does Creatine Break a Fast?
Does Creatine Break a Fast? No — pure creatine monohydrate does not break a fast for most practical purposes. It...
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Does Creatine Cause Hair Loss?
creatine
Mar 29, 2026 · 8 min
Does Creatine Cause Hair Loss?
One study from 2009. Sixteen rugby players. Three weeks. No hair loss was measured. That's the entire foundation of the...
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Creatine Gummies vs. Powder
creatine
May 14, 2024 · 6 min
Creatine Gummies vs. Powder
Creatine Gummies vs. Powder: Which One Should You Take? Both deliver the same molecule — creatine monohydrate. Once absorbed, your...
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How Long Does Creatine Take To Work?
creatine
Mar 16, 2024 · 7 min
How Long Does Creatine Take To Work?
How Long Does Creatine Take to Work? Between 7 and 28 days depending on whether you load. With a loading...
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