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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.

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 · 10 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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Best Creatine Gummies For Women
creatine
Apr 26, 2026 · 14 min
Best Creatine Gummies For Women
TL;DR Creatine gummies work the same in women as in men — same molecule, same benefits, same daily target. Women's...
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Best Creatine Gummies For Men
creatine
Apr 26, 2026 · 12 min
Best Creatine Gummies For Men
TL;DR Creatine gummies work the same as creatine powder — same molecule, same saturation effect, same performance benefits. The choice...
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Can You Take Too Much Creatine?
creatine
Apr 25, 2026 · 10 min
Can You Take Too Much Creatine?
TL;DR Yes, you can take more creatine than is useful — but serious harm from creatine in healthy adults is...
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Creatine For Women
creatine
Apr 24, 2026 · 10 min
Creatine For Women
TL;DR Creatine is one of the most well-researched supplements for women — with documented benefits for strength, muscle mass, bone...
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Creatine For Basketball Players
creatine
Apr 24, 2026 · 4 min
Creatine For Basketball Players
TL;DR Basketball is a textbook repeated-sprint sport — 300+ explosive efforts per game (sprints, jumps, cuts, drives) make it one...
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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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