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The XWERKS blog
Creatine
Clear answers on creatine, daily routines, and what the latest research can tell us.
Best Creatine for Rock Climbers
A climbing-specific creatine buying guide built around training goals, strength-to-weight considerations, and a repeatable personal trial.
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Best Creatine for Powerlifting
A powerlifter’s guide to choosing creatine, with simple product comparisons and a plan for consistent use through a training block.
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Best Creatine for People Who Don’t Like Powders
A powder-free creatine guide that compares gummies and pressed tablets, with clear serving math and practical buying criteria.
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Best Creatine for BJJ: What Grapplers Should Look For
A practical creatine buying guide for grapplers, with product comparisons, daily-use advice, and weight-class considerations.
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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 useful comparison.
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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.
Read articleBest 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 micronized creatine monohydrate with...
Read articleBest 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 monohydrate at 5g per...
Read articleCreatine 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, energy, and possibly cognition....
Read articlePre-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, so dosing it separately...
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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 the bloat reputation comes...
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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 and modest short-intensity performance...
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