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The XWERKS blog
Creatine
Clear answers on creatine, daily routines, and what the latest research can tell us.
Creatine for Runners
Creatine for Runners: What the Research Actually Says TL;DR Creatine has been underused by runners for decades due to outdated concerns about weight gain....
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Creatine for Tennis Players
Creatine for Tennis Players: The Evidence-Based Guide TL;DR Tennis is a repeated-sprint sport — 300-500 short explosive efforts per match with 15-20 second recoveries....
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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 explosive efforts and constant...
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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 lean muscle mass (Wilding...
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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 weight lost is lean...
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Creatine Neuroprotective Effects
Creatine Neuroprotective Effects: What the Research Actually Shows TL;DR Creatine has demonstrated neuroprotective effects in research on Parkinson's disease, Huntington's disease, ALS, traumatic brain...
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Creatine for Cognitive Function and Aging
Creatine for Cognitive Function and Aging: What the Research Shows TL;DR Creatine isn't just for muscles — your brain uses creatine for ATP production,...
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Creatine Monohydrate: The Complete Guide
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Does Creatine Expire?
Does Creatine Expire? Creatine monohydrate is one of the most shelf-stable supplements you can buy. The ISSN confirms it is "generally stable, degrading slowly...
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Can You Put Creatine in Coffee?
TL;DR Yes, you can put creatine in coffee. Heat from coffee does not meaningfully destroy creatine at typical drinking temperatures and contact times. The...
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Does Creatine Break a Fast?
Does Creatine Break a Fast? No — pure creatine monohydrate does not break a fast for most practical purposes. It contains negligible calories (under...
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Does Creatine Help with Weight Loss?
The honest answer: creatine doesn't burn fat directly. But the research shows it does something more valuable — it shifts the composition of your...
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