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The XWERKS blog
Guides
A useful place to start, choose your supplements, or plan your next event.
Movement Snacks: The Five-Minute Habit for Desk Athletes
TL;DR A movement snack is a short bout of movement — 30 seconds to five minutes — taken repeatedly through the day instead of...
Read articleBest Protein Powder for Weight Loss (2026): What Actually Helps
Best Protein Powder for Weight Loss: What Actually Helps You Lose Fat Short answer: the best protein powder for weight loss is a clean...
Read articleBest Ashwagandha Supplement (2026): How to Choose One That Works
Best Ashwagandha Supplement: How to Choose One That Actually Works Short answer: the best ashwagandha supplement uses a standardized root extract at a clinically...
Read articleBest Intra-Workout Supplement (2026): What Actually Helps Mid-Session
Best Intra-Workout Supplement: What Actually Helps Mid-Session Short answer: for sessions longer than 60-90 minutes, the best intra-workout is a fast-absorbing carbohydrate (ideally Cluster...
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 articleBest Protein Powder for Muscle Gain (2026): What the Research Says
Best Protein Powder for Muscle Gain: What the Research Actually Supports Short answer: for building muscle, the best protein powder is a whey isolate...
Read articleBest Protein Powder for Women: What Actually Matters (2026)
Best Protein Powder for Women: What Actually Matters Short answer: the best protein powder for women is the same as the best protein powder...
Read articleSupplements for Women Over 40: An Evidence-Based Guide
An evidence-based guide to supplements for women over 40: protein and creatine to fight muscle and strength loss, plus vitamin D, magnesium, omega-3s, and...
Read articleHow to Recover Faster After a Workout: 7 Things That Actually Work
How to recover faster after a workout: the 7 things that actually work, in order of impact — protein, carbs, electrolytes, sleep, active recovery,...
Read articleProtein Powder for Beginners: The Complete Starter Guide
New to protein powder? This beginner's guide explains what it is, which type to start with (whey isolate), how to use it, how to...
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How to Run a Faster 5K: The Complete Training Program
An evidence-based training program to run a faster 5K — threshold work, VO2max intervals, goal-pace sessions, and the supplement strategy that fuels them.
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