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The XWERKS blog
Nutrition
Explore the full collection of articles, research summaries, and practical guides.
Natural vs. Artificial Flavors in Protein Powder
Read two whey protein labels side by side to see what natural and artificial flavors tell you about taste, sweeteners, protein and allergens.
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Honey and Salt Before a Workout: Does It Work?
Honey can supply workout fuel, while salt supplies sodium. Learn when either is useful, what the studies actually show, and how to calculate a...
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More Carbs or More Caffeine? How to Troubleshoot a Flat Workout
Troubleshoot a flat workout by checking food, sleep, hydration and caffeine. Compare Motion and Ignite and use a practical decision checklist.
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Whey Protein vs Ready-to-Drink Shakes: What Are You Paying For?
Compare whey powder and ready-to-drink shakes by cost per 25 g protein, calories, ingredients and convenience using current manufacturer labels.
Read articleHigh Protein Breakfast Ideas: 25-40g Before You Leave the House
TL;DR Breakfast is where most people's daily protein falls apart — a bagel, cereal, or pastry breakfast delivers 5-12g when the day's first feeding...
Read articleHow Many Scoops of Protein a Day Is Too Much? The Actual Math
TL;DR For healthy adults, 1-3 scoops of whey per day (25-75g protein) is completely fine — the practical ceiling is about total daily protein...
Read articleHigh Protein Snacks: 40+ Options That Actually Hit Your Macros
TL;DR A useful high-protein snack delivers at least 10g protein — ideally 15-30g — with reasonable calories. Most "protein" marketed snacks deliver 5-8g with...
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Intra Workout Carbs For Muscle Growth
Sip Carbs While You Lift: The Cortisol-Cutting Case for Intra-Workout Fuel TL;DR A well-known but underrated 2001 study found that sipping carbohydrate during lifting...
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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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Protein Intake for Longevity
Protein Intake for Longevity: What the Research Actually Shows TL;DR The protein-longevity question is more nuanced than headlines suggest. The often-cited Levine 2014 study...
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What Is Bulking?
What Is Bulking? Lean Bulking vs. Dirty Bulking Explained TL;DR Bulking is a deliberate caloric surplus combined with resistance training to maximize muscle growth,...
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Supplement Guide for Hyrox Athletes
Supplement Guide for Hyrox Athletes: The Evidence-Based Stack TL;DR Hyrox is a hybrid endurance-strength race — 8 × 1km runs alternating with 8 functional...
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