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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.

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breakfast
Jul 25, 2026 · 5 min
High 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...
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nutrition
Jul 24, 2026 · 5 min
How 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...
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nutrition
Jul 20, 2026 · 9 min
High 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...
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Intra Workout Carbs For Muscle Growth
Cluster Dextrin
Apr 22, 2026 · 8 min
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...
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How to Maintain Muscle on Semaglutide
creatine
Apr 16, 2026 · 10 min
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...
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Protein Intake for Longevity
Nutrition
Apr 15, 2026 · 9 min
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...
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What Is Bulking?
Nutrition
Apr 14, 2026 · 9 min
What Is Bulking?
What Is Bulking? Lean Bulking vs. Dirty Bulking Explained TL;DR Bulking is a deliberate caloric surplus combined with resistance training...
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Supplement Guide for Hyrox Athletes
Athletes
Mar 13, 2026 · 12 min
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...
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Top 5 High-Protein Fast Food Orders
Nutrition
Aug 06, 2024 · 9 min
Top 5 High-Protein Fast Food Orders
Top 5 High-Protein Fast Food Orders TL;DR Hitting your daily protein target doesn't stop when you're traveling or slammed at...
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Carbs: Fueling Your Focus and Performance
Cluster Dextrin
Apr 05, 2024 · 2 min
Carbs: Fueling Your Focus and Performance
 Carbohydrates are your body's preferred source of energy. When you consume carbs, they're broken down into glucose, which fuels your...
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Eggs: The Ultimate Super Food
Nutrition
Feb 13, 2024 · 3 min
Eggs: The Ultimate Super Food
Eggs have long been recognized for their nutritional prowess, packed with essential proteins, vitamins, and minerals. Dubbed as nature's multivitamin,...
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Cluster Dextrin Vs Other Carbs
Cluster Dextrin
Feb 07, 2024 · 8 min
Cluster Dextrin Vs Other Carbs
Cluster Dextrin vs. Every Other Workout Carb: The Complete Comparison There are dozens of carbohydrate sources used in sports supplements....
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